Chia SeedsBy: Carly Corippo

Chia Seeds Introduction and Background

Benefits

Mechanism of Action

Diet Incorporation

Safety & Side Effects

Professional Recommendation

Introduction Salvia Hispanica L, Salba

Origin: Central America, Herb - Mint

Staple in the ancient Aztec’s and Mayan’s diet

1980’s Chia Pet

“Super Food” Weight Loss Prevention of CVD Glucose level control

Suggested Dosage 1 serving = 1 oz/28 grams a day

137 calories and 1 gram of digestible carbohydrate per serving

Contains: Fiber: 11 grams Protein: 4 grams Fat: 9 grams (5 of which are Omega-

3s) Calcium: 18% of the RDA Manganese: 30% of the RDA Magnesium: 30% of the RDA Phosphorus: 27% of the RDA

They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Potential Benefits One of the “world’s best”

sources of several important nutrients, calorie for calorie

Prevention of free radicals and cancer High in antioxidants

Aid in weight loss and reduces appetite High in quality protein and

fiber

Lower the risk of Heart Disease and Type 2 Diabetes

Improvement in Type 2 Diabetes Most successful application of Chia seeds in

disease prevention

American Diabetes Association (ADA) study: 20 diabetic patients received 27 grams of chia

seeds for 12 weeks BP: dropped 3-6mm/Hg Inflammatory marker (HS-CRP) dropped by 40% Small drop in blood sugar, but not statistically

significant

Conclusion: Chia seeds can significantly lower Blood Pressure and Inflammation in type 2 diabetics

Mechanism of Action Omega 3 Fatty acids (DHA)

present in chia seeds synthesize D-series resolvins and protectins.

The synthesis resolvins and protectins occur in the COX and Lipoxygenase pathways. In the pathways anti-inflammatory, inflammation-resolving, and immuno-modulatory actions occur.

For example, resolvin D1 and protectin D1 inhibit transendothelial migration of neutrophils, preventing the infiltration of neutrophils into sites of inflammation. They also have an important role in protecting tissue from excessive damage.

Diet Incorporation Consumed raw, soaked in

juice, and added to puddings porridges or baked goods

Sprinkled on top of yogurts, cereals, vegetables, and rice dishes

Because of their ability to absorb water and fat, they can be used to thicken sauces and be used as an egg substitute

Blended into smoothies and shakes

Safety & Side Effects

Side Effects: Gastrointestinal Disruptions due to high level of protein

and fiber Allergens in the chia protein Blood thinning characteristics due to presence of

Omega 3’s Conflicting if a patient is already taking blood

thinners or if on an aspirin regimen

Chia seeds have the potential of lowering diastolic blood pressure to alarming levels. So, low blood pressure patients should steer clear of it.

Chia should be consumed in short phases followed by break periods due to possible phytonutrient overdose and addiction.

Professional OpinionPeople who have Type 2 diabetes

or who are at risk for heart disease would benefit the most from periods of chia seed supplementation in their diet.

Since the overall risks are low and the benefits are high, I would recommend chia seed supplementation to any nutrient deficient diet, but I would not expect evident weight loss to occur.

Always inform your doctor if you choose to commit to a supplement and to obtain advice on the proper dosage.

References Kimball, M. (2010). Tiny chia seeds can pack a nutritional punch, but

don't believe all the hype. http://www.nola.com/health/index.ssf/2010/11/tiny_chia_seeds_can_pack_a_nut.html

Calder, P. (2012). The Journal of Nutrition. Mechanisms of Action of (n-3) Fatty Acids1,2. 10.3945/jn.111.155259

Egras, A. Hamilton, W. Lenz, T. (2011). An Evidence-Based Review of Fat Modifying Supplemental Weight Loss Products. 2.1.6. Chia Seed (Salvia

Vuksan,V. Whitman, D. (2007). Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia Hispanic L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes Results of a randomized controlled trial. dc07-1144v1.

Gunnar's, K. Authority Nutrition – An Evidence Based Approach. 11 Proven Health Benefits of Chia Seeds. http://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/