Chia Seeds and Health Benefits & Why Should We Consume?
Chia might be a familiar jingle if you grew up during the 1980s. Little did we know that those popular ceramic pets sprouting grass “hair” were a foretelling of the even greater success their seeds would have in edible form 25 years later. Chia seeds are often referred to as a “superfood” or functional food—unregulated terms more useful in the marketing sphere than nutrition experts who understand that there is no magic bullet or replacement for a healthful dietary pattern that relies on a variety of nutritious foods. Originally grown in Mexico, chia has long been highly valued for its medicinal properties and nutritional value. In fact, it was even used as currency at one point.
Chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle. Aztec warriors ate them to give them energy and endurance, claiming that just one spoonful could sustain them for 24 hours.
Salvia hispanica has also been used for its potent healing properties in many branches of traditional medicine for centuries. According to Ayurveda, chia seeds can help nourish the blood and promote digestive regularity thanks to their ability to absorb water in the gastrointestinal tract, forming a gel-like substance. They can also reduce inflammation, promote kidney health and support proper hydration.
Functional foods offer benefits beyond their nutritional value, such as lowering cholesterol or improving gut health. Not only listed as such but chia seeds are also used as a functional ingredient, added to less nutritious items like baked pastries and snacks, to improve their appeal to health-conscious consumers. Health claims about chia seeds include reducing appetite and weight, lowering triglycerides, and improving blood sugar levels in type 2 diabetes.
Chia seeds came from the plant Salvia hispanica L. and were at one time a major food crop in Mexico and Guatemala. Cultivated as a food source as early as 3500 BC, it was offered to Aztec gods in religious ceremonies. According to industry reports, the chia seed market is projected to reach more than 2 billion USD in sales by 2022. [1]
Recommended Amounts
Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals, including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein containing all nine essential amino acids that the body cannot make. [2]
Chia Seeds and Health
Chia seeds contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases. Of particular interest by researchers is chia seeds’ high content of alpha-linolenic (ALA) fatty acids. Sixty percent of the oil in chia seeds is from these omega-3 fatty acids. [2] However, available research has been more favorable towards a diet containing omega-3-rich foods rather than on chia seeds alone.
In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation). The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
A large Chinese cohort of more than 63,000 individuals found that those with the highest intakes of omega-3 fatty acids from seafood and plant sources had a 17% reduced risk of cardiovascular mortality compared with those who had the lowest intakes. [3] Few cohort studies include ALA plant sources of omega-3, but these oils are fairly common in the Asian diet. The Nurses’ Health Study found a 40% reduced risk of sudden cardiac death in women who ate the highest amounts of ALA. [4] The Cardiovascular Health Study cohort with more than 5000 men and women, ages 65 years and older, found a 50% lower risk of fatal ischemic heart disease with higher intakes of ALA. [5] Food sources of ALA in these studies included whole grains, cooking oils, legumes, and soy.
Animal studies have shown that chia seeds can beneficially affect cholesterol levels, weight loss, and increased satiety. [6] However, literature reviews and controlled trials in humans have not shown a specific benefit of chia seeds on cardiovascular risk factors including body weight, blood pressure, lipid levels, blood sugar, and inflammation. [6-8] These findings affirm that chia seeds do not act alone to benefit human health but may contribute to disease prevention when incorporated as part of a varied plant-rich diet and other healthy lifestyle behaviors.
Food Sources Of Chia Seeds
- Polyunsaturated fat, as omega-3 fatty acids
- Fiber
- Protein
- Calcium
- Phosphorus
- Zinc
Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body. [2]
Purchase
- People often wonder if chia seeds should be eaten ground instead of whole. The surface of chia seeds is delicate and easily breaks apart when exposed to moisture, so they are typically prepared with liquid foods (as seen with the recipe ideas below). In this way, they are absorbed and digested well in their whole form, unlike flax seeds. If eating the seeds dry, choosing ground chia seeds may help to improve absorption.
- Chia seeds last for 4-5 years without refrigeration. Store in a cool, dry spot.
Make
- Chia Gel: Chia seeds absorb water quickly (up to 10 times their weight in liquid!). Place ¼ cup seeds in 1 cup liquid, stir well, and cover. Allow to sit for about 15-20 minutes until the texture changes to a soft gelatin. Store in refrigerator for up to one week. Add to smoothies and soups to boost nutrient value and create a thicker, more satisfying consistency.
- Chia Pudding: To make a dessert variation, mix ¼ cup of seeds with one cup of liquid such as milk (almond, soy, or dairy all work) or 100% fruit juice. Allow to sit for at least 15 minutes refrigerated. Add nuts, chopped fresh fruit, or cinnamon if desired.
- Chia Sprouts: Place chia seeds in a single layer (use only about a teaspoon to allow enough space to grow) in a terracotta saucer or unglazed clay dish. Spray the seeds with water several times and cover with plastic wrap or a clear glass dish. Put in a sunny spot. Spray morning and evening until green sprouts appear, about 3-7 days. Use these microgreens to garnish salads and sandwiches.
- Egg Replacer: This may be used to replace whole eggs in baking. For 1 whole egg, mix 1 tablespoon of whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Allow to sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.
Serve
Chia seeds are a highly versatile ingredient. They have little if any distinctive flavor, so they don’t compete with other flavors in a dish. They also soften in the presence of liquid and become a less detectable texture. Commercially, they are added to cereals, crackers, beverages, breads, and other baked goods to boost their nutritional value. Basically, chia seeds can be added as long as there is moisture to hold the seed in place.
- Sprinkle a few teaspoons into breakfast cereal (hot or cold) salads, soups, or stews.
- Stir into salad dressings, sauces, marinades, or cake/muffin/bread batter.
- Use chia gel as a thickener added to smoothies, puddings, and soups (stir the gel into these foods after they are prepped or cooked).
Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. They’re believed to be native to Central America.
Historically, Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. Today, people all over the world enjoy chia seeds.
Ancient civilizations viewed chia seeds as highly nutritious — a belief that’s backed by modern science. In fact, just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains:
- calories: 138
- protein: 4.7 grams
- fat: 8.7 grams
- alpha-linolenic acid (ALA): 5 grams
- carbs: 11.9 grams
- fiber: 9.8 grams
- calcium: 14% of the Daily Value (DV)
- iron: 12% of the DV
- magnesium: 23% of the DV
- phosphorus: 20% of the DV
- zinc: 12% of the DV
- vitamin B1 (thiamine): 15% of the DV
- vitamin B3 (niacin): 16% of the DV
This nutritional profile is particularly impressive considering that it’s for just a single serving of about two tablespoons.
Despite their tiny size, chia seeds are highly nutritious. They’re packed with fiber, protein, omega-3 fatty acids, and various micronutrients.
Chia seeds are also an excellent source of antioxidants. Antioxidants not only protect the sensitive fats in Chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they build up in your body.
For example, free radical damage contributes to aging and diseases like cancer .
The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These may all have protective effects on your heart and liver, as well as anticancer properties.
For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects.
should provide most of the nutrients needed for good health. But not everyone manages to eat a healthful diet. Multivitamins can play an important role when nutritional requirements are not met through diet alone. Learn more about vitamin supplementation.
Chia seeds are high in antioxidants. These compounds help protect the seed’s delicate fats while also offering health benefits to humans.
The fiber and protein in Chia seeds may benefit those trying to lose weight.
One ounce (28 grams) of Chia seeds has close to 10 grams of dietary fiber. That means they’re a whopping 35% fiber by weight.
Although research on this topic is mixed, some studies suggest that eating fiber may play a role in preventing overweight and obesity.
Additionally, the protein in Chia seeds could help reduce appetite and food intake.
One study in 24 participants found that eating 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of Chia seeds mixed with yogurt for breakfast increased feelings of fullness and reduced food intake in the short term compared with eating Chia-free yogurt.
Even so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results.
In an older study from 2009 involving 90 people with overweight, consuming 50 grams of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers.
In contrast, a 6-month study involving 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo.
Though adding chia seeds to your diet is unlikely to cause weight loss on its own, it may be a useful addition to a balanced, nutritious diet if you’re trying to lose weight.
Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, studies on chia seeds and weight loss have provided mixed results.
Given that Chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease.
Soluble fiber, the kind primarily found in Chia seeds, can help lower total and LDL (bad) cholesterol in your blood. In turn, this can reduce your risk of heart disease.
Consuming ALA, the omega-3 fatty acid in Chia seeds, has also been linked to decreased heart disease risk.
Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.
Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels.
A few human studies found that Chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease.
Overall, Chia seeds may benefit heart health, but more research is needed.
Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain. However, more human research is needed.
Chia seeds are high in several nutrients that are important for bone health, including:
- Calcium
- Phosphorus
- Magnesium
Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength.
In addition, ALA in Chia seeds may play a role in bone health. Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density.
Therefore, it’s possible that regularly eating Chia seeds could help keep your bones strong.
One animal study found that rats who received Chia seeds daily for about 13 months had increased bone mineral content compared with a control group. The authors concluded that ALA may have contributed to this benefit.
However, besides animal studies, a limited number of studies have explored this topic, specifically. Ultimately, more human research is needed.
Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density.
Consuming Chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds.
People with diabetes may experience high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease.
Promisingly, animal studies have found that Chia seeds may improve insulin sensitivity. This might help stabilize blood sugar levels after meals.
Research in humans is sparse, but some older studies have shown promising results.
In particular, older research from 2010 and 2013 suggests that eating bread containing Chia seeds helps lower post-meal rises in blood sugar among healthy adults, compared with eating bread without Chia seeds.
Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.
Animal studies suggest that Chia seeds may help with blood sugar management, but more human research is needed.
Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything.
You don’t need to grind, cook, or otherwise prepare them, making them a handy addition to recipes.
They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Plus, they work wonders in homemade fritters as a binding agent.
Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute. They can also be mixed with water and turned into a gel.
The seeds appear to be well tolerated. Still, if you’re not used to eating a lot of fiber, you might experience digestive side effects like bloating or diarrhea if you eat too many seeds in one sitting.
A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of Chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects.
Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.
- Chia seeds come in black and white varieties, but there is no difference in nutritional content.
- There are a few rare cautions when eating chia seeds. A case report presented at the American College of Gastroenterology Annual Scientific Meeting in 2014 made headlines describing a patient who ate dry Chia seeds followed by a glass of water.
- The sources expanded in the esophagus and caused a blockage. Because they quickly swell after absorbing liquid, it is advised to eat Chia seeds that have already been soaked in juice or are served with moist food, such as oatmeal or yogurt.
- Do not eat dry Chia seeds by themselves. People who have dysphagia, a condition that causes difficulty in swallowing (as was the case with this patient) or other digestive issues, should eat Chia seeds with care.
Chia seeds are not only rich in minerals, omega-3 fat, antioxidants, and fiber but also easy to prepare. Studies suggest that they have various health benefits, ranging from weight loss to a reduced risk of heart disease. However, more research involving humans is needed before any firm conclusions can be made. If you want to reap the possible benefits of chia seeds, consider incorporating them into your diet. They’re a great addition to smoothies, oatmeal, yogurt, baked goods, and more.
References
- Mordor Intelligence. Global Chia Seeds Market – Analysis of Growth, Trends and Forecast (2017-2022). Accessed 12/4/2017.
- Suri, S., Passi, J. S., Goyat, J. Chia Seed (Salvia Hispanica L.) – A New Age Functional Food. 4th International Conference on Recent Innovations in Science Engineering and Management. March 20, 2016.
- Koh AS, Pan A, Wang R, Odegaard AO, Pereira MA, Yuan JM, Koh WP. The association between dietary omega-3 fatty acids and cardiovascular death: the Singapore Chinese Health Study. Eur J Prev Cardiol. 2015 Mar;22(3):364-72.
- Albert CM, Oh K, Whang W, Manson JE, Chae CU, Stampfer MJ, Willett WC, Hu FB. Dietary α-linolenic acid intake and risk of sudden cardiac death and coronary heart disease. Circulation. 2005 Nov 22;112(21):3232-8.
- Lemaitre RN, King IB, Mozaffarian D, Kuller LH, Tracy RP, Siscovick DS. n− 3 Polyunsaturated fatty acids, fatal ischemic heart disease, and nonfatal myocardial infarction in older adults: the Cardiovascular Health Study. Am J Clin Nutr. 2003 Feb 1;77(2):319-25.
- de Souza Ferreira C, de Sousa Fomes LD, Espirito Santo da Silva G, Rosa G. Effect of chia seed (Salvia hispanica L.) consumption on cardiovascular risk factors in humans: a systematic review. Nutricion hospitalaria. 2015;32(5).
- Nieman DC, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012 Jul 1;18(7):700-8.
- Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 2009 Jun 1;29(6):414-8.
- . 2005;142:37-46.
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