Chia seeds
Chia seeds
Chia seeds are tiny black seeds from the plant Salvia hispanica. These are one of the most nutritious foods and are known as "Functional Food'. Chia seeds are loaded with fiber, protein and omega-3 fatty acids. Some of the important properties of Chia seeds are antioxidant, anti-inflammatory, antidiabetic and lipid lowering. It helps to manage weight, lowers cholesterol, high blood pressure level and reduces the risk of heart disease. When Chia seeds are soaked in water it swells and become gel-like globules[1][3][4].
What are the synonyms of Chia seeds?
Salvia hispanica, Chia Beej
What is the source of Chia seeds?
Plant Based
Benefits of Chia seeds
Modern Science View
Chia seeds may be beneficial in weight loss. Chia seeds contain omega 3-fatty acids, alpha-linoleic acid and fiber. These components may play a vital role in weight loss as well as reduce waist circumference[2][5][6].
Ayurvedic View
Chia seeds are useful in managing weight. Chia seeds gives a feeling of satiety and reduces craving. This is because it takes time to digest due to its Guru (heavy) nature.
Tips:
1. Add some Chia seeds to a bowl of oats with milk or coconut milk.
2. Take it in your breakfast to manage weight.
Tips:
1. Add some Chia seeds to a bowl of oats with milk or coconut milk.
2. Take it in your breakfast to manage weight.
Modern Science View
Chia seeds may be useful in managing diabetes. The presence of high amount of fibre in Chia seeds slows down digestion and the release of sugar in blood. This helps in regulating blood sugar level[2][5][7].
Modern Science View
Chia seeds and Chia seed flour may be useful in managing high blood pressure. Chia seed flour reduces the level of nitrites in the blood. Chia seeds also contain components that function as angiotensin I-converting enzyme (ACE-I) inhibitors. It may thus be useful in regulating blood pressure in hypertensive patients[2][8][9].
Modern Science View
Chia seeds may be useful in managing heart disease and stroke. Chia seeds contain omega 3 fatty acids and alpha-linoleic acid. These components help maintain a regular heart rhythm and inhibit platelet aggregation thus preventing the risk of heart failure and stroke[2][7][10].
How effective is Chia seeds?
Likely effective
Obesity
Insufficient evidence
Diabetes, Hypertension (high blood pressure), Stroke
Precautions when using Chia seeds
Advice from Experts
Modern Science View
1. Consult your doctor before taking Chia seeds for a longer period[2].
2. Consult your doctor while taking Chia seeds if you have prostate cancer[2].
2. Consult your doctor while taking Chia seeds if you have prostate cancer[2].
Breastfeeding
Modern Science View
Not enough scientific evidence is available on the use of Chia seeds during pregnancy. So, it is advisable to consult your doctor while taking Chia seeds during breastfeeding[2].
Pregnancy
Modern Science View
Not enough scientific evidence is available on the use of Chia seeds during pregnancy. So, it is advisable to consult your doctor while taking Chia seeds during pregnancy[2].
FAQs about Chia seeds precautions
Recommended Dosage of Chia seeds
- Chia seeds Seeds - 2-3 teaspoons or as per your requirement.
- Chia seeds Oil - ½- 1 teaspoon in a day.
How to use Chia seeds
1. Chia seeds in water
a. Take 2-3 teaspoon of Chia seeds.
b. Add it to 1 glass of lukewarm water with continuous stirring.
c. Let it sit for 15-20 minutes.
d. Drink this Chia seeds water preferably before having food.
2. Chia seeds in salad or smoothie
a. Select any salad or smoothie as per your liking.
b. Sprinkle ½-1 teaspoon of Chia seeds on it and have it.
3. Chia seeds oil capsule
a. Take 1-2 Chia seeds Oil capsules.
b. Swallow it with lukewarm water.
c. Take it twice a day.
4. Chia seeds oil
a. Take ½-1 teaspoon Chia seeds oil.
b. Take it preferably in the morning before meals.
a. Take 2-3 teaspoon of Chia seeds.
b. Add it to 1 glass of lukewarm water with continuous stirring.
c. Let it sit for 15-20 minutes.
d. Drink this Chia seeds water preferably before having food.
2. Chia seeds in salad or smoothie
a. Select any salad or smoothie as per your liking.
b. Sprinkle ½-1 teaspoon of Chia seeds on it and have it.
3. Chia seeds oil capsule
a. Take 1-2 Chia seeds Oil capsules.
b. Swallow it with lukewarm water.
c. Take it twice a day.
4. Chia seeds oil
a. Take ½-1 teaspoon Chia seeds oil.
b. Take it preferably in the morning before meals.
Benefits of Chia seeds
Modern Science View
Chia seed oil may be useful in managing itching. It provides enough hydration to prevent itching associated with dryness. It also manages scars and lesions caused due to itching[2][7][12].
Ayurvedic View
Chia seed oil helps to reduce itching and remove excessive dryness. This is because excessive itching or dryness is due to an imbalance of Vata. Chia seeds have the property of Snigdha (oily) which helps to balance Vata and reduce itching associated with dryness.
Tips:
1. Take 1/2-1 teaspoon Chia seed oil.
2. Add coconut oil to it.
3. Gently apply to the affected area.
4. Leave it the whole day to control itching.
Tips:
1. Take 1/2-1 teaspoon Chia seed oil.
2. Add coconut oil to it.
3. Gently apply to the affected area.
4. Leave it the whole day to control itching.
How effective is Chia seeds?
Insufficient evidence
Itching
Precautions when using Chia seeds
Advice from Experts
Modern Science View
Consult your doctor before using Chia seeds for longer period[2].
Recommended Dosage of Chia seeds
- Chia seeds Powder - 1-2 teaspoon or as per your requirement.
- Chia seeds Oil - 1-2 teaspoon or as per your requirement.
How to use Chia seeds
1. Chia seeds hair mask
a. Take 1-2 teaspoon of Chia seeds in a bowl.
b. Soak them in 1 cup lukewarm water for 10-15 minutes until it starts to swell.
c. Strain the solution. You should get a gel-like consistency.
d. Now add coconut oil, apple cider vinegar and honey to it.
e. Combine all the ingredients well.
f. Use this on your hair and roots after shampooing of hair.
g. Rinse and enjoy your silky soft hair.
h. Store leftovers in small glass container and your whenever your feel like.
2. Chia seed Oil
a. Take ½ -1 teaspoon chia seed oil
b. Add sesame oil to it.
c. Gently massage on the affected area.
d. Use this remedy once a day to get rid of joint pain and inflammation.
3. Chia seeds powder face mask
a. Take 1- 2 teaspoons of Chia seeds powder
b. Add coconut oil and lemon juice to it.
c. Make a paste and apply on the face for 5-7 minutes.
d. Wash thoroughly with tap water.
e. Use this remedy 2-3 times a week to get rid of skin infections and blemishes.
a. Take 1-2 teaspoon of Chia seeds in a bowl.
b. Soak them in 1 cup lukewarm water for 10-15 minutes until it starts to swell.
c. Strain the solution. You should get a gel-like consistency.
d. Now add coconut oil, apple cider vinegar and honey to it.
e. Combine all the ingredients well.
f. Use this on your hair and roots after shampooing of hair.
g. Rinse and enjoy your silky soft hair.
h. Store leftovers in small glass container and your whenever your feel like.
2. Chia seed Oil
a. Take ½ -1 teaspoon chia seed oil
b. Add sesame oil to it.
c. Gently massage on the affected area.
d. Use this remedy once a day to get rid of joint pain and inflammation.
3. Chia seeds powder face mask
a. Take 1- 2 teaspoons of Chia seeds powder
b. Add coconut oil and lemon juice to it.
c. Make a paste and apply on the face for 5-7 minutes.
d. Wash thoroughly with tap water.
e. Use this remedy 2-3 times a week to get rid of skin infections and blemishes.
Frequently asked questions
Modern Science View
Chia seeds are high in fibre content. As a result, it may cause certain digestive problems. Thus it is advised not to take more than 3-4 teaspoons of Chia seeds in a day.
Modern Science View
1. Add it to juices and smoothies.
2. Sprinkle it over the salads.
3. Mix them with yoghurt or oatmeal.
2. Sprinkle it over the salads.
3. Mix them with yoghurt or oatmeal.
Modern Science View
Chia seeds need to be soaked to make it easily digestible and absorbed. This is because Chia seeds contains very high amount of fibres which may lead to some digestive problems.
Ayurvedic View
Chia seeds need to be soaked before eating. This is because soaking makes it Laghu (light to digest) and digestible as well as easily absorbed.
Ayurvedic View
Chia seeds help to control food craving in diabetic patients which helps to maintain normal blood sugar level. This is because Chia seeds take time to digest due to its Guru (heavy) nature. As a result of which, it delays the absorption of other foods and produces a feeling of fullness.
Ayurvedic View
If Chia seeds are taken without enough water, it can cause constipation. This is because it absorbs water from the intestine and makes a sticky substance. This substance sticks to the wall of the intestine and causes a delay in the bowel movement. So it is advisable to drink plenty of water along with Chia seeds to avoid constipation.
Modern Science View
Yes, Chia seeds have laxative property which may be useful in making you poop[7][11]. But it is advisable not to consume Chia seeds in excess.
Ayurvedic View
No, in fact Chia seed oil helps to control hair fall when applied on the scalp. It nourishes split-ends and scalp due to its Snigdha (oily) and Ropan (healing) properties.
References
- RASHED AR, GAZEM AK, CHANDRASHEKARIAH SA. PHARMACOLOGICAL PROPERTIES OF SALVIA HISPANICA (Chia) SEEDS: A REVIEW.Journal of Critical Reviews.2016.3(3): 63-67.
- WebMD.Chia: Uses, Side effects, Doses, Interactions [Internet].Atlanta [last updated in 2016].
- Chicco AG, D'Alessandro ME, Hein GJ, et al.Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats.Br J Nutr. 2009;101(1):41-50.
- Toscano LT, da Silva CS, Toscano LT, et al.Chia flour supplementation reduces blood pressure in hypertensive subjects.Plant Foods Hum Nutr. 2014;69(4):392-8.
Disclaimer
The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.