By Cheryl Harris, MPH, RD, LD

www.harriswholehealth.com

Chia is the new nutrition powerhouse on the block! It’s 100% gluten free, and high in omega 3 fatty acids, fiber, and antioxidants, too.It’s a great addition to any diet for the health benefits, but particularly helpful in gluten free and vegan baking as a both binder and as an egg substitute.

So what IS Chia, anyhow?

Chia seeds are from a plant called Salvia Hispanica, which is a member of the mint family.Chia has been grown for years in Mexico and Central America and was revered as a superfood in Aztec societies. In the US, experts have recognized the benefits of Chia as well[1], and it is gaining interest and popularity.

Salba® is a brand name for a patented form of white Chia seeds grown specifically for health benefits, and has been studied more extensively.[2]Salba® seeds look a lot like white poppy seeds.They are sold whole or ground.

Benefits and nutrition

They may be tiny, but these seeds pack quite a punch!Like most seeds, Chia is high in fiber, but it’s also a great source of magnesium, folate, iron, and calcium, and is very good source of antioxidants, too.[3]Many of these nutrients are ones lacking in the standard American diet, but this is particularly important for people on a gluten free diet.Studies have shown that people with Celiac Disease eat less calcium, iron, and fiber than recommended. [4] Since many gluten free foods are not fortified, intake of folate among Celiacs may be low, too. Chia seeds are also high in omega 3 fatty acids, which are important for cardiovascular, joint health, and the prevention of many chronic diseases.

Studies:

Although most of the studies on Chia are on animals, there are human studies on the health impact of Salba®. A small study on Type 2 Diabetics showed lowered blood pressure in people eating Salba®, and also improvements in other measures of inflammation[5].Although more studies are needed, this is very encouraging.

How is it used?

Chia can be used in a variety of recipes or just enjoyed simply.It can be sprinkled onto a salad or yogurt, added to a smoothie, or just eaten plain.It can also substitute for flax seeds, but unlike flax seeds, Chia seeds do not need to be pre-ground for health benefits.See Baking with Chia for more information.

Where do I get it?

• If you have a Latino store nearby, check there with the herbs and spices.It’s also found at http://www.swansonvitamins.com/
• http://www.salba.com
• www.barryfarm.com
• http://www.nativeseeds.org
• Nuts Online http://www.nutsonline.com/cookingbaking/chia-seeds/premium.html