Chia is a traditional food in Central and Southern America. The phytochemicals with potential health benefits in chia seeds includes alpha-linolenic acid, phenolic compounds, and fiber. Chia seeds, like other seeds, are a good source of polyunsaturated fatty acids, however chia seeds are especially rich in alpha-linolenic acid. Alpha-linolenic acid is an essential fatty acid of the omega-3 variety. Our paleolithic ancestors consumed diets that provided a balance in omega 3 and omega-6 fatty acids, but modern Western diets of today provide far more omega-6 fatty acids than omega-3s. Alpha-linolenic acid has been shown to provide cardioprotective effects, especially among those with insulin resistance. Eggs from hens fed with chia had the highest omega-3 alpha-linolenic acid as compared to hens fed with flaxseed or rapeseed, other nutrient dense sources of alpha-linolenic acid (1).
Chia seeds also contain several varieties of phenolic compounds found to have antioxidant, anti-inflammatory, anticancer, and antithrombotic activities but no study to date has attempted to examine the effects of phenols from chia seeds on humans.
There are few human clinical trials of chia seed available. Two of the four available studies provided evidence that diets supplemented with chia seed may results in reductions in blood glucose levels and triglycerides and thus be beneficial for those with metabolic syndrome (2,3).
1. Antruejo A, Azcona JO, Garcia PT, eta l. Omega-3 enriched egg production. Briish Pountry Science. 2011;52(6):750-760.
2. Martha GC, Armando RT, Caros AA. A dietary pattern including Nopal, Chia seed, soy protein, and oat reduces serum triglycerides and glucose intolerance in patients with metabolic syndrome. Journal of Nutrition. 2012;142(1):64-69.
3. Vulsan V., Jenkins Al, Dias AG. Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba. European Journal of Clinical Nutrition. 2010;64(4):436-438.
HeidiW 10 years, 7 months ago.
