Chia Seeds, available as seeds or as capsules and softgels, are an excellent plant source of omega-3 fatty acids.** They promote overall cardiovascular wellness and assist in the maintenance of proper blood sugar levels.** Additionally, Chia Seeds:
What is Chia?
Sometimes referred to by its scientific name Salvia hispanica, chia is an annual herb plant that belongs to the mint family. Its seeds were originally cultivated by 16th century Aztecs, who ground it into a flour that served as an important component of staple foods and beverages. In fact, ancient Aztecs used it as an early “energy supplement” of sorts; it was given to messengers as a sustained fuel source to help them run long distances. Recently, chia has seen a revival among health-conscious consumers, many of whom consume either seed oil supplements or ground seeds as alternatives to fish-derived omega fatty acids, nuts or grain products containing gluten.**
Featuring fiber, protein, antioxidants, B vitamins, minerals and the omega-3 fatty acids ALA and EPA, chia’s dense nutritional profile appears to hold promise for helping to optimize cardiovascular health. It is believed to help maintain both blood pressure and blood cholesterol levels that are already within normal range. As a food source that is low in calories and high in fiber, chia supplies additional support for heart health.**
Chia supplements are reported to help with healthy weight management, although such benefits have yet to be backed up by substantial research. However, some early research has suggested that the seed’s high levels of fiber and protein may promote satiety, which in turn helps with weight management. Additional early research suggests that some varieties may assist with maintaining blood sugar levels already within normal range, which may further support weight management efforts.**
Chia Seeds Products
Chia supplements can be consumed in a wide array of forms, including extracted seed oil, whole seed, and ground seed commonly used in grain products. Chia seed oil is often presented in softgels or capsules. Whole and ground seed is usually packaged in bags, for easy scooping into recipes, shakes or smoothies. Chia oil supplements are popular among vegans and vegetarians, as it is among the most prized plant sources of health-enhancing omega-3 fatty acids that are typically derived from fish.**
Chia Seeds Directions for Use
Always speak with your primary care doctor before taking any nutritional supplements. There is no standard chia dosage. The United States Dietary Guidelines recommend that chia supplements be limited to under 48 grams per day. In research studies involving the seed and its extracted oil, participants are generally given between 30 and 40 grams of the supplement per day. A single serving is listed as one ounce, or about two tablespoons. Pure chia seed oil supplements are typically presented in 1000 mg softgels.**
