Chia seeds
Also known as: Chia Seeds, Mexican Chia, Salba, Salvia Hispanica
Overview
Chia seeds are seeds from the plant Salvia hispanica that are ground and used for supplemental purposes to supply dietary fiber and fatty acids. The fiber component is mostly insoluble and absorbs a large amount of water while the fatty acid component tends to be mostly omega-3 fatty acids and some omega-6 fatty acids. There are some phenolics in chia as well, with Myricetin being the most plentiful one. Currently, chia supplementation is only really supported for the fiber aspect and even this is not overly well supported. Dietary inclusion of chia has mixed evidence for some health parameters and null evidence for other parameters and currently no human evidence for weight loss. A reduction in appetite has been noted once but this does not appear to reduce weight over longer trials where diet is not controlled.
Benefits
Chia seeds function primarily through their high fiber content, which can absorb water and expand in the stomach, potentially leading to a feeling of fullness. This may help with appetite control. The omega-3 fatty acids present in chia seeds may also contribute to various health benefits, including anti-inflammatory effects and improvements in heart health.
How it works
Chia seeds are claimed to provide several health benefits, including improved gut health due to their high fiber content, potential reductions in blood glucose levels, and improvements in cardiovascular health markers. They may also help with appetite control, although evidence for weight loss is lacking.
Side effects
25g of chia tends to be used once daily with a meal for the purposes of general health and intestinal motility. There is no evidence to suggest if this is the optimal dose.
Dosage
Chia seeds are generally considered safe for most people when consumed in moderation. However, excessive intake may lead to gastrointestinal issues such as bloating, gas, or diarrhea. Individuals with allergies to chia seeds or related plants should avoid them.
FAQs
What are the health benefits of chia seeds?
Chia seeds are claimed to provide several health benefits, including improved gut health, potential reductions in blood glucose levels, and improvements in cardiovascular health markers.
How should chia seeds be consumed?
Chia seeds can be consumed by adding them to meals, smoothies, or drinks. It is recommended to soak them in water or other liquids before consumption to enhance their digestibility.
Are there any side effects of chia seeds?
Chia seeds are generally safe for most people, but excessive intake may lead to gastrointestinal issues such as bloating, gas, or diarrhea.
What is the recommended dosage for chia seeds?
The typical dosage is 25g of chia seeds once daily with a meal.
Recommended Articles
Top Ingredients for Healthy Weight Management
Dietary fiber, protein, omega-3 fatty acids, and water are crucial for managing a healthy weight.
Bone Health Supplements for Plant-Based Postmenopausal Women
Optimal bone health for postmenopausal individuals on plant-based diets involves calcium, vitamin D, magnesium, and vitamin K2 supplementation.
Maintain Muscle Mass with Age: Key Ingredients
Adequate protein, Vitamin D, Omega-3, and the Mediterranean diet are vital for maintaining muscle mass in the elderly.
Best Eye Health Ingredients: Vision Supplements Guide
Vitamins C and E, lutein, zeaxanthin, zinc, and omega-3s are crucial for reducing the risk of eye diseases like macular degeneration.