CHIA SEEDS CUTIVATION AND USES OF BENIFITS
Introduction
Description
History
Nutrition
As food
In Europe
Preliminary health research
Drug interactions
In popular culture
Chia pet
Highly nutritious
Loaded with antioxidants
May support weight loss
May lower your risk of heart disease
Contain many important bone nutrients
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Chia seeds (/tʃiːə/ CHEE-ah) are the edible seeds of Salvia hispanica, a flowering plant in the mint family (Lamiaceae) native to central and southern Mexico,[1] or of the related Salvia columbariae, Salvia polystachia, or Salvia tiliifolia. Chia seeds are oval and gray with black and white spots, and have a diameter of around 2 millimetres (0.08 in). The seeds are hygroscopic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based foods and beverages a distinctive gel texture.
There is evidence that the crop was widely cultivated by the Aztecs in pre-Columbian times and was a staple food for Mesoamerican cultures. Chia seeds are cultivated on a small scale in their ancestral homeland of central Mexico and Guatemala and commercially throughout Central and South America.
Description
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Typically, chia seeds are small flattened ovoids measuring on average 2.1 mm × 1.3 mm × 0.8 mm (0.08 in × 0.05 in × 0.03 in), with an average weight of 1.3 mg per seed.[2] They are mottle-colored with brown, gray, black, and white. The seeds are hydrophilic, absorbing up to 12 times their weight in liquid when soaked; they develop a mucilaginous coating that gives them a gel texture. Chia (or chian or chien) has mostly been identified as Salvia hispanica L. Other plants referred to as "chia" include "golden chia" (Salvia columbariae). The seeds of Salvia columbariae are also used for food.
Seed yield varies depending on cultivars, mode of cultivation, and growing conditions by geographic region. For example, commercial fields in Argentina and Colombia vary in yield range from 450 to 1,250 kg/ha (400 to 1,120 lb/acre).[3][4] A small-scale study with three cultivars grown in the inter-Andean valleys of Ecuador produced yields up to 2,300 kg/ha (2,100 lb/acre), indicating that favorable growing environment and cultivar interacted to produce such high yields.[20] Genotype has a larger effect on yield than on protein content, oil content, fatty acid composition, or phenolic compounds, whereas high temperature reduces oil content and degree of unsaturation, and raises protein content.[5]
| Nutritional value per 100 g (3.5 oz) | |||
|---|---|---|---|
| Energy | 486 kcal (2,030 kJ) | ||
42.1 g | |||
| Dietary fiber | 34.4 g | ||
30.7 g | |||
| Saturated | 3.3 g | ||
| Monounsaturated | 2.3 g | ||
| Polyunsaturated | 23.7 g 17.8 g 5.8 g | ||
16.5 g | |||
|
| |||
| |||
| Other constituents | Quantity | ||
|---|---|---|---|
| Water | 5.8 g | ||
| †Percentages estimated using US recommendations for adults,[6] except for potassium, which is estimated based on expert recommendation from the National Academies.[7] | |||
History
Salvia hispanica is described and pictured in the Codex Mendoza and the Florentine Codex, Aztec codices created between 1540 and 1585. Tribute records from the Mendoza Codex, Matrícula de Tributos, and the Matricula de Huexotzinco (1560), along with colonial cultivation reports and linguistic studies, detail the geographic location of the tributes and provide some geographic specificity to the main S. hispanica-growing regions. Most of the provinces grew the plant, except for areas of lowland coastal tropics and desert, and it was given as an annual tribute by the people to the rulers in 21 of the 38 Aztec provincial states. The traditional cultivation area was in a distinct area that covered parts of north-central Mexico, south to Guatemala. A second and separate area of cultivation, apparently pre-Columbian, was in southern Honduras and Nicaragua.[9]
Chia seeds served as a staple food for the Nahuatl (Aztec) cultures. It may have been as important as maize as a food crop. Jesuit chroniclers placed chia as the third-most important crop in the Aztec culture, behind only corn and beans, and ahead of amaranth. Offerings to the Aztec priesthood were often paid in chia seed.[8]
In the 21st century, chia is grown and consumed commercially in its native Mexico and Guatemala, as well as Bolivia, Argentina, Ecuador, Nicaragua, Australia, the United Kingdom and the United States.[10][11][12] New patented varieties of chia have been developed in Kentucky for cultivation in northern latitudes of the United States.[13]
Nutrition
Dried chia seeds contain 6% water, 42% carbohydrates (including a high content of dietary fiber), 16% protein, and 31% fat (table). In a reference amount of 100 grams (3.5 oz), chia seeds supply 486 calories and are a rich source (20% or more of the Daily Value, DV) of the B vitamins thiamin and niacin (52% and 55% DV, respectively). They are also a moderate source of riboflavin (13% DV) and folate (12% DV). The seeds contain dense amounts of several dietary minerals, including calcium, iron, magnesium, manganese, phosphorus, and zinc (all more than 20% DV; table).
Chia oil contains a high percentage of essential fatty acids (approximately 60%) and a low content of saturated fatty acids.[14] The fats of chia seed oil are mainly unsaturated, with linoleic acid (17–26% of total fat) and α-linolenic acid (50–57%) as the major fatty acids (see table).[15]
As food
Chia seeds may be added to other foods as a topping or put into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread.
They also may be made into a gelatin-like substance or consumed raw.[16][17] The gel from ground seeds may be used in place of eggs in baking, and it is a common substitute in vegan and allergen-free baking.[18]
In Europe
Chia is considered a novel food in Europe because it does not have "a significant history of consumption within the European Union before 15 May 1997", according to the Advisory Committee of Novel Foods and Processes.[19] Under this rule, chia seeds may be 5% of total matter in bread products. Prepackaged chia seeds must carry additional labelling to inform the consumer that the daily intake is no more than 15 grams and pure chia oil only 2 grams daily.[19]
Chia seeds sold in the EU are imported mainly from South American and Central American countries and require inspections for levels of pesticides, contaminants, and microbiological criteria.[20]
Preliminary health research
Preliminary research remains sparse and inconclusive.[21] In a 2015 systematic review, most of the studies did not show an effect of chia seed consumption on cardiovascular risk factors in humans.[22]
Drug interactions
No evidence to date indicates consuming chia seeds has adverse effects on, or interacts with, prescription drugs.[21]
In popular culture
Chia pet
Joe Pedott created a set of terracotta figurines called Chia Pet used to sprout chia. The first figurines were made in 1977, and they were marketed widely after 1982. During the 1980s in the United States, the first substantial wave of chia seed sales was tied to chia pets, clay figures that serve as the base for a sticky paste of chia seeds. After the figures are watered, the seeds sprout into a form suggesting a fur covering.
About 500,000 Chia Pets were sold in the U.S. in 2007 as novelties or house plants, to a total of 15 million as of 2019, with most sales occurring during the holiday season.
Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. They’re believed to be native to Central America (1Trusted Source).
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 (2Trusted Source).
Ancient civilizations viewed chia seeds as highly nutritious — a belief that’s backed by modern science. In fact, just 1 ounce (oz), which is 28 grams (g) or 2 tablespoons (tbsp) of chia seeds, contains (3Trusted Source):
- calories: 138
- protein: 4.7 g
- fat: 8.7 g
- alpha-linolenic acid (ALA): 5 g
- carbs: 11.9 g
- fiber: 9.8 g
- 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.
SummaryDespite 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 (1Trusted Source, 4Trusted Source).
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 (1Trusted Source).
For example, free radical damage contributes to aging and diseases like cancer (5Trusted Source, 6Trusted Source).
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 (1Trusted Source).
For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects (7Trusted Source, 8Trusted Source).
SummaryChia 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 oz (28 g) of chia seeds has close to 10 g of dietary fiber. That means they’re a whopping 35% fiber by weight (3Trusted Source, 9Trusted Source, 10Trusted Source).
Although research on this topic is mixed, some studies suggest that eating fiber may play a role in preventing overweight and obesity (11).
Additionally, the protein in chia seeds could help reduce appetite and food intake.
One study in 24 participants found that eating 0.33 oz (7 g) or 0.5 oz (14 g) 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 (12Trusted Source).
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 g of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers (13Trusted Source).
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 (14Trusted Source).
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.
SummaryChia 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 (15Trusted Source).
Consuming ALA, the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk (16Trusted Source).
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 (17, 18).
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 (19Trusted Source, 20Trusted Source).
Overall, chia seeds may benefit heart health, but more research is needed.
SummaryChia 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 (21Trusted Source, 22Trusted Source).
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 (23Trusted Source).
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 (24Trusted Source).
However, besides animal studies, a limited number of studies have explored this topic, specifically. Ultimately, more human research is needed.
SummaryChia 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 (25Trusted Source).
Promisingly, animal studies have found that chia seeds may improve insulin sensitivity. This might help stabilize blood sugar levels after meals (26, 1Trusted Source).
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 (27Trusted Source, 28Trusted Source).
Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.
SummaryAnimal 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.
SummaryChia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.
How many chia seeds should you eat a day?
A common serving size is one ounce (28 g or 2-3 tbsp) of chia seeds. Remember to drink plenty of water to reduce the risk of any digestive side effects.
What happens if I eat chia seeds every day?
Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content (14Trusted Source, 24Trusted Source). That said, eating too many can cause some side effects, so start with a small dose, like 1 oz (28 g) daily, and make sure to drink plenty of water.
Can eating chia seeds reduce belly fat?
Both animal and human studies show chia seeds may help reduce visceral (belly) fat in certain populations. However, larger, higher-quality studies are needed (14Trusted Source, 28Trusted Source, 29Trusted Source).
Is a spoonful of chia seeds a day good for you?
A tablespoon of chia seeds is about 0.5 oz or 14 g. This is a very small dose that isn’t likely to cause any side effects. That said, to see any benefits, you might want to consume a little more.
Chia seeds are not only rich in minerals, omega-3 fat, antioxidants, and fiber but also easy to prepare.
Studies suggest chia seeds 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.
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