imtoken下载链接|chia seed
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2024-03-13 22:55:09
奇亚籽的11大功效与副作用 奇亚籽的7点使用禁忌 - 知乎
奇亚籽的11大功效与副作用 奇亚籽的7点使用禁忌 - 知乎首发于减肥专栏切换模式写文章登录/注册奇亚籽的11大功效与副作用 奇亚籽的7点使用禁忌平哥好物推荐奇亚籽（Chia seeds），又称奇异籽，在近20年来成为养身食品界的新宠，它曾经是千年前南美阿兹特克人(Aztecs) 的主食之一，由于富含多种养分，因此被视为超级食物，另外还具有吸水后膨胀（可达15倍的种子重量）以及高纤维的特性，能在肠胃中减缓淀粉转换成糖的速度，被视为减肥圣品。在各种案例中，奇亚籽被认为对于控制糖尿病、血脂异常、高血压、抗炎、抗氧化、抗凝血、便秘、抗抑郁、抗焦虑、镇痛、视力和免疫改善等方面有潜在效益，但真的有医学研究左证吗？ 目录 奇亚籽是什么？奇亚籽／奇异子有那些被科学验证的功效？１．奇亚籽改善发炎状态２．奇亚籽有益血压调节３．奇亚籽含有丰富的omega-3 脂肪酸４．奇亚籽含丰富钙质能增进骨骼健康５．奇亚籽提升减肥成效６．奇亚籽富含多种营养素７．奇亚籽低热量且富含纤维８．奇亚籽稳定餐后血糖，增加饱足感９．奇亚籽含有丰富的植物抗氧化剂１０．奇亚籽富含蛋白质１１．奇亚籽能降低坏胆固醇及三酸甘油脂奇亚籽有副作用吗？安全注意事项（7点使用禁忌）奇亚籽/奇异子可以干吃吗？一定要泡水吗？如何浸泡奇亚籽/奇异子奇亚籽是什么？奇亚籽是源于唇形科芡欧鼠尾草的种子，源于中南美洲地区（墨西哥北部和危地马拉一代），奇亚一词出自于古阿兹特克语Chian，意指富含油脂的（非广为流传的的神奇力量）。自公元前1500年以来，奇亚籽被用于食物，民间药物，化妆品和社会宗教仪式的一部分。种子颜色从黑色、灰色、黑色斑点到白色不等，形状为椭圆形，大小从1毫米到2毫米不等。奇亚籽营养组成主要为31%的脂肪、26%的碳水化合物、18%的膳食纤维及16%的无麸质蛋白，特别之处在于油脂中含有68%的alpha-亚麻酸（omega 3的一种），含量远胜其它种子。注１除此之外，它也是多种维生素（硫胺素、核黄素、烟碱酸、叶酸、维生素c和维生素A）及矿物质（钙、磷、钾和镁）的来源之一。由于上述这些特性，让奇亚籽成为近来饲料、食品、医药、营养等产业最受瞩目的作物之一。奇亚籽／奇异子有那些被科学验证的功效？１． 奇亚籽改善发炎状态C反应蛋白（C-reactive protein）是一种非特异性的生物标志物（最初发现于1930年，由Tillet和Francis调查血清肺炎球菌感染发现），在大多数组织损伤、感染、心血管疾病、自身免疫性疾病和恶性肿瘤在内的急性炎症事件发生后会迅速升高。一则单盲交叉设计研究（为期12周，对象为20位2型糖尿病的控制良好的受试者）指出，相较于食小麦麸的控制组，食奇亚籽（日摄取量为37克）能将炎症标志物：超敏C反应蛋白（hs-CRP）降低40%。注１＊结论：摄取食奇亚对于降低炎症标志物hs-CRP有正面帮助，但受限于小样本数，仍需更多研究加以左证。２． 奇亚籽有益血压调节血压（Blood pressure）是人体主要动脉系统内的压力，单位是毫米汞柱，它通常分为收缩压和舒张压。收缩压（Systolic pressure）是心室收缩时的最大血压，舒张压（Diastolic pressure）是下一次收缩前记录的最小压力。我们的身体能够根据需要调节血压，当出现高血压而无具体原因，一般称之为“原发性”高血压，也是目前最常见的高血压类型。一则随机、双盲、安慰剂对照研究（为期12周，对象为29位第一期高血压患者）指出，不论是经治疗或未治疗的高血压患者，食奇亚籽粉（chia flour，日剂量为35 g）具有辅助调节血压的效果。注１＊结论：奇亚籽对于血压调节或许能带来正面帮助，但受限于小样本数，仍需更多大型试验加以左证。３． 奇亚籽含有丰富的omega-3 脂肪酸奇亚籽含有25%到40%的油脂，其中60%的组成属omega-3 脂肪酸（α-linolenic acid (ALA)）和20%的omega-6脂肪酸（Linoleic acid(LA)）。其中omega-3能调节多种分子过程，并发挥多效作用，包括：抗发炎，降低甘油三酯，保护心脏，抗心律失常，甚至有益认知功能。一则研究（为期7周，对象为10位停经后女性）指出，摄取经研磨奇亚籽（milled chia seeds）能提升血浆ALA和EPA水平，但对于提升DPA和DHA则无帮助。注１虽然人体能透过酵素将ALA转化为EPA和DHA，但研究发现，转换效率极差，约只有0.3%（EPA）及不到0.01%（DHA）能成功被转换。＊结论：奇亚籽虽然富含omega-3 脂肪酸（ALA），但转换为EPA及DHA的效率可能不佳。４． 奇亚籽含丰富钙质能增进骨骼健康奇亚籽含有多种能促进骨骼健康的营养素，包括钙．磷．镁及蛋白质。而其中的钙含量更是达到每100克有631 毫克的钙，大约是牛奶的6倍（100克牛奶之中含钙110毫克），对于有乳糖不耐症或是不喝牛奶的人来说，奇亚籽是非常优质的钙质来源。一则动物研究发现，摄取奇亚籽对于有助于提升骨矿物质含量（bone mineral content）。注１＊结论：奇亚籽富含钙、镁、磷和蛋白质，这些营养素对骨骼健康都是不可少的。５． 奇亚籽提升减肥成效根据世界卫生组织所公布信息，全球肥胖人口在过去20年增加1倍，约有19亿成年人口体重过重，其中6亿人属于过度肥胖。肥胖不仅造成心理压力，对于身体的影响更是广泛，包括2型糖尿病、骨关节炎、高血压、冠状动脉疾病，多种形式的癌症（子宫内膜癌、乳腺癌、卵巢癌、前列腺癌），以及认知功能障碍都与之有关。一则双盲、随机、对照试验（为期6个月，对象为77位接受限制热量饮食的超重或肥胖糖尿病患者）指出，相较于食用燕麦麸的对照组，食用奇亚籽具有更显著的减重及改善肥胖相关风险因子（如C反应蛋白及脂联素）效果。注７背后机制可能与奇亚籽富含膳食纤维，摄入后能缓解饥饿，降低餐后血糖有关。＊结论：在限制热量饮食之外额外使用奇亚籽，具有提升减肥成效的效果。６． 奇亚籽富含多种营养素奇亚籽（Chia seeds）之所以被古阿兹特克人当作主食是因为它富含大量养分，能让你在食用后充满能量，这些好处在被现代人发现后已兴起一股食用奇亚籽的热潮以下是奇亚籽每百公克所含的营养成分碳化化合物：44g（内含38g的膳食纤维）蛋白质 ：15.6 g脂肪 ： 30.8 g (内含17.8g的Omega-3s)钙 ：631 mg铁 ：7.72 g镁 ：335 g锌 ：4.58 mg铜 ：0.9 mg锰 ：2.2 mg另外还有维生素B1.B2及B3，因此可别小看这颗种子，当中的营养密度可是非常高的，可以说是全谷类食物的第一名，而且不含会让人过敏的麸质（Gluten-free），购买前最好确认产品经有机认证且非基因改造。７． 奇亚籽低热量且富含纤维上方营养成分中，每百克奇亚籽含有44g的碳化化合物，但其中有38g是膳食纤维，约占40%，是优质的纤维来源，这些膳食纤维不含热量，也不会造成血糖上升，还能被肠内好菌当作食物，能帮助好菌增长并促进肠胃功能。注２而由于富含纤维的特性，让它能吸收自身体积10倍的水份，遇水会变得像是凝胶状物质， 食用后能增加饱足感，减少对甜食的渴望，还能降低糖分吸收的速度，让你不会摄取到过多的卡路里。８． 奇亚籽稳定餐后血糖，增加饱足感对于糖尿病患及一般人，餐后血糖数值被视为是心血管疾病、中风、视网膜病变、肾功能衰竭和神经系统并发症的重要风险因子。注８主要原因与高血糖状态引发的氧化压力有关，容易造成血管内皮功能障碍、提升发炎程度、血管收缩、增加颈动脉内膜厚度等。一则随机交叉试验（对象为15为健康成年人）指出，相较于亚麻籽，奇亚籽能显著减缓碳水化合物转换为糖分的速度（降低血糖峰值、到达峰值所需时间），并增加受试者的饱足感。注９背后机制与奇亚籽含有高膳食纤维及浸泡后产生的高黏性有关。＊结论：奇亚籽能减缓餐后血糖上升速度，并提升饱足感，有利于血糖控制。９． 奇亚籽含有丰富的植物抗氧化剂奇亚籽里含有丰富的抗氧化剂（注３），能减缓种子中脂肪的酸化速度，让种子较能久存，更重要的是抗氧化剂能对抗造成老化及疾病的自由基。注４从食物摄取天然抗氧化剂是常保健康的不变道理，也免于人工保健食品为人诟病的缺点。１０．奇亚籽富含蛋白质蛋白质在奇亚籽中约占14% ，在植物当中算是非常多的，由于比例完整，因此非常利于人体吸收。而蛋白质是人体维持生命不可或缺的营养素，甚至还有助于减重，研究指出，补充足够分量的蛋白质有助于增加饱足感，对于零食的渴望程度还能降低60%，有助减肥者减少摄取淀粉类食物。注５因此奇亚籽对于素食及减肥族群来说是一项优质的蛋白质来源，可列入每日饮食项目。１１．奇亚籽能降低坏胆固醇及三酸甘油脂由于奇亚籽富含纤维．蛋白质及Omega-3，这些营养素能增进体内新陈代谢，在若干研究中发现，若饮食中均匀摄取奇亚籽．蛋白质及燕麦等食物，能降低’低密度脂蛋白’（坏胆固醇）及三酸甘油脂，并增加好胆固醇及减少发炎，对于预防心血管疾病有正面的效益。注６奇亚籽有副作用吗？奇亚籽的7点使用禁忌看过以上的奇亚籽功效后，我们继续来了解有没有可能的副作用或使用禁忌，毕竟没有任何一种食物能适合每种人。１．可能导致消化问题：奇亚籽是很好的水溶性纤维来源，每1盎司（约28克）含有11克纤维。虽然适量纤维对健康有好处，但过量摄入纤维可能引发会导致腹痛、便秘、腹泻、和胀气等问题（特别是在无充分水分搭配的状况下）。２．炎性肠疾病须留意患有炎性肠疾病（inflammatory bowel diseases），如溃疡性结肠炎（ulcerative colitis）或克罗恩病（Crohn’s disease），患者可能需要遵从限制纤维饮食，特别是急性复发（腹泻、痉挛）、肠道狭窄、小肠细菌过度生长和手术后等特定状况。３．不当摄食可能有令人窒息的风险干燥的奇亚籽暴露在水中时，会吸收10至12倍其重量的液体，并迅速膨胀。在吃奇亚籽之前，一定要先浸泡至少5至10分钟。曾有一名男子，吃了一汤匙干燥种子，然后喝了一杯水，种子便在食道中膨胀造成阻塞的危险案例。另外，吞咽困难（Dysphagia）患者的人在进食时可能需要格外小心。 ４．可能造成过敏由于奇亚籽富含蛋白质，因此也可能造成过敏（虽然这并不常见）。症状从皮肤红疹、呕吐、腹泻、脸部／嘴唇／舌头发痒肿胀都可能发生。曾有一名妇人在摄取奇亚籽后出现头晕、呼吸急促、荨麻疹和脸部肿胀的案例。假如你曾对芥菜籽（Mustard Seeds）过敏，那绝对别吃奇亚籽，因为它们同属同一家族。５．勿与降血糖或降血压药物并用由于奇异籽可能具调节血糖、血压效应，可能影响药物效力 。６．避免与抗凝血剂一起使用：由于奇亚籽富含Omega-3，而Omega-3具有抗凝血功效，因此若有服用抗凝血剂则要注意，避免一起使用，理论上可能增加出血的风险，还有开刀前2周应停止食用。 ７．可能与前列腺癌有关联由于奇亚籽富含alpha-亚麻酸（alpha-linolenic acid，ALA），为omega-3脂肪酸的一种。一些研究表明，饮食中大量的ALA可能与较高的前列腺癌（Prostate cancer）发生率有关，但近期也有研究认为较高的ALA摄入量与较低的前列腺癌风险相关。注１、注２因此，这方面的研究是目前相互矛盾的，但如果患有前列腺癌或患前列腺癌高风险族群，最好还是避免过量食用奇亚籽。奇亚籽/奇异子可以干吃吗？一定要泡水吗？吃奇亚子一定要泡水吗？这个问题长久以来就没有正确答案，其实干吃也是可以的，没有任何坏处。但奇亚子在泡水后，会产生种子发芽效应，让酵素抑制剂（防止种子发芽的酵素）减少，第一可以让你吃下后更容易吸收，第二能让种子中的养分转换成氨基酸等营养素，可吸收到更多营养。因此浸泡后再吃是最有效率的吃法，也最常被推荐。如何浸泡奇亚籽浸泡奇异子请记得，种子与水大的比例大约是1:10，也就是1匙15克的种子约放入150 cc的水，浸泡约15至30分钟（种子会吸水膨胀到12倍左右），分量及浓稠度可依喜好做调整。编辑于 2023-08-24 06:34・IP 属地未知保健保健品奇亚籽赞同 1846 条评论分享喜欢收藏申请转载文章被以下专栏收录减肥专栏科学减肥理念分享，饮食减肥知识、运动减肥经验
奇亚（薄荷类植物）_百度百科
荷类植物）_百度百科 网页新闻贴吧知道网盘图片视频地图文库资讯采购百科百度首页登录注册进入词条全站搜索帮助首页秒懂百科特色百科知识专题加入百科百科团队权威合作下载百科APP个人中心奇亚是一个多义词，请在下列义项上选择浏览（共2个义项）展开添加义项奇亚播报讨论上传视频薄荷类植物收藏查看我的收藏0有用+10本词条由“科普中国”科学百科词条编写与应用工作项目 审核 。奇亚（Chia Seed）又名奇雅子、奇亚籽，学名芡欧鼠尾草（Salvia Hispanica L.），薄荷类植物，原产地为墨西哥南部和危地马拉等北美洲地区。可生长在荒漠带海拔4000英尺以下的地区，人们通常所指的奇亚，其实是该植物的种子——奇亚籽。 它是富含omega-3脂肪酸最丰富的食物，并且含有天然抗氧化剂。中文名奇亚外文名Chia Seed另 名奇雅子 奇异子 奇异籽中文学名芡欧鼠尾草属 性薄荷类植物目录1生物学描述2奇亚籽3历史▪名字的由来▪起源与复苏4产品开发▪1 食品开发▪2 化妆品开发▪3 保健品开发生物学描述播报编辑奇亚.chia.蜜蜂.bee奇亚，学名芡欧鼠尾草，属于唇形科，是一年生的夏季草本植物，其植株高度大多在1～1.5 m之间，茎为四边形上覆白色绒毛。 [1]叶子相互背离生长，边缘呈锯齿状，叶长80到100毫米，宽40到60毫米。枝条末端有花穗，由浅蓝色或白色的花朵组成。奇亚籽为椭圆形，表面光滑有光泽，长度在1.5到2毫米之间。不同种类的奇亚籽颜色有差异，有的是白色，有的是带有不规则棕红色斑点的灰黑色。奇亚由虫媒授粉，即通过蜜蜂、黄蜂等昆虫完成授粉过程。芡欧鼠尾草(4张)分布与生态环境：奇亚生长在热带和亚热带地区，海拔从500米到2500米不等。它在生长期不能受到霜冻的干扰。它最适宜在砂质土壤培育；但是如果有完善的排水系统，也可以在粘土地生存。由于奇亚是薄荷科植物，自然抗虫，生长期间不需农药和杀虫剂。奇亚籽播报编辑奇亚籽奇亚的种子为奇亚籽，奇亚籽的个头较小，通常为长1.77～1.97 mm、宽1.13～1.29 mm、厚0.84～0.92 mm，椭圆形，外表光滑有光泽同时带有小黑点，奇亚籽颜色范围由深到浅为深咖啡色到米黄色。奇亚籽有记载的食用时间超过5 000年，早在公元前3 500年，奇亚籽就广泛流行于阿兹特克人和玛雅人所在的古代中美洲地区，16世纪的门多萨提供的证据表明，奇亚籽在当时是当地人民三大粮食作物之一，但由于西班牙的殖民，当地奇亚籽种植业遭到破坏。随着人们生活品质的进步，各国人民保健意识的不断提高和对健康的向往愈发强烈，在大约25年前，奇亚籽作为食品在欧美再次被发掘，2005年，美国食品药品管理局将奇亚籽列为可食用的安全食品，2009年欧盟也许可奇亚籽添加到面包中，2014年我国卫生和计划生育委员会批准奇亚籽为新食品原料。 [1]历史播报编辑名字的由来关于奇亚（chia）名字的起源有几个不同版本的说法。多数科学家支持的说法为：阿兹特克语中用“chian”代指奇亚，但是从阿兹特克人的方言纳华语翻译过来，名字就缩短成了“chia”。将“chia”翻译为“奇亚”一方面是音译的需要，另一方面是考虑到“chia”、“chian”与亚洲古国“China”相似的拼写，以“奇亚”代指它更贴切。欧美国家称赞奇亚籽为“magic seed”、“super food”。“奇异籽”、“超能食品”就是对这两个称号的翻译。起源与复苏奇亚.chia.种植.培育奇亚起源于古代中美洲（墨西哥地区）——古印第安人与玛雅人的故乡，是阿兹特克人（Aztec）和玛雅人的四大主食之一。早在公元前3500年，人类就已食用奇亚，人工培育的历史也已有3000多年。它不仅可以用于制作粮食和饮料，还广泛应用于医药和绘画。它是祭祀时的圣品和献给战胜国的贡物，也是战士远征时随身携带的高能粮食。但是当欧洲侵略者占领美洲新大陆的时候，它没有逃过在文化侵袭与控制之下逐渐消亡的命运。现代农业与医学技术的发展、美国政府的大力支持，使这种几乎遗失的作物重新走入了人们的视线。美国患心血管疾病几率最低的墨西哥族引起了医学人员和科学家的关注，他们经过研究发现，阿兹特克人的传统四大食物（玉米、豆子、奇亚和苋菜）合起来，就已经满足联合国粮食与农业组织和世界卫生组织颁布的现代营养需求。而针对地中海食谱的研究表明，Omega-3脂肪酸是这类食谱预防冠心病的关键所在。在欧美和日本的绿色营养食品市场上常常可以找到奇亚籽。欧盟已通过食品立法，将奇亚做为面包的营养添加物；奇亚也被用于家禽家畜的饲养，以生产富含omega-3的肉类、牛奶和鸡蛋。在北美地区，奇亚为众多运动员和医生所推荐。产品开发播报编辑1 食品开发 食品开发奇亚籽为小颗粒状种子, 口感清脆几乎无气味, 既可以直接食用也可以被用作食品添加剂, 如加入饮品、糕点、沙拉等食品中以改善机体的情况。奇亚籽还可以被制成面点产品。由于奇亚籽丰富的营养成分和对人体健康的诸多益处, 营养学家们开始致力于研究奇亚籽营养食谱, 如法国营养学家普林薇尔通过对食品的营养的精确计算与设计, 凭借《奇亚糕点——降低胆固醇的美食》 (《Pastrymaking and Baking with Chia-Easy and Tasty Recipes to Reduce Cholesterol》) 获得美食世界厨艺书大奖。 [2]2 化妆品开发奇亚籽含有的天然抗氧化剂可以有效防止皮肤衰老, ω-3和ω-6 2种多不饱和脂肪酸被发现防止皮肤水分流失、维护角质层表皮屏障、中断表皮黑色素生成等方面具有很好的生物学功能。CSG不但表现出超高的持水能力, 能够储存自身23倍质量的水分, 还可作为一种新型天然水包油乳化剂应用于化妆品中。最重要的是, 奇亚籽属于无毒级物质, 亦不具有遗传毒性, 所以奇亚籽可以被开发成具有美白、补水、抗衰老等作用的安全多效护肤品。 [2]3 保健品开发许多研究表明, 经常食用或将ω-3多不饱和脂肪酸作为饮食补充剂可以带来许多健康益处, 包括预防心血管疾病、高血压以及炎症性疾病等。另外, ALA可以转化成二十二碳六烯酸 (DHA) 和二十碳五烯酸 (EPA) 。DHA有“脑黄金”之称, 是大脑发育必不可少的不饱和脂肪酸。DHA与EPA的来源主要是海藻和深海鱼油, 但是这2种来源提炼成本高, 而奇亚籽来源广泛, 尤其对于素食主义者和对鱼类过敏的人来说, 是一种很好的新型保健品。 [2]新手上路成长任务编辑入门编辑规则本人编辑我有疑问内容质疑在线客服官方贴吧意见反馈投诉建议举报不良信息未通过词条申诉投诉侵权信息封禁查询与解封©2024 Baidu 使用百度前必读 | 百科协议 | 隐私政策 | 百度百科合作平台 | 京ICP证030173号 京公网安备110000020000奇亞籽的12大功效與副作用（8點使用禁忌請留意） - 營養新知
奇亞籽的12大功效與副作用（8點使用禁忌請留意） - 營養新知
Skip to main content Skip to primary sidebar Skip to footer營養新知Health News and iHerb Shopping首頁 » 奇亞籽的12大功效與副作用（8點使用禁忌請留意）奇亞籽的12大功效與副作用（8點使用禁忌請留意）
Last Updated 2023 年 11 月 13 日 By Oliver Sun 89 Comments 奇亞籽（Chia seeds），又稱奇異籽，在近20年來成為養身食品界的新寵，它曾經是千年前南美阿茲特克（Aztecs）士兵在戰鬥和遠征中攜帶的食物，是一種潛藏著力量和能量的種子
隨著研究的深入，奇亞籽已成為植物營養保健品，並因其均衡的蛋白質、纖維、Omega-3 多不飽和脂肪酸、維生素、礦物質和抗氧化劑…等營養成分而受到關注
另外，奇亞籽可以吸收大量水分，立即形成一種透明凝膠，被稱為 “奇亞粘液”（可達15倍的種子重量）以及高纖維的特性，能在腸胃中減緩澱粉轉換成糖的速度，被視為減肥聖品
在實證醫學中，奇亞籽有功效嗎？有副作用或禁忌嗎？詳見內文分析
奇亞籽的7種吃法-怎麼吃最聰明
奇亞籽黑白有差別嗎？
目錄
奇亞籽是什麼？奇亞籽的營養組成？奇亞籽／奇異子有那些被科學驗證的功效？１．奇亞籽有益非酒精性脂肪肝２．奇亞籽有益血脂調節３．奇亞籽改善發炎狀態４．奇亞籽有益血壓調節５．奇亞籽含有豐富的omega-3 脂肪酸６．奇亞籽含豐富鈣質能增進骨骼健康７．奇亞籽提升減肥成效８．奇亞籽富含多種營養素９．奇亞籽低熱量且富含纖維１０．奇亞籽穩定餐後血糖，增加飽足感１１．奇亞籽含有豐富的植物抗氧化劑１２．奇亞籽富含蛋白質奇亞籽有副作用嗎？安全注意事項（8點使用禁忌）奇亞籽/奇異子可以乾吃嗎？一定要泡水嗎？如何浸泡奇亞籽/奇異子最多人推薦的奇亞籽/奇異子品牌哪裡買?
奇亞籽是什麼？
奇亞籽是源於唇形科芡歐鼠尾草的種子，原產於中南美洲地區（墨西哥北部和瓜地馬拉一代），奇亞一詞出自於西班牙語 “Chien “或 “Chian”，意指富含油脂的（非廣為流傳的的神奇力量）
自西元前1500年以來，奇亞籽被用於食物，民間藥物，化妝品和社會宗教儀式的一部分
種子顏色從黑色、灰色、黑色斑點到白色不等，形狀為橢圓形，大小從1毫米到2毫米不等
奇亞籽的營養組成？
從營養角度來看，奇亞籽含有大量脂質（30-33%）、碳水化合物（26-41%）、膳食纖維（18-30%）、無麩質蛋白質（15-25%）
關於脂質成分，奇亞籽是目前已知Omega-3多不飽和脂肪酸最豐富的植物來源，其中α-亞麻酸（ALA）約占奇亞籽脂肪酸總量的60-65%。註１
除此之外，還含有多種維生素（硫胺素、核黃素、菸鹼酸、葉酸、維生素C和維生素A）、礦物質（鈣、磷、鉀和鎂）及多酚化合物，主要包括：酚酸（迷迭香酸、綠原酸、咖啡酸、沒食子酸和阿魏酸）和類黃酮（芹菜素、蘆丁苷、槲皮素和山柰酚）
由於上述這些特性，讓奇亞籽成為近來飼料、食品、醫藥、營養…等產業最受矚目的作物之一
3種有益泌尿道感染的保健食品（第1種最多人詢問）
4種有益上呼吸道感染的替代療法（第1種最多人想問）
奇亞籽／奇異子有那些被科學驗證的功效？
１．奇亞籽有益非酒精性脂肪肝
非酒精性脂肪肝（Non-alcoholic fatty liver disease (NAFLD) ）是代謝綜合征的一種肝臟表現形式，其特點是在很少或沒有飲酒史的患者中，5%以上的肝細胞內有過多的肝臟三酸甘油脂（triacylglycerol）沉積，影響全球25%-30%的人口
非酒精性脂肪肝是導致肝移植的第三大原因，主要既定風險因素包括：肥胖、胰島素抵抗和高血脂，目前臨床上尚無核准的藥物治療方法，生活方式介入（通常著重於營養和運動）是NAFLD治療的關鍵
一則單臂實驗（為期8週，對象為25名接受飲食調整的非酒精性脂肪肝患者）指出，攝取研磨奇亞籽（日劑量25克）有助於降低總膽固醇、非高密度脂蛋白膽固醇、遊離脂肪酸、體重、內臟腹部脂肪。註１
此外，干預後52%的非酒精性脂肪肝患者病情得到緩解
＊結論：針對非酒精性脂肪肝，攝取奇亞籽或許能帶來正面幫助，但受限於研究缺乏對照組，仍需進一步驗證
２．奇亞籽有益血脂調節
血脂異常（dyslipidemia）特徵是血清總膽固醇（Total cholesterol）、低密度脂蛋白（low-density lipoprotein）膽固醇和三酸甘油酯（triglyceride）濃度高，而高密度脂蛋白（high-density lipoprotein）膽固醇水平低
高密度脂蛋白膽固醇（HDL-C）過低對冠狀動脈健康的危險可能與低密度脂蛋白（LDL-C）過高一樣，因為HDL-C能逆轉膽固醇運輸，減少動脈粥樣硬化負擔。
一則系統性文獻回顧及統合分析（meta-analysis，包含10則隨機對照試驗）指出，結果表明，攝取奇亞籽可降低總膽固醇、三酸甘油酯和低密度脂蛋白膽固醇水平，並提升高密度脂蛋白膽固醇水平。註１
另外，在血清脂肪酸方面，奇亞籽降低了游離脂肪酸和飽和脂肪酸，增加了多不飽和脂肪酸（Polyunsaturated fatty acids）、α-亞麻酸（Alpha-linolenic acid）、二十碳五烯酸（eicosapentaenoic acid）和亞油酸（Linoleic acid）水平。
＊結論：攝取奇亞籽對血脂調節或許有正面幫助，但受限於所含樣本的異質性，仍需更多研究進一步驗證
6種輔助降血脂的保健食品（第4種最多人詢問）
３．奇亞籽改善發炎狀態
C反應蛋白（C-reactive protein）是一種非特異性的生物標誌物（最初發現於1930年，由Tillet和Francis調查血清肺炎球菌感染發現），在大多數組織損傷、感染、心血管疾病、自身免疫性疾病和惡性腫瘤在內的急性炎症事件發生後會迅速升高。
一則單盲交叉設計研究（為期12周，對象為20位2型糖尿病的控制良好的受試者）指出，相較於食小麥麩的控制組，食奇亞籽（日攝取量為37克）能將炎症標誌物：超敏C反應蛋白（hs-CRP）降低40%。註１
＊結論：攝取食奇亞對於降低炎症標誌物hs-CRP有正面幫助，但受限於小樣本數，仍需更多研究加以佐證
４．奇亞籽有益血壓調節
血壓（Blood pressure）是人體主要動脈系統內的壓力，單位是毫米汞柱，它通常分為收縮壓和舒張壓。
收縮壓（Systolic pressure）是心室收縮時的最大血壓，舒張壓（Diastolic pressure）是下一次收縮前記錄的最小壓力。
我們的身體能夠根據需要調節血壓，當出現高血壓而無具體原因，一般稱之為“原發性”高血壓，也是目前最常見的高血壓類型。
一則隨機、雙盲、安慰劑對照研究（為期12周，對象為29位第一期高血壓患者）指出，不論是經治療或未治療的高血壓患者，食奇亞籽粉（chia flour，日劑量為35 g）具有輔助調節血壓的效果。註１
＊結論：奇亞籽對於血壓調節或許能帶來正面幫助，但受限於小樣本數，仍需更多大型試驗加以佐證
3種有益高血壓的保健食品（第3種很少人知道）
５．奇亞籽含有豐富的omega-3 脂肪酸
奇亞籽含有25%到40%的油脂，其中60%的組成屬omega-3 脂肪酸（α-linolenic acid (ALA)）和20%的omega-6脂肪酸（Linoleic acid(LA)）
其中omega-3能調節多種分子過程，並發揮多效作用，包括：抗發炎，降低甘油三酯，保護心臟，抗心律失常，甚至有益認知功能
一則研究（為期7周，對象為10位停經後女性）指出，攝取經研磨奇亞籽（milled chia seeds）能提升血漿ALA和EPA水平，但對於提升DPA和DHA則無幫助。註１
雖然人體能透過酵素將ALA轉化為EPA和DHA，但研究發現，轉換效率極差，約只有0.3%（EPA）及不到0.01%（DHA）能成功被轉換
＊結論：奇亞籽雖然富含omega-3 脂肪酸（ALA），但轉換為EPA及DHA的效率可能不佳
６．奇亞籽含豐富鈣質能增進骨骼健康
奇亞籽含有多種能促進骨骼健康的營養素，包括鈣．磷．鎂及蛋白質
而其中的鈣含量更是達到每100克有631 毫克的鈣，大約是牛奶的6倍（100克牛奶之中含鈣110毫克），對於有乳糖不耐症或是不喝牛奶的人來說，奇亞籽是非常優質的鈣質來源
一則動物研究發現，攝取奇亞籽對於有助於提升骨礦物質含量（bone mineral content）。註１
＊結論：奇亞籽富含鈣、鎂、磷和蛋白質，這些營養素對骨骼健康都是不可少的。
4種有益骨質疏鬆的保健食品(第1種非常重要)
７．奇亞籽提升減肥成效
根據世界衛生組織所公佈資訊，全球肥胖人口在過去20年增加1倍，約有19億成年人口體重過重，其中6億人屬於過度肥胖
肥胖不僅造成心理壓力，對於身體的影響更是廣泛，包括2型糖尿病、骨關節炎、高血壓、冠狀動脈疾病，多種形式的癌症（子宮內膜癌、乳腺癌、卵巢癌、前列腺癌），以及認知功能障礙都與之有關
一則雙盲、隨機、對照試驗（為期6個月，對象為77位接受限制熱量飲食的超重或肥胖糖尿病患者）指出，相較於食用燕麥麩的對照組，食用奇亞籽具有更顯著的減重及改善肥胖相關風險因子（如C反應蛋白及脂聯素）效果。註７
背後機制可能與奇亞籽富含膳食纖維，攝入後能緩解饑餓，降低餐後血糖有關
＊結論：在限制熱量飲食之外額外使用奇亞籽，具有提升減肥成效的效果
８．奇亞籽富含多種營養素
奇亞籽（Chia seeds）之所以被古阿茲特克人當作主食是因為它富含大量養分，能讓你在食用後充滿能量，這些好處在被現代人發現後已興起一股食用奇亞籽的熱潮
以下是奇亞籽每百公克所含的營養成分
碳化化合物：44g（內含38g的膳食纖維）
蛋白質 ：15.6 g
脂肪 ： 30.8 g (內含17.8g的Omega-3s)
鈣 ：631 mg
鐵 ：7.72 g
鎂 ：335 g
鋅 ：4.58 mg
銅 ：0.9 mg
錳 ：2.2 mg
另外還有維生素B1.B2及B3，因此可別小看這顆種子，當中的營養密度可是非常高的，可以說是全穀類食物的第一名，而且不含會讓人過敏的麩質（Gluten-free），購買前最好確認產品經有機認證且非基因改造
９．奇亞籽低熱量且富含纖維
上方營養成分中，每百克奇亞籽含有44g的碳化化合物，但其中有38g是膳食纖維，約佔40%，是優質的纖維來源，這些膳食纖維不含熱量，也不會造成血糖上升，還能被腸內好菌當作食物，能幫助好菌增長並促進腸胃功能。註２
而由於富含纖維的特性，讓它能吸收自身體積10倍的水份，遇水會變得像是凝膠狀物質， 食用後能增加飽足感，減少對甜食的渴望，還能降低糖分吸收的速度，讓你不會攝取到過多的卡路里
１０．奇亞籽穩定餐後血糖，增加飽足感
對於糖尿病患及一般人，餐後血糖數值被視為是心血管疾病、中風、視網膜病變、腎功能衰竭和神經系統併發症的重要風險因子。註８
主要原因與高血糖狀態引發的氧化壓力有關，容易造成血管內皮功能障礙、提升發炎程度、血管收縮、增加頸動脈內膜厚度等。
一則隨機交叉試驗（對象為15為健康成年人）指出，相較於亞麻籽，奇亞籽能顯著減緩碳水化合物轉換為糖分的速度（降低血糖峰值、到達峰值所需時間），並增加受試者的飽足感。註９
背後機制與奇亞籽含有高膳食纖維及浸泡後產生的高黏性有關
＊結論：奇亞籽能減緩餐後血糖上升速度，並提升飽足感，有利於血糖控制
3種有益糖尿病的保健食品(第1種常被提到)
１１．奇亞籽含有豐富的植物抗氧化劑
奇亞籽裡含有豐富的抗氧化劑（註３），能減緩種子中脂肪的酸化速度，讓種子較能久存，更重要的是抗氧化劑能對抗造成老化及疾病的自由基。註４
從食物攝取天然抗氧化劑是常保健康的不變道理，也免於人工保健食品為人詬病的缺點
１２．奇亞籽富含蛋白質
蛋白質在奇亞籽中約佔14%，是優質植物蛋白的最佳來源之一，含有多種外源性氨基酸，其中含量最多的是亮氨酸、苯丙氨酸、纈氨酸、精氨酸和賴氨酸，以及內源性氨基酸，主要是谷氨酸和天冬氨酸、甘氨酸、絲氨酸和丙氨酸，由於比例完整，因此非常利於人體吸收
而蛋白質是人體維持生命不可或缺的營養素，甚至還有助於減重，研究指出，補充足夠分量的蛋白質有助於增加飽足感，對於零食的渴望程度還能降低60%，有助減肥者減少攝取澱粉類食物。註５
因此奇亞籽對於素食及減肥族群來說是一項優質的蛋白質來源，可列入每日飲食項目
膠原蛋白的5種功效及副作用(第1種大家都想問)
奇亞籽有副作用嗎？安全注意事項（8點使用禁忌）
看過以上的奇亞籽功效後，我們繼續來瞭解有沒有可能的副作用或使用禁忌，畢竟沒有任何一種食物能適合每種人
１．勿過量食用奇亞籽
奇亞籽含有植物有機酸：草酸鹽（Oxalate），該成分是一種堅果、豆類、種子和蔬菜的代謝產物，特定狀況下，若長期過量攝取會增加患腎結石和腎損傷的風險，尤其是有潛在腎臟疾病或高齡的對象
曾有因食用過量”高草酸食物”導致草酸鹽腎病（oxalate nephropathy）的案例
該名患者長達一年每天攝取150克杏仁和6湯匙奇亞籽（估計每天攝入1克可溶性草酸鹽，而正常的西方飲食是每天攝入<200毫克），隨後在腎臟科常規隨訪被診斷出草酸鹽腎病，後經低草酸鹽飲食和高液體攝入治療後逐步恢復。註１
２．可能導致消化問題：
奇亞籽是很好的水溶性纖維來源，每1盎司（約28克）含有11克纖維
雖然適量纖維對健康有好處，但過量攝入纖維可能引發會導致腹痛、便秘、腹瀉、和脹氣等問題（特別是在無充分水分搭配的狀況下）
３．炎性腸疾病須留意
患有炎性腸疾病（inflammatory bowel diseases），如潰瘍性結腸炎（ulcerative colitis）或克羅恩病（Crohn’s disease），患者可能需要遵從限制纖維飲食，特別是急性復發（腹瀉、痙攣）、腸道狹窄、小腸細菌過度生長和手術後等特定狀況。
４．不當攝食可能有令人窒息的風險
乾燥的奇亞籽暴露在水中時，會吸收10至12倍其重量的液體，並迅速膨脹
在吃奇亞籽之前，一定要先浸泡至少5至10分鐘。曾有一名男子，吃了一湯匙乾燥種子，然後喝了一杯水，種子便在食道中膨脹造成阻塞的危險案例
另外，吞嚥困難（Dysphagia）患者的人在進食時可能需要格外小心。
５．可能造成過敏
由於奇亞籽富含蛋白質，因此也可能造成過敏（雖然這並不常見）
症狀從皮膚紅疹、嘔吐、腹瀉、臉部／嘴唇／舌頭發癢腫脹都可能發生
曾有一名婦人在攝取奇亞籽後出現頭暈、呼吸急促、蕁麻疹和臉部腫脹的案例
假如你曾對芥菜籽（Mustard Seeds）過敏，那絕對別吃奇亞籽，因為它們同屬同一家族
６．勿與降血糖或降血壓藥物併用，由於奇異籽可能具調節血糖、血壓效應，可能影響藥物效力
７．避免與抗凝血劑一起使用：
由於奇亞籽富含Omega-3，而Omega-3具有抗凝血功效，因此若有服用抗凝血劑則要注意，避免一起使用，理論上可能增加出血的風險，還有開刀前2周應停止食用。
８．可能與前列腺癌有關聯
由於奇亞籽富含alpha-亞麻酸（alpha-linolenic acid，ALA），為omega-3脂肪酸的一種
一些研究表明，飲食中大量的ALA可能與較高的前列腺癌（Prostate cancer）發生率有關，但近期也有研究認為較高的ALA攝入量與較低的前列腺癌風險相關。註１、註２
因此，這方面的研究是目前相互矛盾的，但如果患有前列腺癌或患前列腺癌高風險族群，最好還是避免過量食用奇亞籽。
奇亞籽/奇異子可以乾吃嗎？一定要泡水嗎？
吃奇亞子一定要泡水嗎？這個問題長久以來就沒有正確答案，其實乾吃也是可以的，沒有任何壞處
但奇亞子在泡水後，會產生種子發芽效應，讓酵素抑制劑（防止種子發芽的酵素）減少，第一可以讓你吃下後更容易吸收，第二能讓種子中的養分轉換成氨基酸等營養素，可吸收到更多營養
因此浸泡後再吃是最有效率的吃法，也最常被推薦
如何浸泡奇亞籽/奇異子
浸泡奇異子請記得，種子與水大的比例大約是1:10，也就是1匙15克的種子約放入150 cc的水，浸泡約15至30分鐘（種子會吸水膨脹到12倍左右），分量及濃稠度可依喜好做調整
最多人推薦的奇亞籽/奇異子品牌哪裡買?
近年來各國食安問題連環爆，讓大家花錢買到的不是健康，而是黑心商品，因此品質控管相對嚴格的歐美產品便成了搶手貨
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Connie
2 years ago
「其中omega-3能調節多種分子過程，並發揮多效作用，包括：抗發炎，降低甘油三酯，保護心臟，抗心律失常，甚至有益認知功能」
這個 omega-3 是指所有 omega-3 還是只是指 EPA 和 DHA? 如果是後者，奇亞籽即是無效？
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Author
Oliver Sun
2 years ago
Reply to
Connie
Connie 您好，
這句話是指所有omega-3（EPA＋DHA）
Reply
Connie
2 years ago
Reply to
Oliver Sun
ALA 有這些功效嗎？
Last edited 2 years ago by Connie
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Author
Oliver Sun
2 years ago
Reply to
Connie
Connie 您好，
上述討論多半針對omega-3（EPA+DHA）這項成分
ALA需透過人體轉化，才能成為人體所需的EPA及DHA
但這轉換過程的效率因人而異
若想補充EPA和DHA，還是以針對這兩項成分的食物或補充劑為佳
Reply
楊文美
3 years ago
吃奇亞子過量 會有壞處嗎？
而：多少為 過量？
一天 食量為 多少？
Reply
Author
Oliver Sun
3 years ago
Reply to
楊文美
文美 您好，
任何食物都一樣，過量會造成腸胃負擔
每個人消化能力不同，無最佳建議量，適量攝取就行
Reply
Boabowlee
4 years ago
我家正好有一包上述產品Chia seed，之前朋友送的，每天早上伴著水果攪拌著喝非常美味
Reply
杨旦红
4 years ago
奇亚籽和亚麻籽混合在一起吃吗？
Reply
Author
Oliver Sun
4 years ago
Reply to
杨旦红
旦红 您好，
兩者併用無特別禁忌，但請留意上方文中提到的注意事項
Reply
Kamlai
4 years ago
用熱水定凍水泡好的？
Reply
Author
Oliver Sun
4 years ago
Reply to
Kamlai
Kamlai 您好，
沖泡時冷熱水都可以（但熱水別超過60度，以免破壞養分）
Reply
高氏玄
4 years ago
這個怎麼買？
Reply
Chen
4 years ago
Chia 跟芥菜子差很遠好嗎？
一個是十字花科一個潵型花科….建議查證
Reply
Author
Oliver Sun
4 years ago
Reply to
Chen
Chen 您好，
感謝您的反饋，內文已修正
Reply
邱淑惠
5 years ago
我在賣甜點，想做來賣，不知如何做，如何保存
Reply
Author
Oliver Sun
5 years ago
Reply to
邱淑惠
淑惠 您好，
可參考以下這本書，專門針對想吃甜點，卻又擔心熱量的族群，非常有賣點
低醣．生酮10分鐘甜點廚房
Reply
田龜黃老師
5 years ago
彰化二林舊社的田龜計畫，有機種植已有七年了，最近三年專門種植ACQ三大超級養生食物：Amaranth莧米、Chia奇亞、Quinoa紅藜。
最近三年就連有機肥都不施放了，只給水呵。歡迎參觀田龜計畫，請洽黃老師，或以手機0921-841-761加入line@田龜群組。
Reply
ken
6 years ago
請問泡涼開水和泡溫開水有什麼差別嗎？
Reply
Peggyszeto
6 years ago
Reply to
ken
如食緊 降血壓藥可否食德奇亞籽
Reply
Yuk
6 years ago
我看以上留言說如腸胃不太好的人，是否不合適食奇亞籽，還是每天早餐適量地食15g否以嗎？
Reply
Cathy Cat
6 years ago
奇亞子等於亞麻子嗎?懷孕期間可食嗎?
Reply
Author
Oliver Sun
6 years ago
Reply to
Cathy Cat
Cathy Cat您好，
奇亞籽與亞麻籽是不同的，懷孕期間適量食用沒有問題
Reply
山子
6 years ago
食用奇異果籽十天，早餐與麥皮拌食。(熱滾水焗三十分鐘)
食用後腳部(腳眼上下位置)出現浮腫，是何原因？現停食。
Reply
妤
6 years ago
請問哺乳的媽咪是否可食用呢？謝謝！
Reply
Author
Oliver Sun
6 years ago
Reply to
妤
妤您好，
只要不曾對堅果或種子類食物過敏，哺乳期適量食用奇雅籽是沒有問題的
Reply
KAR
6 years ago
2歲小孩能服用嗎
Reply
Author
Oliver Sun
6 years ago
Reply to
KAR
您好，2歲之前的寶寶咀嚼能力可能尚未發展完全，不建議食奇亞籽
Reply
Zoe
6 years ago
請問有腸易激綜合症的患者或有胃氣脹的人可以食用嗎？如可以的話，分量應該每次多少呢？謝謝
Reply
Author
Oliver Sun
6 years ago
Reply to
Zoe
Zoe您好，奇亞仔算食物，分量無特別規範，但腸胃道功能不佳者，可以打碎磨粉後適量食用
Reply
郭佳佳
6 years ago
請問奇亞籽可以加檸檬和紅茶一起泡著喝嗎？
Reply
Author
Oliver Sun
6 years ago
Reply to
郭佳佳
佳佳您好，可以加入您喜愛的飲品，提升口感
Reply
Sherry
6 years ago
請問超過嚐味期限的奇亞子籽，還可以吃嗎？
Reply
Author
Oliver Sun
6 years ago
Reply to
Sherry
Sherry您好，如果剛過期幾天且未開封，在保存良好的條件下應該還是能食用
若已開封，則可能有變質問題，為了您的健康，還是丟棄吧
Reply
张
6 years ago
刚开好刀四个月了可以吃吗?
Reply
Author
Oliver Sun
6 years ago
Reply to
张
您好，奇亞子適量食用是沒有問題的
Reply
Serien
6 years ago
請問，急性淋巴血癌患者可以食用奇亞籽嗎？
Reply
李小姐
7 years ago
如果會稀釋血液，那麼經期時能吃嗎？
Reply
磨菇露露大丸子
7 years ago
你好，請問進食奇亚籽後食道出現異物感怎麼辦？胸口悶了已經兩天，非常不舒！謝謝。
Reply
Author
Oliver Sun
7 years ago
Reply to
磨菇露露大丸子
您好，建議尋求專業醫療人士處理，以確認狀況，感謝
Reply
奇亞人
7 years ago
每次吃了之後有些搅肚痛，當天大事兩三次，屬正常嗎?
Reply
Author
Oliver Sun
7 years ago
Reply to
奇亞人
您好，建議在確定原因前暫停食用奇亞籽，肚絞痛非正常現象，需就醫確認
Reply
小瑜
7 years ago
請問如果吃阿奇籽作為降膽固醇，那每日應該吃多少才得到功效。謝
Reply
Patti Ch
7 years ago
什麼時候最適當進食奇亞籽？餐前/餐後？
Reply
Author
Oliver Sun
7 years ago
Reply to
Patti Ch
Patti您好，如果消化系統沒有問題，餐前食用奇異籽會較適合
Reply
anna
7 years ago
请问奇亚籽浸泡在水…多久要喝完？
Reply
Author
Oliver Sun
7 years ago
Reply to
anna
建議2小時內喝完，過久容易滋生細菌
Reply
anna
7 years ago
请问奇亚籽和奇異子是一样的东西吗？
请问有胃溃疡可以奇亚籽吗？
Reply
Author
Oliver Sun
7 years ago
Reply to
anna
您好，是一样的，有胃溃疡就不建议吃奇亚籽，因为纤维含量较高，过量可能增加肠胃负担
Reply
貝貝
7 years ago
請問拔智齒前需要停止服用奇亞籽嗎？
Reply
Author
Oliver Sun
7 years ago
Reply to
貝貝
貝貝您好，在健康狀況良好的情形下，少量食用不至於有不良影響，謝謝
Reply
christysim
7 years ago
请问可以用加了苹果醋的水浸泡吗?
Reply
Author
Oliver Sun
7 years ago
Reply to
christysim
可以的
Reply
winnie
6 years ago
Reply to
Oliver Sun
请问这个保健品在哪里能买到呢？在马来西亚能买到吗？
Reply
Author
Oliver Sun
6 years ago
Reply to
winnie
winnie您好，iHerb.com提供全球宅配服務，可參考上方教學文，謝謝
Reply
Liu zhijun
3 years ago
Reply to
Oliver Sun
请问2岁的小朋友可以吃奇亚籽和亚麻籽吗？谢谢！
Reply
Author
Oliver Sun
3 years ago
Reply to
Liu zhijun
Liu zhijun您好，
一般3歲以上的兒童才可吃奇亞籽或亞麻籽，但請適量，大量食用可能會導致脹氣
部分孩童可能對種子類食物過敏，若食用後出現任何異常徵狀，如皮膚紅疹、臉部腫脹，請立即尋求正規醫療協助
Reply
Mok
7 years ago
有规定说chia seed泡多久了就不可以喝吗? 发芽了还可以吗?
Reply
Author
Oliver Sun
7 years ago
Reply to
Mok
建议5到6小时内喝完，毕竟放久了容易生细菌
Reply
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Proven Benefits of Chia Seeds
en Benefits of Chia SeedsHealth EssentialsHealth LibraryFind a DoctorMake an AppointmentNewsCareersContact UsAdvertisementAdvertisementAdvertisementJune 20, 2023What Are the Benefits of Chia Seeds?Packed with fiber, antioxidants and vitamins, chia seeds are good for you and your gutYou may remember chia seeds from the Ch-Ch-Ch-Chia Pets® of the 1980s. While you can still buy these sprouting terracotta pets, chia seeds are even more popular today as a health food.AdvertisementCleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. PolicyChia seeds come from a flowering plant native to Mexico and Guatemala called Salvia hispanica, says registered dietitian Kayla Kopp, RD, LD. For centuries, people in those regions have incorporated chia seeds into their diet. With good reason — chia seeds are loaded with nutrition. Some people even call them a superfood.Why are chia seeds good for you?Though chia seeds are small, they’re among the best seeds to eat. “Few foods pack such a nutritional punch,” says Kopp.Chia seeds are an excellent source of many nutrients. One ounce of chia seeds can help contribute toward your daily value of fiber, protein, minerals and B vitamins.NutrientsMilligrams (mg) in 1 ounce of chia seedsDaily value (mg)Percent of daily valueFiber9.82835%Protein4.7509%Magnesium9542023%Phosphorus244125020%Calcium179130014%Zinc1.31112%Iron2.21812%Thiamine (vitamin B1)0.1761.215%Riboflavin (vitamin B2)0.0481.34%Niacin (vitamin B3)2.52013%NutrientsFiberMilligrams (mg) in 1 ounce of chia seeds9.8Daily value (mg)28Percent of daily value35%ProteinMilligrams (mg) in 1 ounce of chia seeds4.7Daily value (mg)50Percent of daily value9%MagnesiumMilligrams (mg) in 1 ounce of chia seeds95Daily value (mg)420Percent of daily value23%PhosphorusMilligrams (mg) in 1 ounce of chia seeds244Daily value (mg)1250Percent of daily value20%CalciumMilligrams (mg) in 1 ounce of chia seeds179Daily value (mg)1300Percent of daily value14%ZincMilligrams (mg) in 1 ounce of chia seeds1.3Daily value (mg)11Percent of daily value12%IronMilligrams (mg) in 1 ounce of chia seeds2.2Daily value (mg)18Percent of daily value12%Thiamine (vitamin B1)Milligrams (mg) in 1 ounce of chia seeds0.176Daily value (mg)1.2Percent of daily value15%Riboflavin (vitamin B2)Milligrams (mg) in 1 ounce of chia seeds0.048Daily value (mg)1.3Percent of daily value4%Niacin (vitamin B3)Milligrams (mg) in 1 ounce of chia seeds2.5Daily value (mg)20Percent of daily value13%Chia seeds are also rich in antioxidants, such as polyphenols. Antioxidants fight free radicals that can damage your cells. Free radicals occur in your body naturally, as well as from exposure to harmful substances like:Alcohol.Cigarette smoke.Pollution and other toxic chemicals.Radiation.When you eat chia seeds, you also get a sizeable dose of healthy fats, including omega-3 fatty acids. Omega-3s are essential for brain and eye health, immunity and even heart health.Benefits of chia seedsThe richness of nutrients in chia seeds may translate to many health benefits. Research on the health effects of chia seeds is still in its early stages, but the results so far are positive.Of course, chia seeds are just one component of a healthy diet, notes Kopp. To maximize their benefit, they should be part of the healthy foods you eat every day.AdvertisementSome of the benefits of chia seeds include:1. Improve digestive functionStudies show that chia seeds boost vitamin and mineral absorption in your gut. They also promote the growth of “good” gut bacteria.“And based on their fiber content, it’s also likely that chia seeds can help relieve constipation,” adds Kopp.2. Aid with weight lossDrinking a glass of chia water (chia seeds mixed with water) may help you eat less. Chia seeds expand when they get wet and take up room in your stomach. You may feel less hungry, which can lead to weight loss.But be careful. “Too many chia seeds can actually cause digestive problems,” cautions Kopp. “If you’re not drinking enough water, the seeds absorb the water in your gut. This may cause constipation, bloating and gas.”3. Help prevent chronic diseasesResearch suggests that chia seeds may help prevent chronic conditions such as heart disease, diabetes, obesity and maybe even cancer. Results of human studies show that chia seeds may:Decrease inflammation.Improve control of blood sugar levels.Lower blood pressure.Raise levels of omega-3 fatty acids in your blood.Reduce triglycerides.But not all studies agree. For example, one study looked at disease risk factors in 76 people who have overweight or obesity. Participants received chia seeds or a placebo (fake) supplement mixed with water twice a day for 12 weeks. The researchers found no differences between the groups in weight, cholesterol levels, blood pressure or inflammation.AdvertisementMore research is needed to better understand the health benefits of chia seeds and the ideal amount you should consume each day. “But even without this evidence, you can confidently include chia seeds in your diet,” says Kopp. “We know they are excellent sources of nutrition and contribute to your overall health. Just don’t go overboard. Moderation is best with any food.”How to incorporate chia seeds into your dietIf you’re looking for ways to incorporate chia seeds into your diet, Kopp recommends starting with a basic chia pudding. You can also add them to a smoothie or your morning oatmeal. The texture is similar to tapioca.If you like the texture, try exploring other recipes, such as:Berry chia seed jam.Chia coleslaw with raisin reduction.Chia guacamole.Chia seed pumpkin pudding.Holiday zinfandel chia onion relish.Perfect chocolate chia pudding.Not a fan of the texture? These chia turkey meatballs provide all the health benefits without the chia-like consistency. And when you use ground chia seeds in baked goods, you won’t even notice the chia seeds are there. Pumpkin-apple chia muffins and morning glory chia seed muffins are two recipes to try. Your body will thank you for the healthy and tasty treat.AdvertisementAdvertisementAdvertisementRelated ArticlesMarch 6, 2024Is It Safe To Eat Snow?If the flakes are undisturbed, pristine white and come from the top layer, it’s typically safe to indulge in a scoopMarch 1, 2024Easy, Low-Calorie Snacks To Get You Through the DaySnacking can bring benefits with healthy food choices and planningFebruary 14, 2024Is Red Meat Bad for You?It has nutrients your body needs, but it also comes with some serious health risksJanuary 31, 2024Flaxseed: A Little Seed With Big Health BenefitsGround flaxseed is full of heart-healthy omega-3s, antioxidants and fiber, and easy to add to just about any recipeJanuary 29, 202475 Healthy Meal Prep Ideas for Breakfast, Lunch and DinnerNo more scrambling to figure out what to eat during your busy weekJanuary 15, 2024A Beginner’s Guide to Healthy Meal PrepSet yourself up for success by carefully choosing your recipes, storage containers and prepping dayJanuary 3, 2024Recipe: Roasted Garlic, Zucchini and Tomato BakeA colorful side dish to brighten any mealNovember 29, 2023Recipe: Cool Tropical SmoothieA zesty thirst-quencher that’s dairy-free and veganTrending Topics25 Magnesium-Rich Foods You Should Be EatingA healthy diet can easily meet your body’s important demands for magnesiumHeart Rate Zones ExplainedA super high heart rate means you’re burning more than fatWhat To Eat If You’ve Been Diagnosed With PrediabetesType 2 diabetes isn’t inevitable with these dietary changesAdFacebookTwitterYouTubeInstagramLinkedInPinterestSnapchatHealth EssentialsHomeAbout Cleveland ClinicCareers at Cleveland ClinicGivingOffice of Diversity & InclusionCommunity OutreachResearch & InnovationsHealth LibraryFree Health eNewslettersResources for Medical ProfessionalsMedia RelationsSite Information & PoliciesSend Us FeedbackAbout this WebsiteAdvertising PolicySocial Media PolicyCopyright, Reprints & LicensingWebsite Terms of UseWebsite Privacy PolicyNotice of Privacy PracticesNon-Discrimination NoticeResourcesMobile AppsPodcasts9500 Euclid Avenue, Cleveland, Ohio 44195 | 800.223.2273 | © 2024 Cleveland Clinic. All Rights Reserved.Chia Seeds | The Nutrition Source | Harvard T.H. Chan School of Public Health
Chia Seeds | The Nutrition Source | Harvard T.H. Chan School of Public Health
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Home > The Nutrition Source > Food Features > Chia Seeds
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Chia Seeds
“Ch-ch-ch-chia” may be a familiar jingle if you grew up during the 1980s. Little did we know that those popular ceramic pets sprouting grass “hair” were a foretelling of the even greater success their seeds would have in edible form 25 years later. Chia seeds are often referred to as a “superfood” or functional food—unregulated terms more useful in the marketing sphere than by nutrition experts who understand that there is no magic bullet or replacement for a healthful dietary pattern that relies on a variety of nutritious foods.
Functional foods are touted to offer benefits beyond their nutritional value, such as lowering cholesterol or improving gut health. Not only listed as such, chia seeds are also used as a functional ingredient, added to less nutritious items like baked pastries and snacks, to improve their appeal to health-conscious consumers. Health claims about chia seeds include reducing appetite and weight, lowering triglycerides, and improving blood sugar levels in type 2 diabetes.
Chia seeds come from the plant Salvia hispanica L., and were at one time a major food crop in Mexico and Guatemala. Cultivated as a food source as early as 3500 BC, it was offered to Aztec gods in religious ceremonies. According to industry reports, the chia seed market is projected to reach more than 2 billion USD in sales by 2022. [1]
Source Of
Polyunsaturated fat, as omega-3 fatty acids
Fiber
Protein
Calcium
Phosphorus
Zinc
Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body. [2]
Chia Seeds and Health
Chia seeds contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases. Of particular interest by researchers is chia seeds’ high content of alpha-linolenic (ALA) fatty acids. Sixty percent of the oil in chia seeds is from these omega-3 fatty acids. [2] However, available research has been more favorable towards a diet containing omega-3-rich foods rather than on chia seeds alone.
In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation). The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
A large Chinese cohort of more than 63,000 individuals found that those with the highest intakes of omega-3 fatty acids from seafood and plant sources had a 17% reduced risk of cardiovascular mortality compared with those who had the lowest intakes. [3] Few cohort studies include ALA plant sources of omega-3, but these oils are fairly common in the Asian diet. The Nurses’ Health Study found a 40% reduced risk of sudden cardiac death in women who ate the highest amounts of ALA. [4] The Cardiovascular Health Study cohort with more than 5000 men and women, ages 65 years and older, found a 50% lower risk of fatal ischemic heart disease with higher intakes of ALA. [5] Food sources of ALA in these studies included whole grains, cooking oils, legumes, and soy.
Animal studies have shown that chia seeds can beneficially affect cholesterol levels, weight loss, and increased satiety. [6] However, literature reviews and controlled trials in humans have not shown a specific benefit of chia seeds on cardiovascular risk factors including body weight, blood pressure, lipid levels, blood sugar, and inflammation. [6-8] These findings affirm that chia seeds do not act alone to benefit human health but may contribute to disease prevention when incorporated as part of a varied plant-rich diet and other healthy lifestyle behaviors.
Purchase
People often wonder if chia seeds should be eaten ground instead of whole. The surface of chia seeds is delicate and easily breaks apart when exposed to moisture, so they are typically prepared with liquid foods (as seen with the recipe ideas below). In this way, they are absorbed and digested well in their whole form, unlike flax seeds. If eating the seeds dry, choosing ground chia seeds may help to improve absorption.
Chia seeds last for 4-5 years without refrigeration. Store in a cool, dry spot.
Make
Chia Gel: Chia seeds absorb water quickly (up to 10 times their weight in liquid!). Place ¼ cup seeds in 1 cup liquid, stir well, and cover. Allow to sit for about 15-20 minutes until the texture changes to a soft gelatin. Store in refrigerator for up to one week. Add to smoothies and soups to boost nutrient value and create a thicker, more satisfying consistency.
Chia Pudding: To make a dessert variation, mix ¼ cup of seeds with one cup of liquid such as milk (almond, soy, or dairy all work) or 100% fruit juice. Allow to sit for at least 15 minutes refrigerated. Add nuts, chopped fresh fruit, or cinnamon if desired.
Chia Sprouts: Place chia seeds in a single layer (use only about a teaspoon to allow enough space to grow) in a terracotta saucer or unglazed clay dish. Spray the seeds with water several times and cover with plastic wrap or a clear glass dish. Put in a sunny spot. Spray morning and evening until green sprouts appear, about 3-7 days. Use these microgreens to garnish salads and sandwiches.
Egg Replacer: This may be used to replace whole eggs in baking. For 1 whole egg, mix 1 tablespoon of whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Allow to sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.
Serve
Chia seeds are a highly versatile ingredient. They have little if any distinctive flavor, so they don’t compete with other flavors in a dish. They also soften in the presence of liquid and become a less detectable texture. Commercially, they are added to cereals, crackers, beverages, breads, and other baked goods to boost their nutritional value. Basically, chia seeds can be added as long as there is moisture to hold the seed in place.
Sprinkle a few teaspoons into breakfast cereal (hot or cold) salads, soups, or stews.
Stir into salad dressings, sauces, marinades, or cake/muffin/bread batter.
Use chia gel as a thickener added to smoothies, puddings, and soups (stir the gel into these foods after they are prepped or cooked).
More recipe ideas and serving suggestions featuring chia seeds:
Quinoa Chia Edamame Veggie Burger
Did You Know?
Chia seeds come in black and white varieties, but there is no difference in nutritional content.
There are a few rare cautions when eating chia seeds. A case report presented at the American College of Gastroenterology Annual Scientific Meeting in 2014 made headlines describing a patient who ate dry chia seeds followed by a glass of water. The seeds expanded in the esophagus and caused a blockage. Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt. Do not eat dry chia seeds by themselves. People who have dysphagia, a condition that causes difficulty in swallowing (as was the case with this patient) or other digestive issues, should eat chia seeds with care.
References
Mordor Intelligence. Global Chia Seeds Market – Analysis of Growth, Trends and Forecast (2017-2022). Accessed 12/4/2017.
Suri, S., Passi, J. S., Goyat, J. Chia Seed (Salvia Hispanica L.) – A New Age Functional Food. 4th International Conference on Recent Innovations in Science Engineering and Management. March 20, 2016.
Koh AS, Pan A, Wang R, Odegaard AO, Pereira MA, Yuan JM, Koh WP. The association between dietary omega-3 fatty acids and cardiovascular death: the Singapore Chinese Health Study. Eur J Prev Cardiol. 2015 Mar;22(3):364-72.
Albert CM, Oh K, Whang W, Manson JE, Chae CU, Stampfer MJ, Willett WC, Hu FB. Dietary α-linolenic acid intake and risk of sudden cardiac death and coronary heart disease. Circulation. 2005 Nov 22;112(21):3232-8.
Lemaitre RN, King IB, Mozaffarian D, Kuller LH, Tracy RP, Siscovick DS. n− 3 Polyunsaturated fatty acids, fatal ischemic heart disease, and nonfatal myocardial infarction in older adults: the Cardiovascular Health Study. Am J Clin Nutr. 2003 Feb 1;77(2):319-25.
de Souza Ferreira C, de Sousa Fomes LD, Espirito Santo da Silva G, Rosa G. Effect of chia seed (Salvia hispanica L.) consumption on cardiovascular risk factors in humans: a systematic review. Nutricion hospitalaria. 2015;32(5).
Nieman DC, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012 Jul 1;18(7):700-8.
Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 2009 Jun 1;29(6):414-8.
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奇亞籽
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奇亞籽（Chia Seed）是薄荷類植物芡歐鼠尾草（Salvia Hispanica L.）的種子，原產地為墨西哥南部和危地馬拉等北美洲地區。其中質量最好的被稱為：虎紋奇亞籽。奇亞籽較小，一般為長1.87±0.1mm，寬1.21±0.08mm，厚0.88±0.04mm，呈橢圓，表面光滑，顏色從米黃色到深咖啡色，表面帶有大理石紋脈絡線
[1]
。淺色的種子在重量、寬度、以及厚度上略比黑色的種子飽滿
[2]
。它是omega-3脂肪酸含量最豐富的食物，並且含有天然抗氧化劑。
中文名
奇亞籽
外文名
Chia Seed
釋 義
薄荷類植物芡歐鼠尾草的種子
形 狀
呈橢圓，表面光滑，顏色從米黃色到深咖啡色
營養價值
富含omega-3脂肪酸
原產地
墨西哥南部和危地馬拉等北美洲地區
目錄
1
營養價值
▪
膳食纖維
▪
脂肪及其組成
▪
蛋白質
2
應用
▪
用於食品
▪
用於控制害蟲
▪
用於藥品
3
安全性
4
國內進口
5
影響生態
奇亞籽營養價值
奇亞籽富含人體必需脂肪酸α-亞麻酸，多種抗氧化活性成分（綠原酸，咖啡酸，楊梅酮，槲皮素，山奈酚等），是天然omega-3脂肪酸的來源，並含有豐富的膳食纖維、蛋白質，維生素，礦物質等
[3]
。表1 奇亞籽及其他幾種穀物的營養成分比較（/100g）營養成分奇亞籽藜麥莧菜亞麻籽能量（kcal）486N/rN/r450蛋白質（g）16.5414.8-25.714.920總脂肪（g）30.745.3-6.29.141遊離脂肪酸（g）3.33N/r2.45N/r單不飽和脂肪酸（g）2.31N/r2.17N/r多不飽和脂肪酸（g）23.67N/r4.4723反式脂肪酸0.14N/r0.02N/r歐米伽-317.83N/rN/rN/r膽固醇0N/rN/r0.09碳水化合物（g）42.1255.8-69.170.329膳食纖維（g）34.408.8-12.11228注：N/r：未見報道；
奇亞籽膳食纖維
根據美國糖尿病協會（ADA）調查統計，膳食纖維的日推薦量為20-35g/天。每100g奇亞籽含有30-40g的膳食纖維，可以達到成人的每日膳食推薦量
[4]
。表2 幾種食物中總膳食纖維含量的比較
[4]
（g/100g可食用部位）奇亞籽34.4花生8.5亞麻籽27.3大豆9.6莧菜6.7蘋果（乾重）8.7藜麥7.0香蕉（乾重）9.9杏仁12.2桃子（乾重）8.2
奇亞籽脂肪及其組成
奇亞籽
奇亞籽富含的亞麻酸，是一種多不飽和脂肪酸，也是omega-3 的前體物質。據研究表明，奇亞籽含有的不飽和脂肪酸佔總脂肪含量的80.5%，且n-6/n-3比例合理。（人類膳食中n-6與n-3PUFA攝取比例失衡會導致心腦血管疾病、癌症、炎症以及自身免疫性疾病的發生）。
奇亞籽蛋白質
奇亞籽蛋白質含量在15-23%之間，含量與生長地域有較大的關係。奇亞籽蛋白質含量比傳統穀物，小麥，大米等要高。值得一提的是，奇亞籽蛋白質不含麪筋，所以對於麪筋過敏的人羣來説，是非常好的蛋白質來源。奇亞籽含有人體所需的8種必需氨基酸，且氨基酸組合接近FAO/WHO理想模式，有較好的營養價值。表3 幾種穀物蛋白質含量比較
[4]
穀物名稱蛋白質含量%奇亞籽20.7小麥13.68大麥12.48玉米9.42大米6.50表4 奇亞籽氨基酸含量表
[4]
氨基酸名稱含量g/100g氨基酸名稱含量g/100g必需氨基酸苯丙氨酸1.016非必需氨基酸天冬氨酸1.689蘇氨酸0.709絲氨酸1.049纈氨酸0.950穀氨酸3.500甲硫氨酸0.588甘氨酸0.943異亮氨酸0.801丙氨酸1.044亮氨酸1.371半胱氨酸0.407色氨酸0.436酪氨酸1.016賴氨酸0.970精氨酸2.143組氨酸（嬰兒必需）0.531脯氨酸0.776（4）維生素奇亞籽是B族維生素的優質來源。與其他穀物相比，尼克酸（VB3）含量高於玉米，大豆，燕麥，小麥等
[5]
。表4 奇亞籽維生素含量（/100g）
[4]
維生素單位含量維生素Cmg1.60硫胺素（VB1）mg0.62核黃素（VB2）mg0.17煙酸（VB3）mg8.83葉酸μg49維生素AIU54.00維生素E（α-生育酚）mg0.50（5）礦物質奇亞籽礦物質含量豐富。與100g的牛奶相比，奇亞籽含鈣量為牛奶的6倍，含磷量為牛奶的11倍，含鉀量為牛奶的4倍，除此之外還含有鐵、鋅、銅等。與其他穀物如小麥、大米、燕麥、玉米等相比，奇亞籽的鈣含量約為13-354倍，磷含量約為1-12倍，鉀含量為1.6-9倍。表5 奇亞籽礦物質含量（/100g）
[4]
礦物質Mg鈣631鉀407鎂335磷860硒55.2μg銅0.924鐵7.72鈉16鋅4.58（6）抗氧化物質奇亞籽含有多種抗氧化活性物質，含量較多的是綠原酸和咖啡酸，其次是楊梅酮，槲皮素，山奈酚、生育酚等，這些抗氧化物質相互作用，使得奇亞籽的抗氧化活性高於單一的VC和VE
[6]
[7]
。表6 奇亞籽中抗氧化活性成分含量物質moL/kg咖啡酸（非水溶性）6.6×10咖啡酸（水溶性）13.5×10綠原酸7.1×10楊梅酮3.1×10槲皮素0.2×10山奈酚1.1×10
奇亞籽應用
奇亞籽用於食品
A 食品原料：奇亞籽已經在不同的國家廣泛應用開來，如泰國，墨西哥，阿根廷，智利，新西蘭，日本，美國，加拿大以及澳大利亞等。主要應用於飲料，穀物棒，餅乾，麪條，麪包，酸奶等。B營養補充：從奇亞籽中提取的omega-3製成膠囊，可作為omega-3的營養補充劑。C用作香料：奇亞籽油含有多種揮發性成分，可以用於製作調香劑作為芳香成分的來源。D改性材料：奇亞籽的表面含粘多糖，可作為包埋和薄膜改性的原材料
[6]
。
奇亞籽用於控制害蟲
奇亞籽葉子含有β-石竹烯，藍桉醇，二氯化蒎烯等化合物，可以有效的抵制昆蟲害
[8]
。
奇亞籽用於藥品
A控制血糖：奇亞籽含膳食纖維較高（每12g奇亞籽含有約5g纖維），非水溶性膳食纖維吸水後膨脹，體積為原來的數倍，這就導致了人產生飽腹感，減緩消化的速度，使得血糖以及胰島素可以相對穩定在某一水平
[9-10]
。B降低膽固醇：研究表明，omega-3可以降低甘油三酯，且奇亞籽中含有β-甾醇可以降低細胞膽固醇含量
[11]
。
奇亞籽安全性
2009年被EFSA(歐洲食品安全局)認為是新的食品原料，且經科學驗證，奇亞籽不會引起任何過敏性、抗營養性或者毒副作用
[12]
。2014年，根據《中華人民共和國食品安全法》和《新食品原料安全性審查管理辦法》有關規定，現批准奇亞籽為新食品原料
[13]
。
奇亞籽國內進口
天津進口一批墨西哥奇亞籽，這是國內首次從天津口岸進口奇亞籽。
[14]
奇亞籽影響生態
奇亞籽有超強繁殖能力，在國內沒有相關種植報告，傳入後可能會導致原有物種退化甚至滅絕，給生態平衡造成嚴重破壞的危險。
[15]
參考資料
1.
LA Muñoz，A Cobos，O Diaz，JM Aguilera. Chia seeds: Microstructure, mucilage extraction and hydration. Journal of Food Engineering. 2012, 108(1):216-224
2.
VY Ixtaina，SM Nolasco，MC Tomás. Physical properties of chia (Salvia hispanica L.) seeds.Industrial Crops & Products, 2008, 28(3):286–293
3.
Chia Seed (Salvia hispanica): An Ancient Grain and a New Functional Food. Food reviews international, 2013,29:394-408,
4.
奇亞籽營養成分
．United States Department of Agriculture [引用日期2016-04-15]
5.
AA Bushway，PR Belyea，RJ Bushway. Chia Seed as a Source of Oil, Polysaccharide, and Protein. Journal of Food Science, 1981, 46(5):1349-1350
6.
LA Muñoz，JM Aguilera，L Rodriguez-Turienzo，A Cobos，O Diaz. Characterization and microstructure of films made from mucilage of Salvia hispanica and whey protein concentrate. Journal of Food Engineering, 2012, 111(3):511-518
7.
E Reyes-Caudillo，A Tecante，MA Valdivia-López. Dietary fibre content and antioxidant activity of phenolic compounds present in Mexican chia (Salvia hispanicaL.) seeds. Food Chemistry, 2008, 107(2):656-663
8.
Mukhtar Ahmed，Irwin P. Ting，Rainer W. Scora. Leaf Oil Composition of Salvia hispanica L. from Three Geographical Areas. Journal of Essential Oil Research, 1994, 6(3):223-228
9.
V Vuksan，D Whitham，JL Sievenpiper，AL Jenkins et al. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care, 2007, 30(11):2804-2810
10.
V, Vuksan，AL Jenkins，AG Dias，AS Lee，et al. Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.). European Journal of Clinical Nutrition, 2010, 64(4):436-8
11.
Strand E, Pedersen ER, Svingen GF, Schartum-Hansen H, et al. Dietary intake of n-3 long-chain polyunsaturated fatty acids and risk of myocardial infarction in coronary artery disease patients with or without diabetes mellitus: a prospective cohort study. Bmc Medicine, 2013, 11(14):1506-1507
12.
European Food Safety Authority. Opinion on the safety of ‘Chia seeds (Salvia hispanica L.) and ground whole Chia seeds’ as a food ingredient. EFSAJ.2009,1-12
13.
關於批准塔格糖等6種新食品原料的公告（2014年第10號）
14.
奇亞籽首次登陸天津口岸
．中國質量新聞網[引用日期2018-04-08]
15.
福州機場郵檢首次截獲奇亞籽 可能破壞生態平衡
．東南網[引用日期2018-04-09]
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營養價值
1.1
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1.2
脂肪及其組成
1.3
蛋白質
2
應用
2.1
用於食品
2.2
用於控制害蟲
2.3
用於藥品
3
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神奇的奇亞籽：吃法、好處、副作用
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台灣營養
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一月 3, 2018
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標籤
chia奇亞籽
奇亞籽是這兩年超紅的健康補給品之一，在PTT、臉書團購網等看板上，都會看到有人推薦奇亞籽。但對大部份人來說，奇亞籽這個名字很陌生，一般飲食裡也很少會看到奇亞籽的出現。究竟奇亞籽是什麼東西呢？網路上瘋傳的奇亞籽好處，又是不是都是真的呢？以下這篇文章，就要來幫大家整理奇亞籽的完整、正確知識，希望能提供大家一些參考。
奇亞籽基本介紹
奇亞籽（Chia seed），也有人稱為奇異籽或歐鼠尾草籽，是一種叫芡歐鼠尾草的植物種子。根據歷史紀錄，最早種植芡歐鼠尾草的是墨西哥中部的阿茲特克人，他們把奇亞籽當作和玉米一樣的主食。事實上，奇亞籽的名字「奇亞」來源，就是阿茲特克人說的馬雅語，意思是力量，也就是提供力量的種子。
阿茲特克人的觀念並沒有錯。奇亞籽內含豐富的ω-3脂肪酸、omega 3和維生素B、核黃素、葉酸、硫胺和煙酸，此外也含有許多人體必需的微量元素，如鈣、鎂、鐵、鋅、錳等，可以一次補充許多人體需要的養分，提供正常新陳代謝所需的能量。也難怪阿茲特克人吃了之後，會覺得力量大增。
天然的奇亞籽是一個直徑約1mm的橢圓形種子，顏色為棕黑色，外觀看起來有點像淡色的罌粟籽。奇亞籽種子特別的地方是很會吸水，可以吸收重量12倍的液體，也因此很多人說吃完奇亞籽特別有飽足感。
歐美廠牌有不少直接賣奇亞籽種子的商品，可以加在麵包或優格上一起吃。如果比較不習慣直接吃堅果或穀類，也可以選擇把奇亞籽加在麥片、能量棒、穀麥棒、麵包、奇亞籽飲料等其他食品的食用方式。
奇亞籽的五大好處
前面提到，奇亞籽中含有許多人體必需的營養成分，對於維持身體正常機能大有幫助。以下是我們根據營養師的建議整理出的奇亞籽五大好處。
好處一：增加飽足感，幫助體重管理
控制進食的時候最怕餓，但你知道有些食物是會越吃越餓的嗎？所謂吃的好，不如吃的巧。隨著低GI飲食的流行，越來越多人知道，選擇能增加飽足感的食物，幫助抑制饑餓感，才是體重管理有效的關鍵。
奇亞籽就是一個可以增加飽足感的食物。前面提過，奇亞籽有很好的吸水功能，吃到肚子裡之後，可以自行吸收水分，增加體積，進而提升飽足感。這麼厲害的吸水功能，是因為奇亞籽含有豐富的膳食纖維，不僅不含熱量，不會讓血糖上升，還可以有抑制饑餓感的功效。
好處二：幫助消化
一般人常常蔬菜吃得少，纖維攝取不足，造成便秘、消化不良等消化系統問題。奇亞籽中含有的豐富膳食纖維，可以幫助消化，維持消化道正常機能。
好處三：補充蛋白質
蛋白質是維持人體正常新陳代謝的重要營養素之一。一般人大多從奶蛋魚肉等食物中攝取蛋白質，也因此，吃素的人很容易會有蛋白質攝取不足的問題。想要從植物中補充蛋白質，奇亞籽是一個很好的選擇。在奇亞籽中，約有15%的蛋白質含量，而且屬於更容易吸收的植物性蛋白，又不用擔心會像吃肉一樣吃進太多脂肪熱量，因此不論是吃素或吃葷，都可以藉由吃奇亞籽來補充蛋白質。
好處四：補充omega 3
Omega 3是多元不飽和脂肪酸的一種，是人體必需脂肪酸之一，可以幫助維持體內膽固醇正常含量，但由於人體無法自行製造，必須從食物中攝取。一般食物中，omega 3含量最多的是深海魚油，不過植物中也有不少含有omega 3的營養來源，奇亞籽就是其中之一。奇亞籽含有18%的omega 3，是很好的天然omega 3營養來源，可以幫助您補充身體所需的脂肪酸。
好處五：補充鈣質
鈣質對於成長中的小孩，以及有罹患骨質疏鬆風險的中老年人都非常重要。牛奶中的鈣含量最高，不過對於有乳糖不耐症的人來說，就不是那麼方便。這時除了補充鈣片之外，也可以從天然食品中攝取。其實，奇亞籽含有的鈣質比例比牛奶還高，是很好的鈣質補充來源，可以幫助維持骨骼的健康。
奇亞籽推薦吃法／食譜
看到這裡心動了嗎？但奇亞籽這麼小一顆種子，要怎麼吃呢？想吃奇亞籽，除了可以直接買市面上調配好的奇亞籽能量棒或奇亞籽飲料，也可以自己做創意食譜喔。
不過料理奇亞籽雖然不難，也是有一點學問的。一開始大家常問的問題，就是奇亞籽會像米一樣需要洗嗎？如果要洗，需要泡多久呢？其實，奇亞籽不需要特別清洗，但在料理之前，需要先浸泡幾分鐘，讓種子中的膠狀物質釋放出來。一般泡冷水需要5分鐘，泡熱水則可以快一些，大概3分鐘就可以發現水變得稠稠的，就表示奇亞籽準備好囉。
因為奇亞籽本身並沒有味道，因此通常會建議加入已經有點調味的食品中，像是燕麥粥、優格、布丁、奶茶等，或是做成向西米露一樣的飲品，加入天然蜂蜜一起食用，夏天的時候冰在冰箱，不僅可以帶來飽足感，更可以消暑喔。
奇亞籽副作用
雖然奇亞籽是天然食物，在一般情況下，不會造成太多副作用。不過如果有下列情況的人，建議在吃奇亞籽之前，先詢問醫師。
孕婦和哺乳中的媽媽：由於奇亞籽中的omega 3有降血壓的效果，一般懷孕中的媽媽血壓比較不穩定，為了寶寶的安全，建議在吃奇亞籽之前先找營養師或醫師諮詢。
對芝麻、芥菜或薄荷過敏的人：奇亞籽是鼠尾草的種子，和芝麻等植物類似，如果對相關食物有過敏史，很可能對奇亞籽也過敏，須特別小心。
低血壓的人：奇亞籽有降血壓的功能，如果本身血壓就已經很低的人，必須特別小心，以免血壓過低。
容易脹氣的人：容易脹氣的人，表示平常消化道的功能就不太好。由於奇亞籽中含有很多不能被消化的纖維，對一般人來說可以促進腸道蠕動，不過對腸胃不好的人，有可能造成脹氣的反效果，須小心食用。
有罹患前列腺癌風險的人：奇亞籽中含有的α-亞麻酸，經臨床實驗證實，有可能會增加罹患前列腺癌風險。因此本來就屬於高風險的族群，在吃奇亞籽時須特別小心。
奇亞籽哪裡買
隨著奇亞籽的流行，現在包裝好的奇亞籽在costco或全聯等大賣場都買得到，價格也十分合理。如果不想要自己動手，也可以選擇含有奇亞籽的能量棒，或燕麥棒等等，幫助你更輕鬆地吃到奇亞籽。
你現在正在吃奇亞籽嗎？有什麼我們沒提到的推薦菜單，或是食用心得想跟我們分享呢？在下面留言告訴我們吧！
相關文章三月 7, 2019蔬特羅 True Terral 豌豆分離蛋白系列食譜：豌豆暖暖湯閱讀全文三月 6, 2019豆奶、杏仁奶、燕麥奶，究竟哪一種植物奶最好閱讀全文二月 26, 2019Bulk Powders 蛋白點心食譜：以西結法式吐司閱讀全文
3 回應內容
尤舜 說：
十月 6, 2018 at 10:25 上午
喝奇亞籽會拉肚子是怎麼一回事
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Renee 說：
三月 5, 2019 at 12:40 下午
Hi 尤舜，奇亞籽本身就含有大量的膳食纖維，因此如果您平常不習慣吃這麼多膳食纖維，的確可能會太好拉哈哈哈。
衛生福利部建議每天的膳食纖維攝取量為25~35克。28克(約2湯匙)的奇亞籽就有大概11克的膳食纖維，您自己再拿捏看看份量囉！
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LA- 初蘭 說：
一月 4, 2019 at 3:43 下午
我們每天用慢燉鍋煮粥加亞麻子。
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Chia Seeds: Health Benefits, Nutrients per Serving, Uses, Safety Information, and More
Chia Seeds: Health Benefits, Nutrients per Serving, Uses, Safety Information, and More
Skip to main content Home Conditions Back Conditions View All ADD/ADHDAllergiesArthritisAtrial fibrillationBreast CancerCancerCrohn's DiseaseDepressionDiabetesDVTEczemaEye HealthHeart DiseaseHIV & AIDSLung DiseaseLupusMental HealthMultiple SclerosisMigrainePain ManagementPsoriasisPsoriatic ArthritisRheumatoid ArthritisSexual ConditionsSkin ProblemsSleep DisordersUlcerative Colitis View All Drugs & Supplements Back Drugs & SupplementsDrugsSupplementsPill IdentifierInteraction CheckerWell-Being Back Well-Being View All Aging WellBabyBirth ControlChildren's HealthDiet & Weight ManagementFitness & ExerciseFood & RecipesHealthy BeautyMen's HealthParentingPet HealthPregnancySex & RelationshipsTeen HealthWomen's Health View All Symptom CheckerFind a DoctorMore Back MoreNewsBlogsPodcastsWebinarsNewslettersWebMD MagazineBest HospitalsSupport GroupsOrthopedics Privacy & More Subscribe Log In Search Subscribe Diet & Weight ManagementReferenceHealth & Diet GuidePopular Diet PlansHealthy WeightHealthy Eating & Nutrition Vitamins and NutrientsUnderstanding FatsBest & Worst ChoicesTools and Calculators View Full Guide Health Benefits of Chia SeedsMedically Reviewed by Brunilda Nazario, MD on May 11, 2023 Written by WebMD Editorial ContributorsHealth BenefitsNutritionHow Many Chia Seeds Can You Eat in a Day?How to Prepare Chia Seeds5 min read Chia seeds (Salvia hispanica), also called Salba chia or Mexican chia, are the edible seeds of a flowering plant from the mint family. Native to Mexico and Guatemala, the seeds have a long history. They were a vital crop in ancient Aztec and Mesoamerican cultures. The seeds had medicinal applications and made up an important part of the peoples’ diets.Today, chia grows commercially in many countries including Mexico, Guatemala, Peru, Argentina, Australia, and the United States. The seeds are widely recognized as a nutrient-dense addition to healthy diets.Health BenefitsChia seeds are an excellent source of vitamins, minerals, and powerful antioxidants. Some of these antioxidants include:Caffeic acidChlorogenic acidKaempferolQuercetinThese nutrients help provide many significant health benefits.Reduced Free RadicalsAntioxidants found in chia seeds can help to fight free radicals in your body. Free radicals cause oxidative stress and cell damage. Eating foods rich in antioxidants may help to reduce your risk of developing many health issues associated with free radicals, including heart disease, cognitive decline, and certain types of cancer. Better Heart HealthChia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds are also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease.Improved Blood Sugar LevelsChia seeds are high in fiber. Studies show that fiber may help to reduce insulin resistance and improve blood sugar levels, reducing your risk of metabolic syndrome and type 2 diabetes . Research has also found that bread containing chia seeds triggers a lower blood sugar response than traditional bread, which helps to prevent high blood sugar levels.Reduced InflammationChronic inflammation can lead to health conditions like heart disease and cancer. Caffeic acid, an antioxidant found in chia seeds, can help to fight inflammation in the body. Eating chia seeds regularly may also help to reduce inflammatory markers, which often indicate the presence of an inflammatory disease.Healthier Weight Management A 1-ounce serving of chia seeds has 39% of your recommended daily allowance of fiber. The soluble fiber in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness when you eat them. By letting you feel fuller despite eating less, chia seeds can help you maintain a healthy weight.Better Bone HealthChia seeds have several nutrients that are vital for bone health, including magnesium and phosphorus. A single ounce of the seeds also contains 18% of your recommended daily allowance of calcium, which is vital for healthy bone, muscle, and nerve functioning. When compared gram for gram, chia seeds have more calcium than dairy products.NutritionChia seeds provide many essential nutrients, including:CalciumManganeseMagnesiumSeleniumCopperIronPhosphorusChia seeds are also an incredible source of alpha-linoleic acid (ALA), an omega-3 fatty acid that helps to promote a lower omega-6 to omega-3 fatty acid ratio — a lower ratio is associated with reduced risks of chronic conditions such as heart disease, cancer, and inflammatory conditions. Nutrients Per ServingA 1-ounce serving (28.35 grams) of chia seeds has:Calories: 138Protein: 4.7 gramsFat: 8.7 gramsCarbohydrates: 12 gramsFiber: 9.8 gramsSugar: 0 gramsThings to Look Out ForAlthough chia seeds offer a variety of health benefits, eating too many may lead to complications:Digestive issues. Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas. Chia seeds may also cause flare-ups with inflammatory bowel conditions such as Crohn’s disease.Choking hazard. Dry chia seeds absorb water, which causes them to swell up and become gelatinous. Dry chia seeds can get stuck in your throat, which poses a choking hazard. To avoid this risk, soak the seeds 5 to 10 minutes before use.Interactions with medication. Chia seeds help to reduce blood sugar and high blood pressure. If you’re already taking medications for diabetes or hypertension, eating too many chia seeds can cause severe dips in blood sugar levels and blood pressure, which may lead to other health complications.Allergies. Although rare, chia seed allergies do occur in some people. Symptoms to watch out for include vomiting, diarrhea, and itching of the tongue or lips. Severe allergies can lead to anaphylaxis.How Many Chia Seeds Can You Eat in a Day?Because chia seeds can lead to some issues, it's best to start small. At first, try just a 1-tablespoon serving. Make sure to prepare them in a way that will allow them to expand before you eat them. From there, you can gradually add a little more chia seed to your diet. But if you feel that they lead to digestive issues, it might be smart to cut back.How to Prepare Chia SeedsStore chia seeds in a cool, dark place. If you grind your seeds, place them in an airtight bag or storage container and store them in your pantry or refrigerator.Chia seeds have many culinary applications. Some ways to prepare them include:Mixing them with milk or fruit juice to make a chia pudding, which you can top with cacao nibs or fresh fruitCreating an egg replacer to use in baked goods such as cakes or breadsMixing them into muffin batterMaking a chia gel to add to homemade soups or smoothiesSprinkling raw seeds on oatmeal or a saladSoaking them to make chia sproutsMixing them with almond flour and spices to make a breading for fried chickenAdding them to homemade energy bars Because the outside layer of chia seeds is very thin, they break down easily when you chew them. But if you're sprinkling them dry over a dish, you may absorb the nutrients more easily from ground seeds. You can grind them gently or buy pre-ground seeds. Another way to add chia seeds to your diet is to drink chia seed water. High-fiber foods can make you dehydrated, because they pull water from your tissues into your GI tract. Adding water to chia seeds helps you stay hydrated while you get the benefits of the nutrients in the seeds. For the fiber in the chia seeds to work well, some experts recommend drinking chia seed water along with a meal. Sources Update History ShareSOURCES:Biomedicine and Pharmacotherapy: “The importance of the ratio of omega-6/omega-3 essential fatty acids.”Diabetes Care: “Effects of Dietary Fiber and Carbohydrate on Glucose and Lipoprotein Metabolism in Diabetic Patients.”Diabetes Care: “Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes.”Diet and Health: Implications for Reducing Chronic Disease Risk: “Dietary Fiber.”Encyclopaedia Britannica: “Chia.”Endocrinology and Metabolism Clinics of North America: “Calcium Metabolism and Correcting Calcium Deficiencies.”European Journal of Clinical Nutrition: “Effect of whole and ground Salba seeds (Salvia hispanica L.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial.”European Journal of Pharmacology: “Health effects of quercetin: From antioxidant to nutraceutical.”International Journal of Food Science: “Chemical and Functional Properties of Chia Seed (Salvia hispanica L.) Gum.”International Journal of Molecular Sciences: “Synthesis, Preliminary Bioevaluation and Computational Analysis of Caffeic Acid Analogues.”sPlant Foods for Human Nutrition (Dordrecht, Netherlands): “Chia Flour Supplementation Reduces Blood Pressure in Hypertensive Patients.”Proceedings of the National Academy of Sciences of the United States of America: “Oxidants, antioxidants, and the degenerative diseases of aging.”USDA FoodData Central: “Chia Seeds.”Mayo Clinic: "Mayo Clinic Minute: Chia – it’s not just a pet."Cleveland Clinic: "Can Drinking Chia Water Help You Lose Weight?"Harvard T.H. Chan School of Public Health: "Chia Seeds."Houston Methodist Medicine: "Is Chia Seed Water Good for You?"How we keep our content up to date:Our medical and editorial staff closely follow the health news cycle, new research, drug approvals, clinical practice guidelines and other developments to ensure our content receives appropriate and timely updates. May 11, 2023Medically Reviewed by: Brunilda Nazario, MD View privacy policy, copyright and trust info Share View privacy policy, copyright and trust info More on Diet & Weight ManagementIngredients Guide: Facts & Cooking TipsHow to Lose Weight Safely13 Ways to Fight Sugar Cravings Recommended FEATURED Top doctors in , Find more top doctors on Search Related LinksDiet & Weight Management HomeDiet NewsDiet Medical ReferenceDiet BlogsDiet Plans A-ZPopular Diet PlansHealthy Weight GuideHealth Tools & CalculatorsHealthy Eating & NutritionBest & Worst Health ChoicesAll Health Guide TopicsWeight Loss & ObesityFitness & ExerciseFood & RecipesFood CalculatorBMI CalculatorDiabetesCholesterol ManagementMore Related TopicsPoliciesPrivacy PolicyCookie PolicyEditorial PolicyAdvertising PolicyCorrection PolicyTerms of UseAboutContact UsAbout WebMDCareersNewsletterCorporateWebMD Health ServicesSite MapAccessibilityOur AppsWebMD MobileWebMD AppPregnancyBabyAllergyFor AdvertisersAdvertise with UsAdvertising Policy © 2005 - 2024 WebMD LLC, an Internet Brands company. 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Chia Seeds: Uses, Nutrition, and More
Chia Seeds: Uses, Nutrition, and More
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Supplements
Dietary Supplements
Chia Seeds: Health, Uses, and Nutrition
By
Ross Phan, PharmD, BCACP, BCGP, BCPS
Published on April 25, 2023
Medically reviewed by
Melissa Nieves, LND
Table of Contents
View All
Table of Contents
Uses
Side Effects
Nutrition
Precautions
Dosage
Sources
Toxicity
Interactions
How to Store
Similar Supplements
Frequently Asked Questions
Sources & What to Look For
Chia seeds are an edible food from chia, a flowering plant from the mint family called Lamiaceae. Its scientific name is Salvia hispanica (S. hispanica).
Chia was an important plant in the Aztec and Mesoamerican Indian cultures. Chia is native to Mexico and Guatemala but also grows in other parts of the world, including Australia, the United States, and parts of South America.
Chia seeds contain various substances thatmay be responsible for how they work. Some of these substances include:
Omega-3 fatty acids
Omega-6 fatty acids, such as gamma-linolenic acid (GLA)
Proteins
Caffeic acid
Myricetin
Quercetin
Rosmarinic acid
This article discusses what you should know about chia seeds—their potential uses, side effects, and interactions.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.
When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist
Supplement Facts
Active Ingredient(s): Omega-3 fatty acids, omega-6 fatty acids, proteins, caffeic acid, myricetin, quercetin, rosmarinic acidAlternate Names(s): Chia seed, Salvia hispanica, S. hispanica, Mexican chia, salba chiaLegal Status: A food; legal in all U.S. statesSuggested Dose: May vary based on the specific dosage form, medical condition, and your nutrition needsSafety Considerations: Possible side effects, medication interactions, and special considerations for use in children, pregnancy, and breastfeeding
Uses of Chia Seeds
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
The overall evidence for chia seeds' potential health benefits is somewhat limited.
As with many natural products, additional, extensive research is necessary. But people might use chia seeds for various reasons.
Currently, research is most robust for the following conditions:
Diabetes
Cholesterol-lowering effects
High blood pressrue (hypertension)
Metabolic dysfunction-associated steatotic liver disease (MASLD)
Diabetes
In a research review, data from a small study suggested chia seeds lowered after-meal (postprandial) blood glucose (sugar) levels. But this effect might depend on the number of chia seeds you eat.
In another small study from the same review, chia seeds also reduced the weight and waist size of people with type 2 diabetes (high blood sugar). In this study, the chia seed group were asked to take 30 grams (g) of chia seeds per 1,000 kilocalories (kcal) every day for six months.
For context, kcal is a measure of energy from nutrition and exercise, which may differ slightly for everyone.
The review also mentioned another small study that supports using chia seeds along with standard treatments for people with well-controlled type 2 diabetes.
In this clinical trial, study participants took roughly 37 grams of chia seeds daily for 12 weeks. By the end of the study, participants experienced lower hemoglobin A1c (average blood sugar over the past few months) and blood pressure.
Participants also had lower C-reactive protein (CRP), a protein made by the liver that can indicate inflammation in the body.
Moreover, people who took chia sees had lower levels of von Willebrand factor (vWF) and fibrinogen, proteins involved in blood-clotting.
These results suggest that chia seeds may help reduce risk factors for heart-related medical conditions in people with well-controlled diabetes.
An example of a heart-related medical condition is a heart attack.
While these results are positive, more research with higher quality, larger, and longer-term studies is still necessary.
High Blood Pressure
In the small study, taking 35 grams of chia seed powder daily for 12 weeks lowered blood pressure—regardless of whether the people took a blood pressure medication.
While promising, better research is needed to assess chia seeds' effects better.
Metabolic Dysfunction-associated Steatotic Liver Disease
In a small clinical trial, more than half of the study participants experienced an improvement in their metabolic dysfunction-associated steatotic liver disease (MASLD, formerly known as nonalcoholic fatty liver disease or NAFLD). MASLD is a fatty liver condition, which isn't due to alcohol use.
In this study, participants included 25 grams of grounded chia seeds as part of their daily isocaloric diet (one with moderate fats, proteins, and calories) for eight weeks. The participants' daily isocaloric diet consisted of 30% fat, 15% protein, and 55% carbohydrates (carbs).
Although these results are positive, further, extensive research with higher-quality and larger studies is still necessary.
Cholesterol-Lowering Effects
According to the small MASLD clinical trial, 25 grams (g) of grounded chia seeds with an isocaloric diet for eight weeks lowered the total cholesterol of people with MASLD. But additional higher-quality research is needed to evaluate the effects of chia seeds on cholesterol.
Westend61 / Getty Images.
What Are the Side Effects of Chia Seeds?
Your provider may suggest chia seeds to help lower cholesterol, MASLD symptoms, or blood sugar levels due to type 2 diabetes.
However, consuming chia seeds may have potential side effects. These side effects may be mild or severe.
Common Side Effects
A 2020 study by the European Food Safety Authority (EFSA) Panel on Nutrition considered heat-treated chia seeds generally safe when added to foods.
However, based on one small study, digestive system–related side effects might develop.
According to another study cited in a review article, chia seeds might result in some weight loss.
Severe Side Effects
There were no adverse effects with chia seeds, according to a small clinical trial.
However, a severe allergic reaction is a serious side effect possible with any medication or food.
There are reports of allergic reactions to chia seeds. If you're having a severe allergic reaction to chia seeds, symptoms may include breathing difficulties, itchiness, and rash (specifically dermatitis).
Since chia seeds might affect blood pressure, blood sugar, and blood-clotting proteins, other potentially serious complications may include excessively low blood pressure (hypotension) and blood sugar (hypoglycemia). Severe bruising or bleeding also are possible.
There is also a report of kidney problems when adding chia seeds to a high-oxalate diet (a diet with foods that bind to calcium in the large intestine, neutralizing their impact). High blood oxalate levels may also raise your risk of kidney stones.
If you're having a severe allergic reaction or if any of your symptoms feel life-threatening, call 911 and get medical help right away.
Nutrition
The chia seed is a source of fatty acids (omega-3 and omega-6 fatty acids), proteins, and a few B-complex vitamins, including thiamine (vitamin B1), riboflavin (vitamin B2), and niacin (vitamin B3). It's also a source of vitamins A, C, and E.
Its minerals include selenium, calcium, magnesium, potassium, phosphorus, and sodium.
Chia seeds are also rich in soluble fiber. This may be one reason why chia seeds can lower cholesterol.
Precautions
A healthcare provider may advise against taking chia seeds if any of the following applies to you:
Severe allergic reaction: Avoid using chia seed if you have a known allergy to it or its components (ingredients or parts). If you're unsure, ask a pharmacist or healthcare provider for a complete list of the ingredients.
Pregnancy and breastfeeding: Most chia seed product labels don't target pregnant or breastfeeding people. While some prenatal products contain chia seeds, little information is available about the effects and safety of chia seeds while pregnant or breastfeeding.
For this reason, reach out to a healthcare provider to discuss the benefits and risks before taking chia seeds.
Adults over age 65: Older adults participated in past chia seed–related clinical trials, but contemporary studies with higher-quality, larger, and longer-term studies are still necessary.
Since some older adults are more likely to have medication side effects than younger people, they should take precautions when taking chia seeds and other supplements.
Children: Most chia seed product labels don't target infants and children. While some products may contain chia seeds, little information is available about the effects and safety of chia seeds on children.
Talk with a healthcare provider if you are considering chia seeds for your child.
Bleeding conditions: By possibly affecting specific blood-clotting proteins, chia seeds may increase your risk of bleeding. If you have a bleeding condition, healthcare providers may want you to avoid chia seeds.
A bleeding condition—like von Willebrand disease—will further increase the likelihood of heavy bleeding with certain medications, such as chia seeds. VWD runs in families. People with VWD have a problem with a protein that prevents the blood from clotting appropriately.
Diabetes: Chia seeds may affect your blood sugar. A healthcare provider may want to closely monitor your blood sugar levels—especially if you take medications for diabetes.
High blood pressure: Chia seeds may affect your blood pressure. A healthcare provider may want to closely monitor your blood pressure while taking chia seeds, especially when taking medications for high blood pressure.
Kidney problems: If you have kidney problems or kidney stones, chia seeds may worsen these conditions. For this reason, a healthcare provider may recommend your avoiding chia seeds.
How Much Chia Seed Should I Consume?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
While there are some studies on chia seeds in humans, more studies with high-quality clinical trials are still necessary. For this reason, there are no guidelines on the appropriate dosage to take chia seeds for any condition.
In some clinical trials, however, the amount of chia seeds roughly ranged between 25 and 37 grams per day. The specific dose may vary based on the dosage form, medical condition, and kilocalories.
Follow a healthcare provider's recommendations or read the label instructions if you take chia seeds.
How to Incorporate Chia Seeds Into Your Diet?
You can easily include chia seeds into your diet by adding whole or grounded seeds to your food.
20 Healthy High-Protein Snacks
What Happens If I Take Too Much Chia Seed?
There is little information about the safety, toxicity, and overdose of chia seeds in humans. But chia seeds appear generally safe at typical amounts added to food.
Symptoms of overdose with chia seeds are likely similar to its potential common and serious side effects, just excessive and severe. For example, a diet high in chia seeds might raise your risk of kidney problems or kidney stones.
If you accidentally took too many chia seeds or suspect you are experiencing life-threatening side effects, seek immediate medical attention.
Interactions
There is limited information about possible medication interactions with chia seeds. Possible interactions are based on the potential uses of chia seeds.
Use caution when taking chia seeds with the following:
Blood pressure medications: Chia seeds may lower your blood pressure. This can cause additive effects (intensifying the effects of other drugs) with your blood pressure medications, such as Zestril (lisinopril), lowering your blood pressure too much.
Blood thinners: Chia seeds may lower the levels of certain proteins involved in blood clotting. This may have additive effects with blood thinners, increasing your risk of bruising and bleeding side effects. Jantoven (warfarin) is an example blood thinner.
Cholesterol medications: Chia seeds may lower your cholesterol. For this reason, chia seeds may have additive effects with your cholesterol medications, like statins.
Diabetes medications: Chia seeds may lower your blood sugar. This may have additive effects with your diabetes medications—like insulin—and lower your blood sugar too much.
Medications affected by fiber: Chia contains soluble fiber. This can affect the way some medications are absorbed. These medicines include some anti-seizure medications, bile acid sequestrants, diabetes medications, and tricyclic antidepressants.
It is essential to carefully read a supplement's ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Review this supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
How to Store Chia Seeds
Storage instructions vary for different products. Carefully read the directions and packaging label on the container.
Keep your medications tightly closed and out of the sight and reach of children and pets, ideally locked in a cabinet or closet. Store your medications, including supplements, in a cool, dry place.
Discard after one year or as indicated on the packaging. Avoid putting unused and expired products down the drain or in the toilet. Visit the FDA website to learn where and how to discard all unused and expired drugs. You may be able to find disposal boxes in your area, as well.
Ask a pharmacist or healthcare provider if you have any questions about how to dispose of your medications or natural products.
If you plan to travel with chia seeds, get familiar with your final destination's regulations. Checking with the U.S. Embassy and Consulate website may be a helpful resource.
Ask a pharmacist or healthcare provider any questions about how to travel with your medications or natural products.
Similar Supplements
Chia seeds may affect body composition, high blood sugar, high blood pressure, and MASLD.
So, other potentially similar supplements may include:
Chromium: A potential use of chromium is for better blood sugar control in people with diabetes. But based on the National Center for Complementary and Integrative Health (NCCIH), results on chromium's effectiveness are mixed.
Flaxseed: According to the NCCIH, flaxseed may reduce blood pressure. As for lowering cholesterol, results are mixed, but flaxseed might have some effect on decreasing cholesterol.
Garlic: Garlic may lower blood pressure, but the evidence is mixed for lowering cholesterol.
Green tea: Green tea may lower blood pressure.
Omega-3 fatty acids: Omega-3 fatty acids—such as in fish oil—might help decrease blood pressure.
S-adenosyl-L-methionine (SAMe): There are studies evaluating the effects of SAMe on MASLD, but there's not enough evidence to support SAMe's use for MASLD.
Do not combine multiple natural products until you first talk with a healthcare provider or pharmacist. Getting advice can help you avoid possible interactions and side effects and ensure you're giving these supplements a fair trial at appropriate doses.
Chia Seeds vs. Flaxseed: What Makes Each Uniquely Nutritious
Frequently Asked Questions
What is the most common dosage form of chia seeds?
Chia seeds are available in a few different dosage forms, with powder potentially being the most common.
Are there chia seed products from U.S. manufacturers?
Yes. Manufacturers in the United States make chia seed products.
Do chia seeds have any health benefits?
The chia seed is a source of fatty acids (omega-3 and omega-6 fatty acids), proteins, and a few B-complex vitamins, including thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3). It's also a source of vitamins A, C, and E. It contains the minerals selenium, calcium, magnesium, potassium, phosphorus, and sodium.
How much chia seed should I eat?
At typical amounts added to food, chia seeds appear to be generally safe.The "best" amount of chia seeds to eat or take may vary depending on the dosage form, medical condition, and kilocalories.But in some clinical trials, the daily amount of chia seeds roughly ranged between 30 and 37 grams.Talk with a healthcare provider before taking or eating chia seeds, especially if you have kidney issues or develop kidney stones easily.
How do I take chia seeds safely?
To safely take natural medications—like chia seeds—inform healthcare providers and pharmacists about any medications you take. This includes over-the-counter (OTC), herbal, natural medicines, and supplements.Your healthcare provider can help prevent possible interactions and side effects. They can also ensure you’re giving chia seeds a fair trial at appropriate doses.
Sources of Chia Seeds & What to Look For
There are several different sources of chia seeds, but health nutrition guidelines typically place more importance on food sources to improve the diet.
Although food sources are preferable, there is still a place for supplements for people who have trouble absorbing nutrients. This may be the case in people in certain age groups or with certain medical conditions.
Food Sources of Chia Seeds
Chia seeds are naturally available from the chia plant of the mint family. Chia was an important plant in the Aztec and Mesoamerican Indian cultures.
Chia seeds made up a large portion of their diet. The Aztecs would roast chia seeds or ground the seeds into flour. Whole seeds were also sources of nutrition for long journeys.
The USDA has placed chia seeds in its standard reference database of legacy foods.
Additionally, you might find whole or grounded chia seeds added to the following:
CerealsChocolateDairy productsDesserts and other sweetsEdible icesFruit productsNonalcoholic drinksVegetable products
Chia Seed Supplements
Chia seeds might be available in the following forms:
CapletsCapsulesLiquidPowder
Vegetarian and vegan options might also be available. You may also see chia seeds in combination with other ingredients.
Your specific product will depend on your preference and what you hope to achieve. Each product may work a bit differently, depending on the form.
Therefore, following a healthcare provider's recommendations or label directions is essential.
Summary
Chia seeds are edible seeds from the flowering chia plant that might have potential uses in people with type 2 diabetes and high blood pressure.
But similar to many medications and natural products, side effects and medication interactions are possible. And since further extensive research is necessary, it's also important not to delay the diagnosis and treatment of your medical conditions.
Before taking chia seeds, involve a pharmacist or healthcare provider to help you safely achieve your health goals.
28 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Ross Phan, PharmD, BCACP, BCGP, BCPS
Ross is a writer for Verywell with years of experience practicing pharmacy in various settings. She is also a board-certified clinical pharmacist and the founder of Off Script Consults.
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