Chia
OTHER NAME(S): Chia Fresca, Chia Grain, Chia Oil, Chia Seed, Chia Sprout, Germe de Chia, Graine de Chia, Graine de Salba, Huile de Chia, Pinole, S. Hispanica, Salba, Salba Grain, Salvia Hispanica L., Salvia hispanica, Chía
Overview
Chia (Salvia hispanica) is an herb that originated in Mexico and was cultivated by the Aztecs. It's grown for its seed, a source of omega-3 fatty acids.
In addition to omega-3 fatty acids such as alpha-linolenic acid (ALA), chia seeds contain a large amount of dietary fiber. Omega-3 fatty acids and dietary fiber might help reduce risk factors for heart disease.
People use chia seed for diabetes, athletic performance, high blood pressure, heart disease, itching, and many other conditions, but there is no good scientific evidence to support these uses.
Uses
Possibly Ineffective for
- High levels of cholesterol or other fats (lipids) in the blood (hyperlipidemia). Consuming chia by mouth doesn't seem to reduce lipid levels in people who are more likely to develop high levels of cholesterol or other fats. This includes people with diabetes, metabolic syndrome, fatty liver disease, or obesity.
- Obesity. Consuming chia seeds doesn't help reduce body weight in overweight or obese adults.
There is interest in using chia for a number of other purposes, but there isn't enough reliable information to say whether it might be helpful.
Side Effects
When taken by mouth: Chia is commonly consumed in foods. Chia is possibly safe when used as medicine for up to 6 months. Large doses might cause mild stomach discomfort in some people.
When applied to the skin: Chia is possibly safe when used for up to 8 weeks.
Precautions
When taken by mouth: Chia is commonly consumed in foods. Chia is possibly safe when used as medicine for up to 6 months. Large doses might cause mild stomach discomfort in some people.
When applied to the skin: Chia is possibly safe when used for up to 8 weeks.
Pregnancy and breast-feeding: There isn't enough reliable information to know if chia is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.
Prostate cancer: Chia contains large amounts of alpha-linolenic acid (ALA). There is some concern that large amounts of ALA might increase the chance of getting prostate cancer. But this doesn't seem to be a concern when ALA comes from plants, such as chia. Consuming chia in moderation does not seem to increase the risk of prostate cancer.
Interactions
We currently have no information for Chia overview.
Dosing
Chia seed or powder has most often been consumed by adults in doses of 25-40 grams by mouth daily for up to 6 months. Speak with a healthcare provider to find out what dose might be best for a specific condition.
References
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- Giovannucci E, Rimm EB, Colditz GA, et al. A prospective study of dietary fat and risk of prostate cancer. J Natl Cancer Inst 1993;85:1571-9.
- Laaksonen DE, Laukkanen JA, Niskanen L, et al. Serum linoleic and total polyunsaturated fatty acids in relation to prostate and other cancers: a population-based cohort study. Int J Cancer 2004;111:444-50..
- Finnegan YE, Minihane AM, Leigh-Firbank EC, et al. Plant- and marine-derived n-3 polyunsaturated fatty acids have differential effects on fasting and postprandial blood lipid concentrations and on the susceptibility of LDL to oxidative modification in moderately hyperlipidemic subjects. Am J Clin Nutr 2003;77:783-95.
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- Ayerza, R., Jr. and Coates, W. Effect of dietary alpha-linolenic fatty acid derived from chia when fed as ground seed, whole seed and oil on lipid content and fatty acid composition of rat plasma. Ann Nutr Metab 2007;51(1):27-34.
- Espada, C. E., Berra, M. A., Martinez, M. J., Eynard, A. R., and Pasqualini, M. E. Effect of Chia oil (Salvia Hispanica) rich in omega-3 fatty acids on the eicosanoid release, apoptosis and T-lymphocyte tumor infiltration in a murine mammary gland adenocarcinoma. Prostaglandins Leukot.Essent.Fatty Acids 2007;77(1):21-28.
- Brouwer IA, Geleijnse JM, Klaasen VM, Smit LA, Giltay EJ, de Goede J, Heijboer AC, Kromhout D, Katan MB. Effect of alpha linolenic acid supplementation on serum prostate specific antigen (PSA): results from the alpha omega trial. PLoS One. 2013 Dec 11;8(12):e81519.
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- Vuksan V, Choleva L, Jovanovski E, et al. Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study. Eur J Clin Nutr 2017;71(2):234-8.
- Vuksan V, Jenkins AL, Brissette C, et al. Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: a double-blind randomized controlled trial. Nutr Metab Cardiovasc Dis 2017;27(2):138-46.
- Medina-Urrutia A, Lopez-Uribe AR, El Hafidi M, et al. Chia (Salvia hispanica)-supplemented diet ameliorates non-alcoholic fatty liver disease and its metabolic abnormalities in humans. Lipids Health Dis. 2020 May 19;19(1):96.
- EFSA Panel on Nutrition, Novel Foods and Food Allergens (EFSA NDA Panel), Turck D, Castenmiller J, de Henauw S, et al. Safety of chia seeds (Salvia hispanica L.) as a novel food for extended uses pursuant to Regulation (EU) 2015/2283. EFSA J. 2019 Apr 17;17(4):e05657.
- EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Castenmiller J, et al. Safety of chia seeds (Salvia hispanica L.) powders, as novel foods, pursuant to Regulation (EU) 2015/2283. EFSA J. 2019 Jun 12;17(6):e05716.
- Silva LA, Verneque BJF, Mota APL, Duarte CK. Chia seed (Salvia hispanica L.) consumption and lipid profile: a systematic review and meta-analysis. Food Funct 2021;12(19):8835-8849.
- Alwosais EZM, Al-Ozairi E, Zafar TA, Alkandari S. Chia seed (Salvia hispanica L.) supplementation to the diet of adults with type 2 diabetes improved systolic blood pressure: a randomized controlled trial. Nutr Health 2021;27(2):181-189.
- de Paula Dias Moreira L, Enes BN, de São José VPB, et al. Chia (Salvia hispanica L.) Flour and Oil Ameliorate Metabolic Disorders in the Liver of Rats Fed a High-Fat and High Fructose Diet. Foods 2022;11(3):285.
- Medina-Urrita AX, Jorge-Galarza E, El Hafidi M, et al. Effect of dietary chia supplementation on glucose metabolism and adipose tissue function markers in non-alcoholic fatty liver disease subjects. Nutr Hosp 2022;39(6):1280-1288.
- Zbinden-Foncea H, Ramos-Navarro C, Hevia-Larraín V, et al. Neither Chia Flour nor Whey Protein Supplementation Further Improves Body Composition or Strength Gains after a Resistance Training Program in Young Subjects with a Habitual High Daily Protein Intake. Nutrients. 2023;15(6):1365.