Chia is an ancient grain from South America which was
once so highly valued by the Aztecs and the Mayans who
believed It had religious significances. They used this
super grain as an endurance food when covering long
distances.
Today it is grown in the Western Australian
Ord River region and is now once again highly regarded
for it's nutritional health benefits.
From the
Chia Co. website
the benefits of Chia include:
Fats & Omega 3
Fats are the most concentrated form of energy
for the body. There are three major types of naturally
occurring fats – saturated, monounsaturated and
polyunsaturated. Chia is particularly rich in
polyunsaturated fats – 'good fats' that contain
essential nutrients like vitamins and minerals.
Two types of polyunsaturated fats Alpha Linolenic Acid
(ALA) from the Omega 3 family and Linolenic Acid (LA)
from the Omega 6 family are deemed essential fatty acids
as they can’t be made by the body but are essential for
human health.
Omega 3 ALA is especially important for a healthy heart
and research has shown it can be beneficial for lowering
cholesterol, maintaining artery function and reducing
the risk of cardiovascular disease. The other function
of ALA in the body is to be partially converted to other
Omega 3 fatty acids - Eicosapentaenoic Acid (EPA) and
Docosahexaenoic Acid (DHA) which studies have shown can
be beneficial for brain function, mood disorders and
cardiovascular health.
Omega 6 LA is important for healthy skin and to be
partially converted to Gamma Linolenic Acid (GLA) and
Arachidonic Acid (AA) which research has shown can be
beneficial for anti inflammation, joint mobility and
heart function.
|
Nutrition Information |
Quantity
per Serving 15g |
Quantity
per 100g |
| Fat, total |
5.0g |
34.0g |
| -Saturated |
0.6g |
4.0g |
| -Trans |
0.0g |
0.3g |
| -Polyunsaturated |
4.0g |
26.4g |
| -Omega 3 ALA |
2.9g |
19.3g |
| -Omega 6 LA |
1.1g |
7.1g |
| -Monounsaturated |
0.5g |
3.3g |
Albert CM, Oh K, Whang W, Manson
JE, Chae CU, Stampfer MJ, Willett WC and Hu FB. 2005;
112(21): 3232-8. Dietary Alpha-Linolenic Acid Intake and
Risk of Sudden Cardiac Death and Coronary Heart Disease.
Journal of the American Heart Association. Boseska L,
Wagner P, Schoemer SL, Zhao G, Maddox DH, and Kris-Etherton
PM. June 2004. Alpha Linolenic Acid Improves Vascular
Function. Food Ingredient News. Kapoor R and Huang YS.
2006 Dec;7(6):531-4. Gamma linolenic acid: an
antiinflammatory omega-6 fatty acid. Current
Pharmaceutical Biotechnology. Kris-Etherton PM, Harris
WS and Appel LJ. 2002; 106:2747. Fish Consumption, Fish
Oil, Omega-3 Fatty Acids, and Cardiovascular Disease.
Journal of the American Heart Association. Lin PY, Su
KP. 2007 Jul; 68(7):1056-61.A meta-analytic review of
double-blind, placebo-controlled trials of
antidepressant efficacy of omega-3 fatty acids. Journal
of Clinical Psychiatry.
Dietary Fibre
Chia is a fantastic
source of both soluble and insoluble dietary fibre.
Soluble fibre is ‘soluble' in water. When mixed with
water it forms a gel-like substance and swells. Soluble
fibre has many benefits, including moderating blood
glucose levels and lowering cholesterol.
Insoluble fibre does not absorb or dissolve in water. It passes through the
digestive system in close to its original form. Insoluble fibre offers many
benefits to intestinal health, including regular gut function and can reduce the
risk and occurrence of colon cancer.
|
Nutrition Information |
Quantity
per Serving 15g |
Quantity
per 100g |
| Dietary Fibre |
5.4g |
36.0g |
| -Insoluble |
4.5g |
29.9g |
| -Soluble |
0.9g |
6.1g |
Anderson JW, Smith BM and Gustafson
NJ. 1994 May; 59(5 Suppl):1242S-1247S. Health benefits
and practical aspects of high-fibre diets. American
Journal of Clinical Nutrition. National Health and
Medical Research Council. 1996. Nutrient References
Values for Australia and New Zealand including
Recommended Dietary Intakes. The Cleveland Clinic. 2007
Jul;10(7):6. Add more fibre to your diet and see a
bounty of health benefits. Heart Advisor.
Antioxidants
Antioxidants are substances that can protect the body's
cells from the damage caused by unstable molecules known
as free radicals. Because oxidation is a naturally
occurring process within the body through external
sources such as exposure to the sun or pollution, a
balance with antioxidants must exist to maintain cell
health. Chiatah is an excellent source of antioxidants.
Studies have shown a diet containing antioxidants can
slow the process of aging in both the body and the brain
such as lessen the effects of chronic diseases such as
Alzheimer's disease and muscle degeneration. The level
of antioxidant within foods is measured by their Oxygen
Radical Absorbance Capacity or ORAC score.
|
Nutrition Information |
Quantity
per Serving 15g |
Quantity
per 100g |
| ORAC Vitamin E Equivalenc |
1538 |
10250 |
How does Chia compare with other foods
traditionally recognised as being high in antioxidants?
International Food Information
Council. 2006. Functional Foods Fact Sheet:
Antioxidants. McBride, J. 1999. High-ORAC foods may slow
aging. United States Department of Agriculture,
Agricultural Research Service. National Health and
Medical Research Council. 1996. Nutrient References
Values for Australia and New Zealand including
Recommended Dietary Intakes
Protein & Amino Acids
Protein occurs in all living cells. Hair and nails
are mostly made of protein. The human body uses protein
to build and repair tissues, to make enzymes, hormones
and other body chemicals. Protein is an important
building block of bones, muscles, cartilage, skin and
blood. The human body needs relatively large amounts of
protein and must draw on it from the diet as protein
isn't stored in the body.
Amino acids are the building blocks of protein. Of
the amino acids found in proteins, some can be made by
the body while others are essential in the diet. Amino
acids are used for the synthesis of body proteins and
can also be used as a source of dietary energy. Chia
contains all 8 essential amino acids and more.
|
Nutrition Information |
Essential Amino Acids (mg/g)* |
Non Essential Amino Acids (mg/g)* |
| |
Isoleucine 7.02
Leucine 12.66
Lysine 8.59
Methionine 2.95 Phenylalanine 9.39 Threonine
6.86 Tryptophan 2.18
Valine 9.10 |
Alanine 9.16
Arginine 19.06
Aspartic Acid 15.33 Glutamic Acid 33.19 Glycine 9.32
Histidine 5.10
Proline 8.26
Serine 10.50 Tyrosine 4.11 |
*Calculations based on free amino
acid molecular weight National Health and Medical
Research Council. 1996. Nutrient References Values for
Australia and New Zealand including Recommended Dietary
Intakes.
Vitamins, Minerals, Trace
Elements & Gluten
Chia is wholefood packed with wide range of vitamins,
minerals and trace elements, in particular:
• Calcium - ensures strong bones and teeth as well as
the proper functioning of neuromuscular and cardiac
function.
• Iron - is a component of a number of proteins, most
importantly haemoglobin which transports oxygen to
tissues throughout the body, in particular from the
lungs to the muscles and other organs.
• Magnesium - aids in the body's absorption of
calcium and also plays a key role in the strength and
formation of bones and teeth. Magnesium is also vital
for maintaining a healthy heart by stabilising heart
rhythm and helping prevent abnormal blood clotting.
• Phosphorus - supplies the body with phosphate, and
phosphate is a main component of bone structure.
Phosphorus is necessary to maximise the benefits of
calcium and can also help maintain the health of the
kidneys and regulate fluid levels in the body.
• Potassium - helps to regulate blood pressure, to
keep the right balance of water in fat and muscle
tissues and ensures the proper functioning of cells.
Chia is gluten free. Gluten is a protein found in
grains such as wheat, rye, barley. Some people cannot
tolerate gluten when it comes in contact with the small
intestine in a condition known as celiac disease.
|
Nutritional
Information
|
Black
|
White
|
|
|
Quantity Serving per 15g
|
Quantity Serving
per 100g
|
Quantity Serving per 15g
|
Quantity
Serving per 100g
|
|
Calcium
|
75mg
|
500mg
|
72mg
|
480mg
|
|
Cobalamin (Vitamin B12)
|
13.5ng
|
90ng
|
16.5ng
|
110ng
|
|
Folate
|
13.5ug
|
90ug
|
10.5ug
|
70ug
|
|
Iron
|
1.0mg
|
6.5mg
|
1.0mg
|
6.5mg
|
|
Magnesium
|
43.5mg
|
290mg
|
43.5mg
|
290mg
|
|
Phosphorus
|
90mg
|
600mg
|
90mg
|
600mg
|
|
Potassium
|
75mg
|
500mg
|
75mg
|
500mg
|
|
Gluten
|
Not detected
|
Not detected
|
Not detected
|
Not detected
|
International Food Information
Council. 1999. Celiac Sprue. National Health and Medical
Research Council. 1996. Nutrient References Values for
Australia and New Zealand including Recommended Dietary
Intakes.
Nutrition Profile
|
