THE SIGNIFICANT HEALTH BENEFITS ASSOCIATED WITH CHIA SEED CONSUMPTION

NEW SCIENTIFIC REVIEW

A new review recently published in the Chilean Nutrition Journal reports a beneficial effect between the consumption of chia and its nutritional contribution—related to its content of polyunsaturated fatty acids, proteins, fiber, and antioxidants—with the prevention and treatment of chronic non-communicable diseases such as dyslipidemia, diabetes, hypertension, certain types of cancer, among others.

CHIA AND BENEFITS IN HUMANS: CARDIOVASCULAR HEALTH

It has been proposed that the omega-3 fatty acids found in chia (seed, oil, and flour) produce changes in the distribution and levels of lipids: decreasing plasma levels of triglycerides, total cholesterol, LDL, and VLDL cholesterol and increasing HDL cholesterol levels, which has shown to have cardioprotective and hepatoprotective effects.

Likewise, chia’s contribution of both soluble and insoluble fiber has shown to help increase the volume of stools and decrease the speed of digestion, exerting effects on peristaltic movement and glucose release, in addition to reducing the bioavailability of lipids and cholesterol, which may help in the prevention of colon cancer, diabetes, and dyslipidemia.

Additionally, the antioxidant compounds found in chia are associated with decreasing reactive oxygen species and reducing inflammatory processes. And the isoflavones present in chia have shown specifically to demonstrate anticarcinogenic functions.

Chia and benefits in humans: metabolic alterations

The paper’s authors report that published research has shown that chia consumption is associated with dose-response decreases in postprandial glucose levels and reductions in appetite indices, both of which have been associated with the dietary fiber present in chia. In addition, it has been reported that in subjects with type 2 diabetes, chia consumption was associated with a decrease in systolic blood pressure and C-reactive protein levels, reducing cardiovascular risk, and helping maintain glucose control and lipid levels.

In a detailed graphic, the researchers display the diversity of proposed mechanisms involved in the possible health benefits of chia (seed, flour, and oil). Chia nutrition and health benefits have been linked to its high content of Alpha-linolenic fatty acid ALA (plant omega-3), which can act principally by helping regulate lipid metabolism, while also influencing glycemic control due to its insoluble dietary fiber. Additionally, the high levels of antioxidants in chia, including quercetin and genistein, play a primary role in reducing oxidative stress.

Researchers recommend the consumption of chia in all its forms—seed, flour/fiber, and oil—within the framework of a sustainable and healthy diet.

 

REFERENCE:  Cisternas C, et al.Chemical composition, nutritional characteristics and benefits associated with the consumption of Chia (Salvia hispanica L.).Rev Chil Nutr 2022; 49(4): 625-636. http://dx.doi.org/10.4067/S0717-75182022000600625

Download the Scientific Paper  in PDF format here.

 

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