Chia Seed (Salvia hispanica L.) Health Benefits

Article By: Dr. Shilpa Ramdas

Chia seeds – Small oval shaped seeds that are obtained from the plant Salvia Hispanica. In recent years, Chia seeds have gained worldwide recognition for their nutritional benefits and medicinal properties. It has high nutritional value and is a rich source of omega 3 fatty acids, vitamins and minerals. It has Cardioprotective, Hypotensive, Anti-inflammatory and Hepatoprotective, action. It is even recommended for breastfeeding mothers as it has properties that enhance breast milk production. It is a good source of Dietary fiber.  
Its seeds are Hygroscopic, and have the ability to absorb water. Chia seeds and their properties are not mentioned in classical Ayurvedic text books.

Botanical name: Salvia Hispanica L.
Family: Lamiaceae (Mint Family)

Name in different language
English: Sweet basil seed
Malayalam: kasa kasa
Hindi: Sabja
Bengali: Tokma
Spanish: Chían, Semillas de Chía
French: graine de chia
Arabic: meramia
German: Chia-Samen
Italian: Semi di Chia
Portuguese: Sementes de Chia
Russian: Semena Chia

Morphology
Native to Central and South America. It’s an annual plant which grows up to 1- 1.5 meter in length commonly cultivated in South and Central America.
Leaves – Are elongated and serrated, opposite venation.
Flowers – Bisexual, white or purple in color, arranged in whorls.
Seeds – White to grayish black in color, Oval in shape and measure 1–2 mm in length. 

The seeds are hygroscopic, have the capacity to absorb water, and form a mucilaginous layer that gives chia-based foods and drinks a gel-like texture.

Properties
Although Chia seed and their qualities are not mentioned in Classical Ayurveda Texts, their rasa (taste) and other properties can be inferred from their action.
Rasa – Madhura (Sweet), Kashaya (Astringent)
Guna – Guru (Heavy), Snigdha (Unctous)
Virya – Sita (cold in potency)
Vipaka – Madhura (Sweet)
Action on Dosha – Vata Pitta samaka

Chemical Components
Omega-3, alpha-linolenic acid, carbohydrates, fibers, lipids, proteins, vitamins, and minerals. The oils are rich with β-caryophyllene, globulol, β-pinene, α-humoleno, germacren-B, Flavonoids and Phenolic compounds.
Omega-3 Fatty Acids: Important for brain health, provide neuro protective health by reducing oxidative stress.
Fiber: Supports digestion, relieves constipation
Calcium & Magnesium: Strengthen bones and muscles, useful for vata-related disorders like joint pain.

Medicinal properties
Since it is a gluten free and fibre rich food it is recommended for IBS patients and those who have gluten allergy.
Promote weight loss – Fibre present in chia seed provide feeling of satiation
Anti diabetic property – Chia seed improves insulin sensitivity, thus helps to reduce blood sugar level.
Cardio protective and Anti-Hypertensive   – Magnesium and Potassium present in chia seeds are important for heart health. Magnesium helps to lower blood pressure.
Skin disease – Recent studies have proved that it has the potency to cure Lichenification, and Itching by improving the skin moisture.
Liver disease – Effective in patients with non-alcoholic fatty liver disease. Chia seeds in the diet may reduce intrahepatic fat.

Neuroprotective Effect
Oxidative stress plays a major role in the activation of neuronal death mechanisms. Chia seeds are one of the best plant-based sources of alpha-linolenic acid (ALA), which play a critical role in maintaining brain health by preventing oxidative stress. It can be used in supportive treatment for depression and Anxiety.

Antihyperlipidemic Effect- The chia seed was found to be effective in lower triacylglycerol levels in rat serum.

Pharmacological Action
 Anti-oxidant
 Hypoglycemic
 Anti hyper tensive
 Cardio protective

 Action On Doshas
 Vata –Its  snigdha (unctuous) quality helps to reduce vata dosha
 Pitta – Their cooling nature helps to balance Pitta
 Kapha – It increases kapha dosha owing to its snigdha -slimy nature.
 Action on Ojas – Since it is rich in phytonutrients and helps to support immunity, vitality and strength.
 Action On dhatus – Vata, Pitta samaka
 
Dosage
  1–2 tablespoons per day

Uses per Ayurveda
Chia seed for gut health
Gut Health: Soluble fiber in Chia seeds forms a gel-like substance when soaked, which acts as a prebiotic to feed healthy gut bacteria
Anti-inflammatory Properties: Omega-3 in chia seeds reduce inflammation, which is key to preventing heart disease.

Supports Weight Loss
High in Fiber and Protein: Chia seeds expand when they absorb water, increasing feelings of fullness and satiety, which can help reduce calorie intake.

 Home Remedies
Chia Porridge:
Soak chia seeds in water or milk for few hours and add spices like cardamom while consuming to enhance the taste.
Chia Herbal Infusion:
Mix soaked chia seeds with herbs like ashwagandha for an energy-boosting drink.

Chia seed Smoothie:
Baking: Use chia seeds as an egg substitute in vegan baking or add them to breads, muffins, or energy bars
Oatmeal Biscuit Sprinkle chia seeds on oatmeal while baking give extra crunchiness.

Research studies
According to epidemiological studies, CS is also beneficial for the prevention of cardiovascular diseases, diabetes and metabolic disorders (Andersonetal.,1994; Ayerza&Coates, 2001; Marlettetal.,2002; Andersonetal.,2009).

Side effects
 In some people it can cause allergic symptoms like skin rashes, itching etc. It can lower blood pressure, so those who are taking BP lowering medicines should take precautions.
 People who are suffering with  asthma, recurrent coldsshould avoid excessive intake, as chia is cooling. They can have it in a limited quantity by mixing it with spices like ginger to avoid excess cooling.

Precautions:  Chia seeds absorb a lot of water, so they should always be soaked before consuming to avoid digestive discomfort.

Interactions with medicines
 It can interact with anticoagulants, antiplatelets, anti-hypertensive medicines.

Sthanika karma
Digestive system
The dietary fiber content of Chia helps the proper functioning of the digestive system. Hepatoprotective.
Cardiovascular System
 Chia seeds contain quercetin, an antioxidant that can reduce your risk of heart disease. It is cardio proactive due to its ability to lower cholesterol levels.

Urinary System
It is effective in managing diabetes mellitus; as it can improve insulin sensitivity hence lower blood sugar level.

Conclusion
Numerous researchers have focused on evaluating the potential health benefits of chia as a dietary supplement, due to its content of alpha-linolenic acid, a key precursor of physiologically important polyunsaturated fatty acids.

However, standardized protocols for extraction and determining effective doses are necessary to ensure its safe and effective large-scale use in humans, supported by scientific evidence.