Chia Seeds Benefits, Uses and Side Effects

Most people confuse chia seeds with sabja seeds. But sabja seeds and chia seeds are entirely different from each other.

• Chia seeds are obtained from the chia plant but sabja seeds are obtained from a variety of basil.
• While chia is a native of America, basil is an Indian plant.
• Chia Seeds are mostly grey to brown coloured with black and white spots, while sabja seeds are usually black.
• Chia seeds are a bit bigger in size as compared to sabja seeds.
• Chia seeds are oval in shape but sabja seeds have a teardrop shape.

Chia seeds are considered to be a rich source of alpha-linolenic acid which is an Omega-3 fatty acid with its source in plants. Nearly half the contents of dried chia seeds are carbohydrates. Besides, they also contain proteins, a wide range of antioxidants, fats, and dietary fibre. The seeds are found to have higher quantities of calcium, potassium, and magnesium than milk. In fact, the European Union has accepted chia as the novel food and the European Parliament has declared chia seeds to be a functional food.  Both these titles have made chia seeds very popular in developed countries like Japan, Canada, New Zealand, and Australia.

According to the USDA Nutrient Database, chia seed contains the following value:

The craze for a healthy lifestyle has increased a lot in recent years. Right from following different exercises to exploring various diet regimes, people are open to exploring any new option. In such times, artificial supplements are a lot in demand. However, as the adverse effects of these are highlighted, nutritionists are quickly moving towards natural supplements. Chia seeds are considered to be one of the most nutritious seeds in the world and they are also very helpful in maintaining the various body functions. Hence, chia seeds are often referred to as superfood or functional food.

The seeds are rich in alpha-linolenic acid and Omega-3 fatty acids, which are very beneficial for heart health. The dietary fibre, superior quality proteins, antioxidants, minerals and vitamins in chia seeds also help combat digestive disorders, mental disorders, diabetes. It is also considered to be anti-inflammatory, anti-anxiety, and anti-blood clotting agent. From the studies conducted on chia seeds, it is evident that a healthy lifestyle behaviour along with varied plant-rich diet including chia seeds benefits human health.

• Alleviates constipation: Chia seeds are an excellent source of dietary fibre, which is known to relieve constipation by providing bulk to stools and regulating bowel movements.
• Anti-diabetic: Clinical studies demonstrate that chia seeds prevent postprandial (post-meal) spike in blood glucose levels of diabetic individuals. Being easily available and devoid of side effects, it could be an excellent choice of snack for diabetics.
• Anti-inflammatory: Research evidence indicates that chia seeds have some active compounds which reduce swelling and redness in case of inflammatory conditions such as arthritis and bronchitis. Thus providing symptomatic relief to affected individuals.
• Promotes weight loss: Studies suggest that consuming chia seeds with yoghurt as a mid-morning snack, reduces unnecessary snacking and keeps one full for longer. Further, it keeps the total calorie count low, thus promoting weight loss.
• Benefits for skin: Chia seeds and chia seed oil have a soothing and hydrating effect on the skin. It is suggested to reduce itching and scratching and is also found to be effective in relieving eczema symptoms.
• Benefits for nursing mothers: It has been evidenced that chia seed consumption increases the levels of DHA, a type of fatty acid known for its beneficial effects on brain. Not only does it improve brain function in lactating mothers but also it promotes proper brain development in newborns.

Chia Seeds were extensively used in foods, medicines, cosmetics, etc. by Aztec and Mayan people. Prehistoric societies from Columbia considered it as the second most important product after maize. Whole seeds, grounded seeds and the oil extracted from them were all used for different purposes like in food, medicines, cosmetics and also for religious rituals.

Present day applications of chia seeds include their usage in smoothies, breakfast cereals, energy bars, granola bars, yogurt, and bread. They can also be added to different juices and milk. Chia gel can be used in cake recipes to replace the equivalent of a quarter quantity of eggs or oil. Chia Seeds if consumed whole (with outer covering) are extracted undigested. So, if you want to enjoy the health benefits of chia seeds, it is advisable to grind them before consumption.

Though the animal and human studies have shown immense uses of chia seeds, the number of studies are scanty. Hence, an adequate research is required to further study the probable side effects of consumption of the seeds in large amounts. However, by correlating different studies, few side effects are be listed below.

1. Chia seeds can have adverse effects on digestive functions

 Chia Seeds are a rich source of dietary fibre. While this helps constipation patients, over-consumption of fibre can cause digestive issues such as bloating, gas, constipation, vomiting, etc. So, it is better to drink enough water to digest your daily fiber intake.

2. Chia seeds can result in choking

Chia seeds absorb up to 10-12 times their size of water. Hence, consumption of water immediately after eating whole chia seeds can be risky. In a case study, a 39-year-old man was found to suffer from esophageal obstruction (choking), on drinking water after consumption of chia seeds. It is thus advised to soak chia seeds before serving them especially to children or avoid drinking water immediately after eating seeds.

3. Higher consumption of chia seeds can increase the risk of cancer

One of the main components of chia seeds is Omega-3 fatty acids. In a study, it was found that people with high omega-3 acid content in blood were more at a risk of prostate cancer. However, the studies are conflicting and much more research is still needed in this field.

4. Chia seeds may cause allergies

Like all other food items, some people might be allergic to chia seeds as well. The allergy can lead to symptoms like vomiting, itching, loose motions, difficulty in breathing, etc.

5. Chia seeds may react with some medicines

Chia seeds are known to significantly decrease blood pressure and blood sugar. Hence it is advised not to consume these seeds with diabetes and blood pressure medicine.

Chia seeds were classified as one of the most nutrients foods and termed as superfoods or functional foods. They have extensive health benefits due to the presence of nutrients like alpha-linolenic acids, proteins, antioxidants, minerals, and vitamins. The flexibility of usage as whole seeds, grounded or as oil makes it an ideal food option. It is used in bakery products, as sprinklers in salads or can be consumed as pudding. However, excessive consumption of chia seeds can lead to several side effects. Also, the research on chia seeds are scanty and at times inconclusive. Hence, extensive research on chia seeds as natural supplements is required before an extensive promotion of the food can be done.