1. Chia Seeds
By: Carly Corippo

2. Chia Seeds Introduction and Background Benefits Mechanism of Action
Diet Incorporation
Safety & Side Effects
Professional Recommendation

3. Introduction Salvia Hispanica L, Salba
Origin: Central America, Herb - Mint
Staple in the ancient Aztec’s and Mayan’s diet
1980’s Chia Pet
“Super Food”
Weight Loss
Prevention of CVD
Glucose level control

4. Suggested Dosage 1 serving = 1 oz/28 grams a day
137 calories and 1 gram of digestible carbohydrate per serving
Contains:
Fiber: 11 grams
Protein: 4 grams
Fat: 9 grams (5 of which are Omega-3s)
Calcium: 18% of the RDA
Manganese: 30% of the RDA
Magnesium: 30% of the RDA
Phosphorus: 27% of the RDA
They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

5. Potential Benefits
One of the “world’s best” sources of several important nutrients, calorie for calorie
Prevention of free radicals and cancer
High in antioxidants
Aid in weight loss and reduces appetite
High in quality protein and fiber
Lower the risk of Heart Disease and Type 2 Diabetes

6. Improvement in Type 2 Diabetes
Most successful application of Chia seeds in disease prevention
American Diabetes Association (ADA) study:
20 diabetic patients received 27 grams of chia seeds for 12 weeks
BP: dropped 3-6mm/Hg
Inflammatory marker (HS-CRP) dropped by 40%
Small drop in blood sugar, but not statistically significant
Conclusion: Chia seeds can significantly lower Blood Pressure and Inflammation in type 2 diabetics

7. Mechanism of Action
Omega 3 Fatty acids (DHA) present in chia seeds synthesize D-series resolvins and protectins.
The synthesis resolvins and protectins occur in the COX and Lipoxygenase pathways. In the pathways anti- inflammatory, inflammation- resolving, and immuno-modulatory actions occur.
For example, resolvin D1 and protectin D1 inhibit transendothelial migration of neutrophils, preventing the infiltration of neutrophils into sites of inflammation. They also have an important role in protecting tissue from excessive damage.

9. Diet Incorporation
Consumed raw, soaked in juice, and added to puddings porridges or baked goods
Sprinkled on top of yogurts, cereals, vegetables, and rice dishes
Because of their ability to absorb water and fat, they can be used to thicken sauces and be used as an egg substitute
Blended into smoothies and shakes

10. Safety & Side Effects Side Effects:
Gastrointestinal Disruptions due to high level of protein and fiber
Allergens in the chia protein
Blood thinning characteristics due to presence of Omega 3’s
Conflicting if a patient is already taking blood thinners or if on an aspirin regimen
Chia seeds have the potential of lowering diastolic blood pressure to alarming levels. So, low blood pressure patients should steer clear of it.
Chia should be consumed in short phases followed by break periods due to possible phytonutrient overdose and addiction.

11. Professional Opinion
People who have Type 2 diabetes or who are at risk for heart disease would benefit the most from periods of chia seed supplementation in their diet. Since the overall risks are low and the benefits are high, I would recommend chia seed supplementation to any nutrient deficient diet, but I would not expect evident weight loss to occur. Always inform your doctor if you choose to commit to a supplement and to obtain advice on the proper dosage.

12. References
Kimball, M. (2010). Tiny chia seeds can pack a nutritional punch, but don't believe all the hype. an_pack_a_nut.html
Calder, P. (2012). The Journal of Nutrition. Mechanisms of Action of (n-3) Fatty Acids1, /jn
Egras, A. Hamilton, W. Lenz, T. (2011). An Evidence-Based Review of Fat Modifying Supplemental Weight Loss Products Chia Seed (Salvia
Vuksan,V. Whitman, D. (2007). Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia Hispanic L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes Results of a randomized controlled trial. dc v1.
Gunnar's, K. Authority Nutrition – An Evidence Based Approach. 11 Proven Health Benefits of Chia Seeds. seeds/