Oh, the power of a little seed, in this case – the chia seed.  Yes, that black, dark brown and sometimes white nutrient powerhouse is little but as we would say in Jamaica – ‘Talawah’ (full of spirit and fight).

The chia seed (Salvia hispanica L.),  is said to have originated in Southern Mexico and Northern Guatemala and has been a major part of the human diet for more than Five Thousand (5,000) years (Ullah et al. 2016; https://encyclopedia.pub/). In fact, according to research,  it was part of the major crop of pre-Columbian societies, second only to beans (Armstrong, 2004; Ullah et al. 2016).  Chia seed is high in antioxidants due to the presence of compounds such as chlorogenic acid, caffeic acid and quercetin which research has posited can help with cardiovascular and heart health.

These compounds have also been purported to have anti-aging and anti-cancerous features (Ullah, et al. 2016).  Due to chia seed’s reported health benefits, the European Parliament and Council of Europe approved it as a novel food item in 2009 (Borneo et al. 2010).  So, let’s discuss this nutrient powerhouse in more detail. Let’s discuss!

The Discussion

The word ‘Chia’ reportedly originates from the Spanish word ‘Chian’ which means ‘oily’ or ‘oil seeds’ and belongs to the Labiatae family.  As such, the seeds are touted for their high omega-3, fiber and protein among other nutrients (Cahil, 2003). It is also characterized by its potential therapeutic effects which makes it a handy addition to the diet of health-conscious individuals who are desirous of pursuing a natural food regimen (Hentry, et. al. 1990).

The protein content in chia seeds ranges from 15-25% of the Daily Value (DV), Fat – 30-33%, Carbohydrates -41% and fiber – 18-30% (Ixtaina, et al. 2008)  It is also considered a good source of polyphenols, vitamins and minerals.  Research also shows that the seeds contain approximately 34% oils (Ting et al. 1990).  Chia seed is denoted as being generally safe and does not possess any potentially harmful effects on the human diet (Beltran-Oroz and Romero, 2003).  It is used in a wide variety of foods such as yoghurt, pasta, cereal bars and cake (Borneo, et. al, 2010; The Chia Company, 2009).

Due to its perpetuating fame, chia seed is now widely available in many parts of the world but its highest consumption and usage is in countries such as Chile, Mexico, Argentina, USA, Japan and Canada (Prathyusha, et al, 2019).   However, today, we can safely assume that chia seed is now in your neck of the woods as we explore five (5) great benefits of this superfood. The benefits that will be discussed in this article include its high fiber, protein and omega-3 fatty acid contents, its awesome antioxidant properties as well as it being an essential source of vitamins and minerals. 

Five (5) ‘must know’ Health Benefits of Chia Seeds:

• It is considered an Omega 3 Fatty acids powerhouse.
• It has a high protein content.
• It is fiber-rich.
• A great source of antioxidants.
• An essential source of micronutrients.

Chia Seed and Omega-3 fatty acids

One of the reasons chia seed is touted as a superfood is due to its excellent omega-3 fatty acid profile.  According to research, omega-3 fatty acid plays an important role in preventing clot formation and plaques in the arteries.  As such, omega-3 helps to prevent cardiovascular diseases (Reyes-Caudillo et al. 2008).   In addition, the fat found in chia seed is highly unsaturated and as such beneficial to heart health (Bhatty et al. 1993).  It contains 83% polyunsaturated fatty acids of which 18% is linoleic acid and 64% a-linoleic acid (ALA).  A-Linoleic acid (ALA) are omega-3 fatty acids that are found only in plants but have similar features to the omega-3 fatty acids that are found in fish oil, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (Blondeau, et al. 2015).

Importantly though, plant-based omega-3 such as A-Linoleic acid (ALA) must be converted into active forms of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to be useful to the body. As such, some researchers consider plant-based omega-3 inferior to those of animals (Hoffman-Roche, 1998).  Nonetheless, chia seed is also said to be one of the few medicinal plants whose oil is used in the preparation of omega-3 capsules as well as having the highest concentration of omega-3 fatty acids than flaxseed (Kulczyński, 2019).

The high omega-3 fatty acid concentration of chia seed has given it the status of being called a ‘powerhouse of omega-3 fatty acids. Further, the omega-3 fatty acid has the capability of blocking calcium and sodium channels, which would otherwise result in hypertension (Leaf and Kang, 1998).  On the other hand, diets that are high in saturated fats have reportedly been associated with high incidences of cardiovascular diseases, hypertension, obesity, diabetes as well as other ill-health-related conditions (Hansel et al. 2007).  You can read more on Omega-3 fatty acids here:

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Chia Seed and Protein

Protein is an essential macro-nutrient which is critical for the metabolic function of the body as well as general health and well-being.  Chia contains around 20% protein, which gives it a massive potential to combat situations such as Protein-energy malnutrition (PEM) (Ullah et al. 2016).  PEM is a common childhood condition that is primarily caused by deficiencies in energy, protein and micronutrients (sciencedirect.com). This condition is usually manifested in low body weight when compared to healthy peers, stunting as well as kwashiorkor (a disease caused by severe protein malnutrition) (Sciencedirect.com; Benjamin and Lappin, 2023).

The protein content found in chia seeds is reportedly higher than that of some traditional crops such as barley, oats, rice and wheat (Weber et al. 1991).  It also has a good amino acid profile which includes all nine (9) essential amino acids, the ones that the body requires daily (Sandoval-Oliveros and Paredes-Lopez, 2013).  

However, the protein content of chia seeds is largely dependent on where the seeds are grown.  As such, research denotes that the content will usually range from 18.8% to 21.5% (Ting et al. 1990).  Notwithstanding, in a study about the medicinal properties of chia seed, it was found that chia seed exhibited 20% protein, 25% fiber and 34% oil (Ullah et al. 2016).  In addition, chia seed is gluten-free which makes it an excellent choice for persons who are unable to digest certain protein-rich foods and/or are gluten-intolerant (Ullah, et al. 2016).

The consumption of chia seed is also a great addition for persons who are on a weight loss journey.  Studies have shown that an intake of 25% protein of total energy resulted in significant fat loss, especially due to the loss of fats in the body (Skov et al. 1999).  Research also shows that a diet high in protein may also help to maintain body weight (Lejeune et al. 2005).  You can read more on protein in this article:

• Understanding ‘Micro’ and ‘Macro’ Nutrients – “Getting to the nut of the matter.”

Chia Seeds and Fiber

High fiber-rich foods are important to the human diet due to their potential health benefits.  Research has shown that fiber can decrease the risk of coronary heart disease, and reduce the risk of diabetes mellitus type 2, as well as some types of cancers (Reyes-Caudillo et al. 2008).  Fiber also increases stool volume and prevents diverticulosis (Ullah et al. 2016).  Diverticulosis is a condition that arises when the diverticula becomes inflamed or infected.  Diverticula are small, bulging pouches that can form in the lining of the digestive system.  While diverticula may not cause any problems, if they become inflamed or infected may lead to abdominal pain, fever and even noticeable changes in one’s bowel habits (mayoclinic.com; clevelandclinic.org).

Chia seed is highly regarded as a fiber-rich food as it contains approximately 87% insoluble fiber (Zimmerman, 2010).  Insoluble fiber is a substance that adds bulk to stool and helps the food pass more quickly through the stomach and the intestines (medlineplus.gov.).  Insoluble fiber is found mostly in foods such as whole grains, wheat bran and vegetables. 

Chia seed also contains 13% soluble fiber which is said to be responsible for the plump and gelatinous mucilage capsule that is formed around the seeds when they are soaked in water (Reyes-Caudillo et al. 2008).  However, the mucilage that chia seed forms does not contain pectin, despite the gel-like appearance when soaked in water.  However, it does contain polysaccharide chains of neutral sugars (Reyes-Caudillo et al. 2008).  Further, the insoluble fiber found in chia seed is greater than that found in quinoa, flaxseed and even amaranth (Mohd et al. 2012). 

Dietary fiber is also associated with the increase of post-meal satiety and as such, decreases hunger.  Therefore, with fiber-rich foods, you are kept feeling full (satiated) for longer periods which of course, can be effective for those on weight loss or weight management journeys.  Further, according to the American Dietetic Association, dietary fiber has demonstrable benefits for health maintenance and disease prevention (USDA, 2000).

Chia Seed and  Antioxidants

Chia seeds reportedly have many antioxidant compounds such as chlorogenic acid, quercetin, a high amount of caffeic acid as well as traces of flavonols (Taga et al. 1984).  Antioxidants are capable of reducing inflammation and carcinogenic processes in the body (Aggarwal and Shishodia, 2006; Ellulu, 2017; Rahman et al. 2006).  Further, according to Jeong, et al. (2004), diets that are high in antioxidants can help in the reduction of free radicals in the body.  Unrestricted free radicals in the human body can lead to oxidative damage of bodily organs thus causing oxidative stress as well as certain types of cancers (Kris-etherton et al. 2002).  Therefore, Chia seeds can serve as a potentially great source of antioxidants.  Antioxidants can also help to improve one’s health as well as preserve the lipid system in foods (Uribe et al. 2011). 

The power of antioxidants was proven in a study conducted by Tepe et al (2006).  The study found that the antioxidant levels in chia seeds were even greater than that found in Moringa Oleifera.  As such, Chia seed has earned praise as being a great source of antioxidants.

Chia Seeds and micro-nutrients

Micro-nutrients are our vitamins and minerals which are available via our diet as well as by supplementation.  Further, ‘micro’ equates to small, as such, our bodies only require micro-nutrients in small amounts while macro-nutrients are usually required in larger amounts.

The vitamins that are found in Chia seed are mainly vitamin E and B-Complex such as riboflavin (B2), niacin (B3), and thiamin (B1) among others (USDA, 2015).  Chia seed is also very rich in minerals which include calcium, magnesium, phosphorus, potassium, sodium, zinc, iron and copper.  An observational study found that magnesium plays a protective role against type 2 diabetes (Dong et al. 2011).  As such, the dietary requirement for magnesium can easily be attained through the consumption of chia seeds (Dong et al. 2011).  Magnesium is essential for the proper functioning of the nerves, muscles and bones.  It is also crucial in maintaining one’s blood sugar levels (Al, et al. 2018).

Further, research shows that chia seeds contain six (6) times more calcium, eleven (11) times more phosphorus and four (4) times more potassium than 100 millilitres (ml) of milk (Munoz, et. al, 2012).  The iron content in chia seeds was also reportedly higher than those of most other seeds and even six (6) times more than the iron found in spinach (Beltran-Orozco and Romero, 2003).  Importantly, mineral deficiency has proven to decrease enzyme activity in the human body which could result in functional disorders and immune system irregularities which can lead to depression (Kon, et al. 2013).  Therefore, chia seeds are a great addition to the diet as it is capable of providing adequate amounts of these minerals.

Are there any known risks in consuming Chia Seeds?

No known risks or adverse effect has been reported as it relates to the consumption of chia seeds.  Further, research has not shown any known interactions with drugs, foods, herbs or supplements (Natural Medicines Comprehensive Databases, Professional version – 2015).  Nonetheless, research has shown that a-linoleic acid (ALA) may elevate plasma triglycerides or worsen hypertriglyceridemia (Finnegan et al, 2003).  On the other hand, in a study conducted by Vuksan, et al. (2007) triglyceride levels increased, but not significantly with a daily intake of 7g of ALA from 37g or (less than 1/3 cup) of Salba brand chia (an heirloom form of the chia seed). 

Therefore, it is best not to consume large quantities of chia seeds and other a-linoleic acids (ALA) rich foods such as flaxseeds (Brouwer, et al. 2004).  Importantly, always consult your healthcare professional if you decide to start a supplementation regimen with chia seed, especially if you are suffering from known medical conditions.

How to incorporate chia seed into your diet?

Chia seeds can be consumed soaked or dried.  Soaked chia seeds can be added to smoothies, yoghurt, oatmeal, cereal, fruit salad and even tomato sauces.  You can even make yourself a delicious chia pudding by soaking the chia seeds in your preferred kind of milk with a little honey or maple syrup.  The dry seeds can also be added directly to your favourite salads and beverages as well as used as a substitute for eggs for non-egg lovers.

Illustrative Summary

Here is a summary of the nutritional content of Chia Seeds along with their benefits to the human body.

                  Chia Seed Nutritional Profile and Benefits

Let’s Sum It Up!

Chia seed is one of those foods that looks simple, yet has an astounding nutritional profile.  It is considered a superfood by many due to its nutritional content, especially due to its size.  Some of the nutritional properties of chia seed include its high omega-3 fatty acid content, which can help with heart and cardiovascular health, and protein which helps in the structural integrity of the body.  Its protein content also makes it ideal for persons who are on a weight loss or weight management journey.

Chia seed is also high in fiber, even more so than some other touted fiber-rich foods such as wheat and barley.  In addition, it is considered an antioxidant treat, thus helping the body to neutralize free radicals that could otherwise lead to the formation of diseases such as cancers.  Finally, chia seed has an awesome profile of vitamins and minerals including vitamin E and B-vitamins such as riboflavin and thiamine. Its mineral content includes magnesium, calcium, phosphorus and iron.

However, while no known risk has been associated with the consumption of chia seeds, especially up to 50g per day, research has shown that consumption of higher quantities may increase plasma triglyceride due to its high a-linoleic acid (ALA) levels. This is of particular importance for men who have been diagnosed with or are at risk of prostate cancer.  Therefore, it is best to consult your healthcare professional if you are planning to supplement with this food.  Also, remember that moderation is the key to all things.

With all that has been said, one still cannot refute the power of this little seed and its boasted BIG claims.   So, see you in the Chia Seed Isle. You can also read more on another little powerful food here:

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Love Chia Seeds? Well, you can grab a copy of the ‘Chia Seed’ Notebook here.

• Beyond  Notebook – Chia Seed

                                                                                                                       (Post updated: December 2023).