If you’ve ever seen the infomercial for “chia pets,” the clay figures that grew chia sprouts to form green hair or fur, the jingle in the title of this article may sound familiar to you. Chia seeds have now entered the nutrition world, moving beyond their original claim to fame as cutesy desktop plants[1].
Chia seeds are considered a functional food, meaning they offer health benefits beyond providing our bodies with energy[2]. Technically, all foods do this. For example, we require protein to repair our sore muscles 2. However, some foods may benefit our health or lower our disease risk if we consume them in certain amounts 2. Chia seeds are one food that may help lower heart disease risk. Because heart disease is the number one cause of death in the United States, eating food with this disease-fighting effect may be great for our health.
Chia seeds contain healthful active ingredients, including omega-3 fatty acids and phenolic compounds[3]. The body does not make Omega-3 fatty acids, but requires them for important processes including contraction and relaxation of blood vessels 3. Omega-3’s may also lower blood pressure, improve blood vessel function, and ease inflammation[4]. Phenolic compounds are an excellent source of natural antioxidants, which protect the integrity of our cell membranes and prevent free radical damage[5]. Foods that contain antioxidants, such as chia seeds, are very important to our health because they can control free radical damage, helping to deter a number of human diseases, including cancer and atherosclerosis[6].
Along with the possibility that chia seeds may lower our disease risk, they are an excellent source of fiber other minerals 1. An exciting and versatile food, they can add a pleasing gelatinous texture to many dishes (really!). Try them added to cooked cereal, baked goods, or salads, or in the healthy, yet tasty blueberry chia pudding recipe below!
By Mariah Stout, Dietetics Student, Cornell University
[1] Wolfram, T. What are chia seeds. 2017. Academy of Nutrition and Dietetics.
[2] Wolfram, T. Functional foods. 2017. Academy of Nutrition and Dietetics.
[3] Ali, N. Yeap, S. Ho, W. Beh, B. Tan, S. Tan, S. The promising future of chia, Salvia hispanica L. 2012. Journal of Biomedicine and Biotechnology.
[4] Leaf, A. Prevention of sudden cardiac death by n-3 polyunsaturated fatty acids. J Cardiovasc Med. (Hagerstown). 2007; 8 Suppl 1:s27-29.
[5] Ho, C. Phenolic Compounds in Food; An Overview. American Chemical Society. 1992. 3-6.
[6] Lobo, V., Patil, A., Phatak, A., Chandra, N. Free radicals, antioxidants and functional foods: impact on human health. 2010. Pharmacogn Rev. 118-126.
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