Chia (salvia hispanica), is a seed that originates from Southern Mexico and Guatemala. Way back when, it was a major staple food of the Aztec Indians. Other names you may see this seed sold under include: Cheela Brand, Sachia, Anutra, Chia Sage, Salba, Tresalbio, Purisalv, and Mila.
Nutritionally, chia is 20% protein, 34% oil, and 25% fiber. It is not a complete protein, as it lacks the essential amino acid taurine. Its fat is primarily ALA, the same type of fat found in flaxseed. Its omega-6 to omega-3 ratio is about 3 to 1, which is nice.
Two benefits to chia are that it does not need to be ground like flax does in order to gain its health benefits, and it does not go rancid as easily as flax. One major disadvantage is its cost. It's definitely not for those on a budget.
Especially, if you are Hispanic or living in the Southwest, this is a great source of omega-3's that is more locally available than flaxseed.
Be aware, however, that claims about its health benefits can be exaggerated.
1. Chia is not a complete omega-3. In other words, it can be used as a substitute for flaxseed oil, but not for fish oil. You still need a DHA source.
2. While they do have their health benefits, I could not find any peer-reviewed studies to support the hype that chia seeds have been given as an athletic performance superfood.
3. I did find one study, performed on chickens, (below) reporting that chia supplementation positively changed their fat content. However, chia was not compared to any other supplements or to a diet with a similar fatty acid composition from other grains. So it is impossible to assert that it was specifically something in the chia that had the effect.
Bottom line, it certainly won't hurt you to include chia in your diet, but just because you do, it does not give you license to eliminate other healthy eating. They can enhance, but they won't replace the benefits of the many good things you're already doing.
R Ayerza, W Coates, and M Lauria Chia seed (Salvia hispanica L.) as an omega-3 fatty acid source for broilers: influence on fatty acid composition, cholesterol and fat content of white and dark meats, growth performance, and sensory characteristics. Poultry Science, Vol 81, Issue 6, 826-837.
3 comments:
I shared this info with someone and received this response:
"The info on your link does not jive with all the other info I have seen on chia.
According to Chon-O-Meter, which gets its data from the USDA, the Omega 6 to Omega 3 ratio for chia seeds is 1:5, in other words there is 5 times as much omega 3 as omega 6 in chia seeds.
Furthermore, taurine is not an essential amino acid, and so chia seeds are a complete protein.
Plus, they are a staple in the diet of the Tarahumara Indians of Mexico, who are some of the greatest endurance athletes in the world."
I'm not familiar with Chon-O-Meter, but looked up chia seeds in nutritiondata.com and see that 1 tbsp. dried chia seeds has 4915mg omega-3 and 1620mg omega-6, so still appears opposite of what you had listed here (3:1 omega 3:6).
Perhaps the ratio changes when the seeds are dried? Would you mind commenting?
Thanks. :)
/michele s.
Michele,
Our blog traffic (as well as all off-blog business) has doubled since the beginning of the year. I'm buried (in a happy way!) One way I keep this manageable is to write all my blogs on one day of the wweek and schedule them to upload each day.
I need to do some research regarding your question but it is on the list to get to sometime next week. :)
Wow! That is wonderful news (about increase in business). :)
Looking forward to hearing from you.
/Michele S.
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