CHIA SEEDS A SUPER FOOD – A STUDY

Abstract [English]

Chia seeds (Salvia hispanica), small black or white seeds native to Central and South America, have gained global recognition as a superfood due to their exceptional nutrient profile and wide-ranging health benefits. Historically cultivated by Aztec and Mayan civilizations, chia was revered for its energy-boosting properties, religious significance, and economic value. After centuries of decline post-colonization, chia has re-emerged in modern diets, celebrated for its dense concentration of essential nutrients and functional food properties. Nutritionally, chia seeds are an excellent source of plant-based omega‑3 fatty acids, high-quality protein, soluble and insoluble fiber, and essential minerals such as calcium, phosphorus, magnesium, and zinc. Their rich antioxidant content, including chlorogenic acid and quercetin, contributes to reducing oxidative stress and inflammation. When hydrated, the seeds form a gel-like matrix that supports digestive health by promoting satiety, regulating bowel movements, and stabilizing blood glucose levels. Additionally, their omega‑3 fatty acids contribute to cardiovascular protection, lowering triglyceride levels, improving lipid profiles, and supporting brain health.
Beyond these well-established benefits, emerging research highlights their potential in enhancing cognitive performance, supporting hair growth and scalp health, and improving athletic endurance and recovery due to their balanced macronutrient profile and hydration-retentive properties. Their versatility allows easy incorporation into daily diets through puddings, smoothies, baked goods, and beverages. As functional foods gain prominence in addressing chronic health conditions, chia seeds stand out as a natural, nutrient-dense option that supports multiple aspects of human health. Their ancient heritage and scientifically backed benefits position them as an ideal food for modern lifestyles, bridging tradition and contemporary wellness. This makes chia seeds not only a symbol of cultural continuity but also a powerful dietary ally in promoting holistic health and preventing disease.