Contents:
Common Names | Parts Usually Used | Plant(s) & Culture | Where Found | Medicinal Properties | Biochemical Information
Legends, Myths and Stories | Uses | Formulas or Dosages | Nutrient Content | How Sold | Warning | Resource Links
Scientific Names
- Salvia hispanica L.
- Salvia chia
- Salvia hispanica var. chionocalyx
Common Names
- Chia
- Chia seeds
- Spanish sage
- Salba
- Black chia
- Mexican chia
- Chian
Parts Usually Used
The seeds are the primary part used medicinally and nutritionally. The seeds are small, oval-shaped, measuring about 2 mm in length, and can range in color from white to gray and black.
Back to Top
Description of Plant(s) and Culture
Chia is an annual herbaceous plant belonging to the Lamiaceae (mint) family that can grow up to 1 meter in height. The leaves are elongated and serrated, arranged opposite to each other on the stem, measuring 3-5 cm wide and 4-8 cm long. The flowers are small (3-4 mm), hermaphroditic, white or purple in color, and arranged in whorls on the stem with the characteristic structure of the mint family.
The plant is sensitive to daylight and produces small seeds that are ready for harvest when the plant reaches maturity. Under suitable agroclimatic conditions, productivity can reach about 600 kg of seeds per acre.
Back to Top
Where Found
Chia is native to Central America, specifically the southwestern areas of Mexico and Guatemala. The natural sites of occurrence include Belize, Guatemala, Honduras, Mexico, Nicaragua, and Panama, typically found in mountainous areas on sandy loam or clay loam soils with good drainage.
Currently, chia is widely cultivated in tropical and subtropical climates including South America (Argentina, Bolivia, Brazil, Ecuador, Colombia, Paraguay, and Peru), Central America (Guatemala, Honduras, Nicaragua, and Panama), North America (Mexico, USA), and Australia. Mexico remains the largest producer and exporter of chia seeds globally.
Back to Top
Medicinal Properties
Chia seeds possess numerous medicinal properties that have been scientifically documented, including anti-inflammatory, antioxidant, cardioprotective, hypotensive, antidiabetic, hypolipemic, neuroprotective, hepatoprotective, and immunostimulatory effects.
The seeds demonstrate significant antioxidant activity due to their high content of polyphenolic compounds, including caffeic acid, chlorogenic acid, quercetin, rosmarinic acid, and myricetin. These compounds help combat free radicals and may reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Studies have shown that chia seeds may help reduce blood pressure, lower cholesterol levels, improve blood sugar control, support digestive health, aid in weight management, and protect against inflammation. The omega-3 fatty acids in chia seeds contribute to brain function, heart health, and reduction of inflammation throughout the body.
Back to Top
Biochemical Information
Chia seeds contain several important bioactive compounds. The dominant essential fatty acids are α-linolenic acid (ALA), an omega-3 fatty acid accounting for about 60% of the fatty acid content, and linoleic acid (LA), an omega-6 fatty acid accounting for about 20%. The favorable omega-6 to omega-3 ratio of approximately 0.3-0.35 provides significant health benefits.
The seeds contain all nine essential amino acids, making them a complete protein source. Key polyphenolic compounds include rosmarinic acid (65.4-92.7 mg/100g), caffeic acid, chlorogenic acid, quercetin, and kaempferol. The seeds also contain significant amounts of tocopherols (vitamin E compounds) that contribute to their antioxidant properties.
Back to Top
Legends, Myths and Stories
Chia seeds have a rich history dating back over 5,000 years, serving as a staple food for ancient Mesoamerican cultures including the Aztecs and Mayans. Historical records indicate that chia was the second main crop after beans in pre-Columbian societies.
In Aztec communities, chia was used not only for food but also for cosmetics and religious rituals. The word “chia” comes from the Spanish word “chian,” which means oily, reflecting the seeds’ high oil content. Ancient warriors and messengers would carry chia seeds on long journeys for sustained energy, earning them the reputation as a superfood of antiquity.
Back to Top
Uses
Chia seeds are widely used in the modern food industry as a nutritional supplement and functional food ingredient. They can be consumed whole, ground, or processed into oil and are commonly added to smoothies, yogurt, oatmeal, baked goods, and beverages.
In traditional and modern medicine, chia seeds are used for various health purposes including:
- Supporting cardiovascular health and reducing blood pressure
- Managing blood sugar levels and supporting diabetes management
- Promoting digestive health and relieving constipation
- Supporting weight management through increased satiety
- Providing anti-inflammatory benefits
- Supporting skin health when applied topically as oil
- Enhancing athletic performance and endurance
- Supporting brain and cognitive function
Formulas or Dosages
For general health benefits: 1-2 tablespoons (15-30g) of chia seeds daily, which can be soaked in water or other liquids for 10-15 minutes before consumption.
For digestive health: Start with 1 tablespoon daily and gradually increase to 2 tablespoons as tolerance builds, always with adequate water intake.
For blood sugar management: 25-40g of chia seeds daily, preferably consumed with meals to help reduce postprandial glucose spikes.
For cardiovascular support: 37g daily has been used in clinical studies for reducing cardiovascular risk factors.
Back to Top
Nutrient Content
According to nutritional analyses, one ounce (28.35 grams) of chia seeds contains:
- 138 calories
- 4.7 grams of protein
- 8.7 grams of fat (including 5g omega-3 fatty acids)
- 11.9 grams of carbohydrates
- 9.8 grams of dietary fiber (35% daily value)
- 631 mg calcium (48% daily value)
- 335 mg magnesium (80% daily value)
- 860 mg phosphorus (69% daily value)
- 407 mg potassium
- 7.72 mg iron (43% daily value)
- 4.58 mg zinc (42% daily value)
- 0.62 mg thiamine (B1)
- 8.83 mg niacin (B3)
How Sold
Chia seeds are available commercially in various forms including whole seeds (black, white, or mixed), ground chia flour, chia oil capsules, and chia-based food products. They can be found in health food stores, supermarkets, and online retailers. Some products include organic and non-GMO certified options.
Back to Top
Warning
Chia seeds may cause digestive issues including bloating, gas, and constipation if consumed in large quantities or without adequate water intake. It’s important to drink plenty of water when consuming chia seeds, especially if they haven’t been pre-soaked.
Due to their blood-thinning properties, people taking anticoagulant medications should consult healthcare providers before regular consumption. Chia seeds may also interact with blood pressure medications due to their hypotensive effects.
Dry chia seeds can pose a choking hazard, particularly for young children, as they expand when mixed with liquid. Always soak chia seeds before giving them to children, and avoid giving large quantities at once.
Individuals with swallowing difficulties should exercise caution, and anyone with known allergies to other seeds in the mint family should introduce chia seeds gradually and monitor for adverse reactions.
Back to Top
Resource Links
Harvard Health Publishing – Chia seed benefits: What you need to know
Healthline – Chia Seeds Nutrition Facts, Benefits, and Downsides
Mayo Clinic Health System – Chia seeds pack nutritional punch
WebMD – Health Benefits of Chia Seeds
ScienceDirect – Health-promoting approaches of the use of chia seeds
Cleveland Clinic – The Many Benefits of Chia Seeds
