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  • Q&A with Australian Health Practitioners

    CHIA- is it really that good?

    Related Topic
    Nutrition
    I was wondering what people's thoughts are on the so called “superfood” - Chia?



    I hear more and more about it these days and I know a few people who have a teaspoon or more of Chia most days whether in a yoghurt or just on its own and say they can ‘feel the difference’. It apparently has the highest plant based source of Omega 3, dietary fibre and protein. It is high in vitamins, minerals and antioxidants. If consumers want healthy hair, skin and nails, or manage their weight and increase energy levels then this is the product for them… it seems like this has everything you could ever ask for.

    Is it really that great? Or should people concentrate more on their food choices and ensure they obtain the important nutrients from a healthy diet?



    Link to Chia nutrition if interested: http://www.thechiaco.com.au/discover-chia/nutrition



    Interested to hear your thoughts!
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    Marla Bozic

    HealthShare Member

    Chia is a wonderful food as it is a great vegetarian source of Omega 3's.



    We need to ingest Omegs 3 fatty acids as it is an essential fatty acid and our bodies do not produce them. Omega 3's reduce the clotting tendency of blood (and thereby reduce the risk of heart attack), inhinit inflammation and many other beneficial effects. Obviously omega 3's can be found in fish especially salmon, sardines, mackeral, herring. However vegetarian sources include, chia, flaxseed, hemp and walnuts.



    So to answer your questions about superfoods, pay attention to them, but try not to focus too much on them that you lose the big picture. There's a wonderful world of fresh whole foods that will nourish you very well. Have a look at a previous newsletter to read more about my thoughts.

    http://tinyurl.com/7t8sccx

    Cheers,

    Marla

    Nutrition and Health Coach

    www.vitaminL.com.au

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    Anonymous

    Chia is also a great way to increase your fiber intake and get your Omega's.  Evidence based medicine says … the more fiber we eat… the more calories we can consume… yeah!

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    Mel Haynes

    Nutritionist

    Chef, Scientist and Nutritionist. I specialise culinary nutrition and disease prevention with plant based diets. www.culinetica.com.au View Profile

    Hi,

    I personally love chia.  Its high fibre and good source of calcium and Omega 3.  

    I noticed that no one on this post has pointed out that the research around beneficial omega 3 is specifically DHA and EPA.  These are a particular types of long chain fatty acids that have been shown to help.  Unfortunately there are very few vegetarian sources for these - limited to a special algal supplement this was an example I could find ( http://www.vegetarian-dha-epa.co.uk/ ) 

    The body has some limited ability to synthesize EPA and DHA from fatty acids but most studies show that supplementation or a diet rich in oily fish is necessary.

    So while I love chia seeds and feel they are a versatile and highly nutritious addition to the kitchen, if you are looking for the health benefits associated with omega 3 such as anti-inflammatory, reduced CHD and brain health you will need to choose a supplement or increase your fish intake.

    Happy Cooking!

    Mel

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    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    To add to the above comments, Chia has been touted to contain high amounts of Omega-3 fatty acids. People need to be aware that the best source of Omega-3 fatty acids are the long-chain essential fatty acids found in marine animals such as salmon, tuna, mackeral, sardines and herring.

    The Omega-3 fatty acids found in plant foods such as Chia are of a short-chain origin and do not possess the same anti-inflammatory and cardioprotective benefits as the marine animal sources.

    So while Chia is a highly nutritious seed full of vitamins, minerals and dietary fibre, it should not replace the marine animal sources. The Heart Foundation of Australia recommends that Australian adults consume about 500mg of combined Omega-3 DHA and EPA per day. This can be achieved by the following:

    • two or three serves (150g serve) of oily fish per week
    • fish oil capsules or liquid (Natures Own fish oil is now endorsed by the Heart Foundation)
    • food and drinks enriched with marine Omega-3 polyunsaturated fatty acids
    I hope this clears up any confusion.

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    TamaraGillett

    HealthShare Member

    There are some fabulous posts here about the health benefits of chia seeds. Definately a great vegetarian source of omega 3 DHA and EPA.

    One quick thing aboutthe National Heart Foundation tick, is that this ‘tick’ can also be attained by companies purchasing the rights to the tick without standardisednutritional and biochemical testing. Think of the ‘tick’ more as a marketting tool rather than a go-to guide for quality tested nutrional products and foods.

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    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Hi Tamara,

    In regards to the tick, companies cannot just buy the rights to have the tick on their products. The Heart Foundation have strict criteria and testing that those companies who wish to have the tick on their products to abide by. Companies therefore need to meet this criteria and then pay a licence fee to have the tick on their product. If they do not meet the strict standards set by the Heart Foundation, they cannot use the tick. Companies are also audited from time to time to ensure they keep their product up to the Heart Foundations nutrition criteria.

    For more information about the tick, check out these links to the Heart Foundation website: 

    http://www.heartfoundation.org.au/healthy-eating/heart-foundation-tick/Pages/tick-facts.aspx

    http://www.heartfoundation.org.au/healthy-eating/heart-foundation-tick/Pages/smart-shopping.aspx

    For more expert advice, consult an Accredited Practising Dietitian (APD). You can find an APD by logging onto the Dietitian's Association of Australia's website (ww.daa.asn.au)


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