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Chia Seeds: Uses, Benefits, Side Effects and more!

Introduction: 

Chia, also known as Salvia hispanica, is a herbaceous plant belonging to the family Lamiaceae. It is native to northern Guatemala and southern Mexico. This plant produces several dried indehiscent fruits, usually called seeds.1

Now, chia is cultivated in Colombia, Australia, Bolivia, Peru, Guatemala, Mexico, and Argentina. Pre-Columbian people consumed chia in the 16th century to get strength, energy, and stamina. Oil is extracted from the chia seeds; this oil may be used in cosmetics. The other parts of the plant, including roots, leaves, and branches, may have been used less commonly to fight respiratory infections.2 Let’s take a closer look into the chia seeds benefits and side effects.

Do You Know?

Nutritional Value of Chia Seeds: 

The nutritional value of chia seeds per 100 g is as follows:3 

Nutrients Content per 100 g 
Water 5.8 g 
Carbohydrates 42.1 g 
Protein 16.5 g 
Fats 30.7 g 
Energy  486 kcal 
Fibre  34.4 g 
Iron 7.72 mg 
Calcium 631 mg 
Magnesium 335 mg 
Sodium 16 mg 
Potassium 407 mg 
Phosphorus  860 mg 
Copper  0.924 mg 
Zinc  4.58 mg 
Manganese 2.72 mg 
Selenium 55.2  µg 
Vitamin A 54 IU 
Vitamin B1 (Thiamine) 0.62 mg 
Vitamin B2 (Riboflavin) 0.17 mg 
Vitamin B3 (Niacin) 8.83 mg 
Vitamin B9 (Folate) 49  µg 
Vitamin C 1.6 mg 
Vitamin E 0.5 mg3 

Don’t let a weak immune system bring you down! Chia seeds are loaded with nutrients like antioxidants and omega-3 fatty acids that can help support immune function and reduce inflammation in the body.

Dr. Ashok Pal, BAMS

Properties of Chia Seeds:

The potential uses of chia seeds may be associated with the following properties:

Chia seeds are a superfood, but don’t be quick to snack on them alone! Although these seeds are packed with nutrients, eating them dry can be harmful. The seeds can absorb water in your digestive system and potentially cause issues, so it’s best to incorporate them into a recipe or mix them with a liquid before consuming them to reap their benefits safely.

Dr. Siddharth Gupta, MD

Potential Uses of Chia Seeds:

The potential chia seeds uses might be beneficial for various conditions. However, more research is needed to state the chia seeds benefits for human health.

Potential uses of chia seeds for blood sugar

Some animal studies have shown that chia seeds may have beneficial effects on type 2 diabetes. In an animal study by Chicco et al. 2009, chia seeds decreased the internal fatty tissue and insulin resistance, indicating that chia seeds may have a role in lipid and glucose homeostasis (maintaining balance).4

This information is insufficient because these studies are done on animals. However, more studies on humans are required to support such potential use of chia seeds for managing blood sugar levels in the body.

Potential uses of chia seeds for inflammatory diseases

Inflammatory diseases are linked with redness, pain, and swelling, which might lead to the loss of essential functions. A chia seed oil in diet may have been shown to lower the risk of pro-inflammatory agents (involved in inflammation). Therefore, it is suggested that chia seed oil might benefit the management of inflammatory diseases.4

This information is insufficient and requires more scientific proof to say that chia seeds have benefits for inflammatory diseases.

If you’re struggling with feelings of depression or anxiety, incorporating chia seeds into your diet could be a simple way to improve your mood and mental health. These seeds are rich in omega-3 fatty acids, which have been shown to have antidepressant and antianxiety effects.

Dr. Anuja Bodhare, MD

Potential uses of chia seeds for the heart health

High levels of high-density lipoprotein (HDL) cholesterol (bad cholesterol) in the blood may be directly linked to the development of heart-related diseases in humans. Consuming chia seeds may have   been shown to lower serum cholesterol levels, as it contains a high amount of unsaturated omega-3 fatty acids and dietary fibre.2 Therefore, chia seeds might benefit in fighting against heart diseases. However, extensive research will be required to back up such claims.

Potential uses of chia seeds for high blood pressure and dyslipidemia

High blood pressure and dyslipidemia (high level of fats or cholesterol in blood) may be the most critical risk factors for heart diseases. Some studies have shown that chia seeds may have the potential to manage blood pressure and dyslipidemia. People who had high blood pressure when consumed chia seed flour might have lowered experienced a reduction in blood pressure. It might be caused due to the presence of a large amount of fatty acids that show anti-inflammatory and antioxidant properties.2 This information is insufficient and requires further studies to establish the effects of chia seeds on managing high blood pressure and dyslipidemia in humans.

Potential uses of chia seeds for weight management

If you’re looking for a natural way to improve your bone health, chia seeds may be a great addition to your diet. These small but mighty seeds are packed with essential nutrients like calcium, magnesium, and phosphorus that support strong bones.

Dr. Rajeev Singh, BAMS

As chia seeds are low in carbohydrates and high in dietary fibre, they may reduce the desire to eat and increase satiety (a state of being fed beyond capacity). A review report by Grancieri et al. 2019 suggests that the consumption of chia seeds by overweight and diabetic adults might show  weight loss, reduced waist circumference and increased adiponectin (a protein hormone that reduces inflammation and fat deposition in the blood). In addition, overweight and obese people who eat chia seeds might also lose weight and fat.2 In another human study by Lombardo et al. 2009 and Morato et al. 2015, a significant reduction in waist measurement was observed after taking chia seeds for one month.4 However, this information is insufficient and needs more research on this subject to support the potential use of chia seeds in managing weight loss in humans.

Though there are studies that show the benefits of chia seeds in different health conditions, this information is insufficient. And hence, there is a need for further studies to establish the true extent of the benefits of chia seeds on human health. Additionally, every person may respond differently to these herbs. Therefore, it is important to consult a doctor before using chia seed for any medical condition.

You may like: 10+ Easy Home Remedies To Reduce Weight

How to Use Chia Seeds? 

Chia seeds can be used as:

People consult a professional physician before taking any herbal supplements made up of chia seeds. We advise you to not replace or quit your ongoing medications with an ayurvedic or herbal preparation without consulting a physician or an Ayurvedic doctor. They will recommend you the best form and the dosage to have it.

Side Effects of Chia Seeds:

Although chia seeds are relatively safe, some stomach-related side effects (unspecified) have been reported.5

However, if you experience any chia seeds side effects, seek immediate medical attention from your concerned doctors who have prescribed it. They will be the best person to provide you with proper treatment.

Protein malnutrition is a serious concern, but incorporating chia seeds in your diet could be a simple and effective way to prevent it. With 20% protein content, these little seeds pack a powerful punch when it comes to meeting your daily protein needs.

Dr. Smita Barode, BAMS

Precautions to Take With Chia Seeds:

Having chia seeds in small quantities is safe. However, general precautions need to be followed.

Interactions With Other Drugs:

Natural products may interact with your ongoing treatment, so you must always disclose your ongoing treatments to your Ayurvedic doctor and discuss the possible reactions before they prescribe you to form an dosage of natural products for their benefits as per your condition.

Also Read: Fennel Seeds: Uses, Benefits & Side Effects

Frequently Asked Questions: 

Are there any health benefits of chia seeds?

Chia seeds may have many health benefits. They may be suitable for diabetes, high blood pressure, heart-related diseases, and obesity. They may also have anti-cancer, antioxidant, and anti-inflammatory properties.2,4  However, one should always consult a doctor before using chia seeds for any health conditions

Are chia seeds good for weight loss?

In a study by Morato et al. 2015, chia seeds reduced body weight and fat in overweight and obese people. Chia seeds are low in carbohydrates and high in dietary fibre, which might reduce  the desire to eat and increasing satiety.2 Therefore, it might benefit you in losing weight. However, more studies on humans are required to back this claim.

Are chia seeds good for diabetes?

Chia seeds might be good for diabetes. Some animal and human studies found chia seeds may have beneficial effects on managing diabetes.4 In animals, chia seeds lowered the internal fatty tissue and insulin resistance and might be involved in maintaining a balance in lipid and glucose levels.4 However, this information is insufficient and requires more human studies to support this claim.

Can I take chia seeds during pregnancy?

There is no sufficient data on the safe usage of chia seeds during pregnancy. Therefore, consult your doctor before taking/consuming chia seeds during pregnancy.

Is there any nutritional value in chia seeds?

Yes, there are various nutrients in chia seeds, including carbohydrates, proteins, fats, fibre, energy, iron, calcium, magnesium, sodium, potassium, phosphorus, copper, zinc, manganese, selenium, vitamins A, B1, B2, B3, B9, C, and E.3

Can chia seeds cause allergy?

Yes, chia seeds might cause allergies. People who are allergic to mustard seeds and sesame should avoid chia seeds.5

How to use chia seeds?

You can use chia seeds as a whole, seed oil, seed flour, branches, roots, or leaves.1,2

Also Read: Brahmi Grita: Uses, Benefits & Side Effects

References: 

1. De Falco B, Amato M, Lanzotti V. Chia seeds products: an overview. Phytochem Rev. 2017;16(4):745–60. Available at: https://www.researchgate.net/publication/316994147_Chia_seeds_products_an_overview 

2. Grancieri M, Martino HSD, Gonzalez de Mejia E. Chia Seed (Salvia hispanica L.) as a Source of Proteins and Bioactive Peptides with Health Benefits: A Review. Compr Rev Food Sci Food Saf. 2019;18(2):480–99. Available at: https://pubmed.ncbi.nlm.nih.gov/33336944/ 

3. U.S. Department of Agriculture. Seeds, chia seeds, dried [Internet]. USDA. 2019. p. 1–3. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients 

4. Abdulrashed R, Gazem A, Chandrashekariah SA. Pharmacological Properties of Salvia Hispanica ( Chia ) Seeds : a Review. J Crit Rev [Internet]. 2016;3(3):63–7. Available at: http://www.jcreview.com/admin/Uploads/Files/61c71e25d3b1d4.46297628.pdf 

5. Ulbricht C, Chao W, Nummy K, Rusie E, Tanguay-Colucci S, Iannuzzi C, et al. Chia (Salvia hispanica): A Systematic Review by the Natural Standard Research Collaboration. Rev Recent Clin Trials. 2009;4(3):168–74. Available at: https://pubmed.ncbi.nlm.nih.gov/20028328/ 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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8 Versatile Health benefits of Chia seeds


Coming from the plant Salvia Hispanica, the tiny black Chia seeds are a powerful superfood and a famous name amongst the health-conscious. There are many health benefits of Chia seeds.

Dense on nutrients and packed with medicinal and energy-boosting properties, Chia seeds were once consumed by the Aztec soldiers as it gave them strength and vitality. They were also regularly consumed by runners, as they are energy-boosting and came to be known as ‘runners’ food.’

Chia means ‘strength’ in the Mayan language, and these tiny seeds are blessed with bountiful benefits. Here’s a glimpse of a few of the important health benefits of Chia seeds:

Diabetes Treatment

Since they are high on the fibre content, Chia seeds can help control the blood sugar spikes, especially after meals. Researchers have also discovered that Chia seeds help in reducing the ‘belly fat’ tissue and thereby control obesity.

Aging Control and Improved Skin Health

Naturally high on anti-oxidants, Chia seeds can fasten the skin’s repair systems and stop its everyday damage. Regular consumption of Chia seeds also helps to prevent premature ageing of the skin. Also, read about home remedies for glowing skin.

Improved Digestion and Weight Loss

Thanks to their high fibre content, Chia seeds help to regularize the bowel movements. This fibre also makes one feel fuller faster as it quickly absorbs water and expands in the stomach. Thus, it curbs the hunger pangs naturally and suppresses one’s appetite, thereby contributing to weight loss.

Betters Heart Health

Chia seeds are incredibly beneficial when it comes to improving the heart’s health. They regulate the cholesterol levels, lower the blood pressure, and also reverse the oxidative stress. Also, read 20 tips for a healthy heart.

Increased Bone Strength

Chia seeds are the answer when it comes to your daily Calcium consumption. Calcium, as we all know, is an integral component as far as ideal bone health is concerned. Chia seeds also contain boron, an element that helps to metabolize Manganese, Phosphorus, and Calcium, which further elevates bone health. Also, read the best foods for healthy bones.

Cancer-fighting

Chia seeds are a favourite cancer-fighting superfood. They are known to kill the cancerous cells without harming the healthy cells in the body. Studies have proved that Chia seeds are specifically known to reduce the growth of cancer cells in both breast and cervical cancer. Thus, these seeds are indeed a great boon for the womenfolk.

Also Read: 12 Health Benefits of Poppy Seeds

Good Dental Health

Thanks to their high Calcium content, Chia seeds are a wonder food for our teeth. The Zinc present in the Chia seeds helps to keep tartar at bay. Their antibacterial property also helps to control bad breath.

Increased Benefits During Pregnancy

Expecting mothers should incorporate Chia seeds as a part of their daily diet, for they not only benefit the mother’s health but also aid in the baby’s development. Since they are a high source of Omega-3 fatty acids, they help the baby’s brain development and also assist in replenishing the lost nutrients in the mother.

How to Consume Them?

Well, Chia seeds are versatile, and the health benefits of Chia seeds are many!  You can both soak them and sprout them before consuming them. However, there is no harm in eating them raw too. Since they have a mild nutty taste, you can also use them as an effective garnish too.

Also Read: Alsi (Flax Seeds): Uses, Benefits & Side Effects

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