Chia Seed

Chia (Salvia hispanica) is a desert plant that yields a whole grain seed crop with some of the highest omega-3 fatty acid content around. In addition to a stellar nutritional profile, the ancient chia seed was also used for medicinal purposes by the Mayans and Aztecs. Species of chia have grown in Mexico for several generations.

Nutritional and health benefits

Considered a concentrated food, a 1oz serving of chia seeds pack a nutritional punch. It's rich in fiber and alpha-linolenic acid -- a type of omega-3 fatty acid. Dietary intake of chia seed reduces blood cholesterol levels and abdominal fat in lab rats.^[2]

Nutrients found in chia seeds include:

Nutrition facts

There are few nutritional downsides to chia seeds. It's very low in cholesterol and sodium, a very good source of manganese and a good source of calcium and phosphorus.

Nutritional facts per 1 tbsp (12g) serving, including the recommended daily allowance (RDA) of essential nutrients:

• 60 calories
• 3g protein
• 5g fiber, 20% of the RDA
• 3g fat, 5% of the RDA and 0g of saturated fat, 0g trans fat
• 5g carbohydrates, 2% of the RDA

Uses

Chia seeds may not be a weight-loss food, but its high fiber content can help facilitate weight loss. Fiber plays a role in maintaining digestive health, reduces cholesterol, helps regulate blood sugar levels, and makes you feel fuller faster, which is extremely instrumental in facilitating weight loss. Thanks to other nutrients, chia-based foods and supplements could help regulate or prevent these conditions:

• Diabetes
• High blood pressure
• Heart disease risk
• Stroke risk

Medication interactions

Unlike other types of seeds, such as flax, chia can be eaten whole and they don't need to be ground to obtain their nutrients.

Do not consume chia if you are taking the following medications without talking to your healthcare provider:

• High blood pressure medications
• Blood thinners

Safety concerns

Salba chia seeds

Due to its high fiber content, chia seeds can cause an upset stomach. For that reason, Drew Rosen, a cooking instructor at a New York City Whole Foods, suggests consuming no more than an ounce a day.^[4] Otherwise, chia seeds are perfectly safe.

• Do not consume chia without first talking to your doctor if you are allergic to sesame or mustard seeds.
• Do not consume chia seed if you are pregnant or breastfeeding.
• If you have high triglycerides, avoid chia, except for the Salba variety.
• If you have prostate cancer or are at high risk for the disease, limit your intake of chia.

Forms

Chia are sold as snack bars, beverages, and, of course, seeds. The seeds are pulverized and mashed into a pudding, the vegan and vegetarian community uses it as an egg substitute. It's also a popular topping for yogurt, smoothies, and oatmeal.

Unlike other types of seeds, such as flax, chia can be eaten whole and they don't need to be ground to obtain their nutrients.

They have a longer shelf-life than flax, as well.

Where to buy

Although we do not sell chia seed, you can compare products, brands, quality and price here on PricePlow.