chia seeds

Chia Seeds

Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint. They are an excellent source of omega-3 fatty acids and are rich in antioxidants, fiber, iron, and calcium. They are often considered a 'superfood' due to their high nutrient density.

Category

Plant-Based Supplement

Molecular Formula

N/A

Mechanism of Action

Chia seeds are a source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that can help maintain normal blood cholesterol levels. They also contain dietary fiber which aids in digestion, and antioxidants which can help fight free radicals in the body.

Evidence Grade

B

Other Names

• Salvia hispanica seeds

Primary Benefits

• High in Omega-3 fatty acids
• Rich in dietary fiber
• Source of antioxidants
• Supports heart health
• Aids in digestion

Recommended Dosage

Side Effects

• Bloating
• Stomach discomfort
• Allergic reactions

Precautions

• Should be consumed with plenty of water
• Not suitable for people with seed or nut allergies
• May lower blood pressure, caution should be taken by those on blood pressure medication

Interactions

• Blood pressure medications

Key References

• Coates, P. (2017). Encyclopedia of Dietary Supplements. CRC Press.
• Nieman, D. C., Gillitt, N., Jin, F., Henson, D. A., Kennerly, K., Shanely, R. A., Ore, B., Su, M., & Schwartz, S. (2012). Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. Journal of alternative and complementary medicine, 18(7), 700-708.