Your body requires two kinds of essential fatty acids that it can’t produce on its own: alpha-linolenic acid, or ALA, and linoleic acid. While both are polyunsaturated fats, ALA is an omega-3 fatty acid, and linoleic acid is an omega-6. Research cited by the Linus Pauling Institute suggests that favoring omega-3 fatty acids in your diet instead of omega-6s may promote better heart, brain and nerve health. Tiny chia seeds are among the richest sources of ALA.
Chia Seeds Overview
Chia seeds come from Salvia hispanica, a desert plant related to mint. These little seeds were prominent in the diet of the ancient Aztecs of Central America. While they may be white or black, the two colors have virtually identical nutritional profiles, according to agricultural researcher Wayne Coates.
High quantities of specific nutrients make chia seeds nutritional powerhouses. Coates reports that these seeds are 20 percent protein, 38 percent fiber and 19.5 percent ALA. A serving of chia seeds -- 15 grams or about 1/2 ounce -- supplies 2.3 grams of protein, 5 grams of fiber and 3.4 grams of ALA. This amount of ALA is more than two times the adequate intake for men recommended by the U.S. Institute of Medicine, and more than three times the adequate intake for women. Chia seeds beat out other types of seeds, including flax seeds, for ALA content.
The quality of chia seeds varies by manufacturers, which affects their nutritional content. Look for the black or white seed; red or reddish-brown seeds indicate they are immature and are not of the same quality as mature seeds. Smaller than normal black seeds are actually “weed seeds,” Coates told the Huffington Post.
Uses for Chia Seeds
The Academy of Nutrition and Dietetics recommends sprinkling whole chia seeds on cereal, yogurt and grain dishes like rice. Dr. Coates told “Natural News” that he tops off his daily salad with the seeds. Chia seeds form a gel when mixed with liquids like water or juice. A serving will enhance the nutritional value of your breakfast or lunch smoothie.
- Linus Pauling Institute: Essential Fatty Acids
- Academy of Nutrition and Dietetics: What Are Chia Seeds?
- VegKitchen: Chia Seeds FAQs
- USDA National Nutrient Database: Seeds, Chia Seeds, Dried
- Chia International by Dr. Wayne Coates: Chia Benefits
- Natural News: Interview with Dr. Wayne Coates: Chia Seeds
- The Huffington Post: Chia Seed Benefits
- Chiabia: Chia’s Nutritional Information
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