Chia Seeds May Help Lower Blood Pressure and Reduce Your Cancer Risk

• A new paper suggests chia seeds might possess nutritional traits that might aid blood pressure management and boast anti-inflammatory benefits.
• The paper adds to a growing body of research that supports the health benefits of consuming chia seeds.
• Experts share that chia seeds are an excellent addition to a balanced diet and recommend incorporating them into meal plans.

Chia seeds have long been popular additions to “superfood” listicles and a new paper indicates support for keeping them there.

The paper, published Thursday, suggests that chia seeds may reduce blood pressure and cancer risks.

“This knowledge not only deepens our understanding of chia seed nutrition but also offers insights for scientists to leverage this information toward improving human health,” says Michelle Routhenstein, RDN, a registered dietitian nutritionist and preventive cardiology dietitian at Entirely Nourished.

That knowledge includes a reviewed in January of 2023 this year that indicates that chia seeds contain:

• Polyunsaturated fatty acids that can improve cardiovascular health
• High fiber that can aid in the stabilization of blood glucose levels in individuals with type 2 diabetes and diseases related to the GI tract
• Protein that might help treat cancer and high blood pressure
• Antioxidants
• Antimicrobial properties

Generally, experts share that it’s important to understand the nutritional value of foods, including chia seeds.

“Nutrition profoundly affects our health, longevity, and susceptibility to illnesses,” says Catalina Ruz Gatica MS, RD, LDN, a registered dietitian specializing in chronic illness and general wellness. “By identifying key nutrients in specific foods that can combat illness, we equip our bodies with essential tools for maintaining health.”

Experts dug deeper into the new paper, explaining what it tells us, what it doesn’t, and how to incorporate chia seeds into your diet.

What are chia seeds?

A quicker primer on chia seeds before digging in:

“Chia seeds are the edible seeds from the plant Salvia hispanica, which is part of the mint family,” explains Cara Harbstreet, MS RD LD of Street Smart Nutrition.

Chia seeds are native to South America and were used as a staple crop and food source by Mesoamerican cultures before colonization by European studies. They’re black or gray and small (about 2 millimeters), Harbstreet explains.

“A key distinguishing feature is their hydrophobic nature, allowing them to absorb 10 to 12 times their weight in liquid,” Harbstreet says. “This forms a thick, gel-like substance for food use, although they can also be eaten raw.”

Chia seeds’ long list of potential health benefits — despite their small size — has also distinguished them among scientists.

“Chia seeds have long been researched for their nutritional and pharmaceutical benefits. They contain omega-3 fatty acids, polyunsaturated fatty acids, fiber, and protein, along with antioxidants and trace minerals,” says Maddie Pasquariello, MS, RDN.

What the new paper suggests about the health benefits of chia seeds

Researchers “sequenced the chia genome,” which means they looked at its genetic information in a laboratory.

The authors noted 29 genes in chia seeds that contribute to polyunsaturated fatty acids (PUFA) biosynthesis and 93 that help with the gel-forming property Harbstreet discussed above. Moreover, more than 2,700 genes highly expressed in the seed will likely create protein-derived small bioactive peptides.

“These compounds may offer benefits such as anti-inflammatory effects, glucose regulation, and blood pressure management [when consumed],” Ruz Gatica says.

This paper isn’t the first to sequence a chia genome, but it’s more detailed at the molecular level and adds to a growing knowledge base.

“This study marks a significant milestone as it unveils the genome mapping of chia seeds, a vital step in comprehending the seed’s genetic composition and potential for future breeding,” Ruz Gatica says.

Harbstreet says that the research can set the table for more data on the potential for the foods’ human health benefits.

“This could enable future studies to focus on these specific genetic characteristics of chia seeds for nutrition or pharmacological research,” Harbstreet says. “In addition, this could encourage other plant genomic scientists to consider the potential nutrition-related outcomes of their research and include it more prominently in their reports or publications. This may lead to cross-specialty collaborations or partnerships, as research is a slow and expensive process that relies on interest from various groups to advance our knowledge.”