Ch ch ch CHIA!!!!!!!!

My Jar of Chia Seeds

    If you are into nutrition, frequent Whole Foods, or have read the book "Born to Run" by Christopher McDougall (from Lancaster County), you probably have heard of Chia Seeds and how they are the definition of a "superfood." McDougall discusses how the Tarahumara barefoot runners of Mexico (which inspired the rage surrounding Vibram 5 finger shoes) run ultramarathons almost on a daily basis like it's nothing at all, and McDougall attributes their energy to eating Chia seeds. In the book, he compares chia to a "'smoothie of wild salmon, spinach and human growth hormones." 


(Side note: I definitely recommend reading "Born to Run" as it is a fantastic book for people who enjoy running, or are just interested in superhumans: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen (Link to book on Amazon))


     Yes, Chia Seeds are from the same plant as our beloved Chia Pet. There are many types of Chia, but only the Salvia hispanica (most common) and Salvia columbariae are consumed by humans because others are too fibrous or too hard to harvest by man. Chia is very high in omega 3 fatty acids as well as fiber, protein, calcium, magnesium, and the seeds contain more antioxidants than many berries.
    The research on chia seed consumption shows that regular consumption  may help regulate blood glucose levels (good for diabetics), reduce the risk of heart disease, and may help lower blood pressure. The high levels of fiber and antioxidants in Chia are probably the reason why people experience these benefits.
    One cool thing about Chia seeds is that they form a gel when exposed to water, in fact, if you let 1 tbsp of chia soak in about 1/4 cup of water for 30 minutes, it will become a solid gel. This can be explained by the soluble fiber found in the seeds, which is why it is beneficial at regulating blood glucose and lowering blood cholesterol.
    In summary, Chia seeds are a complete protein source, contain high levels of omega 3's (about 60% of their oil is Omega 3 compared to 10% in canola oil), and have an excellent makeup of vitamins and minerals including potassium, iron, magnesium, B vitamins, and as much calcium as a glass of milk (in 1 tbsp)!
    Personally, I add a tablespoon of chia seeds to my oatmeal or oatbran in the morning, and sprinkle in smoothies along with some flax. Other people prefer to make a gelled drink with just water and chia, I think it's not very appetizing and doubt most non-health fanatics would be keen on this consumption method. You can find Chia in bulk bins at Whole Foods (and sometimes Wegmans), or buy in bags on the internet or at health food stores. I definitely recommend adding Chia to your diet since it is such an easy way to add all of the nutrients most Americans don't get enough of.

NUTRITIONAL VALUE OF CHIA SEEDS:

Nutrient	Units	1 oz 28.35g
Proximates
Water	g	1.39
Energy	kcal	139
Protein	g	4.43
Total lipid (fat)	g	8.72
Carbohydrate, by difference	g	12.43
Fiber, total dietary	g	10.7
Minerals
Calcium, Ca	mg	179
Phosphorus, P	mg	269
Potassium, K	mg	45
Sodium, Na	mg	5
Zinc, Zn	mg	0.99
Copper, Cu	mg	0.053
Manganese, Mn	mg	0.614
Vitamins
Vitamin B-12	mcg	0.00
Lipids
Fatty acids, total saturated	g	0.900
Fatty acids, total monounsaturated	g	0.600
Fatty acids, total polyunsaturated	g	6.615
18:2 undifferentiated	g	1.640
18:3 undifferentiated	g	4.975
Cholesterol	mg	0

                                                                                Source: http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl

References:
1. http://www.ctv.ca/CTVNews/Health/20071115/salba_071115/
2. Ayerza Jr. R, Coates W: Effect of Dietary α-Linolenic Fatty Acid Derived from Chia when Fed as Ground Seed, Whole Seed and Oil on Lipid Content and Fatty Acid Composition of Rat Plasma. Ann Nutr Metab 2007;51:27-34.
3. © 2001 Whole Foods Magazine and Richard A. Passwater, Ph.D. http://www.drpasswater.com/nutrition_library/Scheer_Chia.html