The only exposure some people have had to chia seed is its use in creating “chia pets” often given as gag gifts. While the green sprouts in the shape of pet figures are novel, in the last few years, chia has “sprouted” as a superfood among the health conscious. To meet consumer demand, one can now find not only chia seeds (whole and ground) on store shelves, but also chia bars and drinks. Chia has health benefits to be sure, but it has its limitations (as all foods do) and is not quite the nutrient powerhouse one might think at first glance.

The most important health benefits of these small mottled-coloured seeds from a plant in the mint family are as a source of both omega-3 fatty acids and fibre and for the role it plays in weight control.

Omega-3 fatty acids are called “essential” nutrients, both because it is imperative we ingest them for optimum health, and also because the body cannot manufacture them. This means we need to look for good food sources. The polyunsaturated omega-3 fatty acids particularly in the form of alpha-linolenic acid found in chia, flaxseed, walnuts and fatty fish lower the risk of heart disease. In addition, omega-3 is beneficial in mitigating inflammation such as rheumatoid arthritis found in joints, as well as psychiatric disorders such as depression and bipolar disorder.

Healthy balance

What should be noted is that in order to be most effective, omega-3 must be present in a certain ratio to omega-6 fatty acids. Not only is chia high in omega-3, it has a healthy balance of oils (60 percent omega-3 to 20 percent omega-6).  Another matter of note is that while fatty fish might contain mercury from polluted water run-off, they do have omega-3’s in forms chia does not – that is substances known as EPA and DHA, long-chained fatty acids which are particularly effective in lowering cholesterol – which gives omega-3 in fatty fish an edge. While a portion of alpha-linolenic acid found in chia can be converted to EPA and DHA in the body, it is not an “efficient conversion” and thus omega-3 from a variety of sources should be ingested.

A second health benefit of chia is its content of both soluble and insoluble fibre which is lacking in many North American diets. It is almost a surprise that one ounce (2 tablespoons) of chia seeds contains almost 11 grams of dietary fibre, about half of what is recommended for a healthy diet. Fibre is necessary to move food through the digestive tract – a myriad of problems surface if this doesn’t happen, ranging from contributing to a greater risk of colon cancer to indigestion to irritable bowel syndrome. Fibre is also important in lowering cholesterol in the blood.

Weight control

How does chia seed help in weight control? The answer is simple: when you eat chia with water or juice, it forms a gelatinous substance in the stomach that makes a person feel full. It is also a low glycemic food, allowing blood sugar to rise slowly without sudden spikes that throw blood sugar out of control.

Chia seeds contain a variety of vitamins and minerals, but not in large enough amounts to make it a good source when one considers the recommended serving size which is 2 tablespoons a day. Since chia is high in fibre, a larger amount may cause stomach upsets. In addition, since one serving contains about 160 calories – mostly from the high content of fat (oil) – one wouldn’t want to overdo intake.

While chia is touted as an excellent source of protein, this is misleading since studies have shown that it is not easily available to the body.

Chia may be ingested as whole seeds, ground up seeds or oil – while each form has advantages, the most health benefits come from the whole seed (unlike flaxseed which needs to be chopped up to release its nutritive advantages). The seeds – which have a mild nutty flavour – can be added to muffins, breads and cookies or sprinkled on these foods before baking for an attractive finish. Add texture to smoothies, juices or even coffee by throwing in some chia seeds. Alternately, create a gel by soaking 1 cup of chia seeds in 2 cups warm water. Add to beverages in this form or to puddings or as an egg substitute in vegetarian baking.