Chia Seeds
Salvia hispanica
Seeds rich in fibre, protein and omega-3 fats that form a gel in water. In trials they reduced waist size and blood pressure slightly, but not cholesterol or blood sugar.
Safety at a glance
- PregnancyNothing recorded
- BreastfeedingNothing recorded
- MedicinesNothing recorded
- Who should avoid itNothing recorded
- AllergiesNothing recorded
- ToxicityNothing recorded
Tap a box to read the safety notes below. “Nothing recorded” means our sources don't cover it, not that it's safe.
What is Chia Seeds?
- Plant family
- Lamiaceae, the mint family
- Parts used
- The seeds, often soaked into a gel
- Genus
- Salvia
- Species
- hispanica
Also called
Chia, Salvia hispanica
Traditionally used for
- Food
- Waist size and blood pressure (studied)
Traditionally described as
- High in fibre and omega-3 fats
How it's prepared
Common ways Chia Seeds is prepared or sold. This isn't advice on how to take it; see Safety below.
- Culinary Preparation
Chia seeds and chia products are eaten as a food, and their use has grown in recent years.[1]Study
What does the research say?
Traditional use
These are traditional uses, not proven treatments.
Chia seeds have traditionally been used as both food and medicine. They're rich in protein, omega-3 fats and fibre; when mixed with water, the fibre forms a gel.[2]Review or trial
Research in people
A 2024 review of 10 trials in people with overweight found chia seeds didn't change cholesterol, triglycerides, blood sugar or insulin. They did reduce waist size, blood pressure and a marker of inflammation (C-reactive protein), but didn't change body weight or BMI. The reviewers said chia should be part of a wider plan including a balanced diet and exercise.[2]Review or trial
Technical detail: waist circumference MD −2.82 cm; CRP MD −1.18 mg/L; LDL MD 0.63 mg/dL (p = 0.88); fasting glucose MD −0.03 mg/dL (p = 0.98).
Sources
- [1] Characterization of phenolic compounds in chia (Salvia hispanica L.) seeds, fiber flour and oil · DOI: 10.1016/j.foodchem.2017.04.002Peer-reviewed study
- [2] Effects of chia seed (Salvia hispanica L.) supplementation on cardiometabolic health in overweight subjects: a systematic review and meta-analysis of RCTs · DOI: 10.1186/s12986-024-00847-3Review or clinical trial
This information is educational and traditional in nature, and is not a substitute for professional medical advice. Unfamiliar word? See what these words mean.