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Abstract

Chia (Salvia hispanica L.) had been a traditional base food of Aztec and Mayan people, but is now an increasingly popular “superfood” owing to its nutritive richness and versatile uses. Small but mighty, hearty and healthful chia seeds are packed with omega-3 oils, protein, fiber (10 grams in just 2 tablespoons!), minerals and antioxidants that contribute to an astonishing number of health benefits. Studies connect chia intake to better heart health (reducing blood pressure and balancing cholesterol), metabolic support (satiety and controlling blood sugar) and digestive wellness (feeding the gut microbiome). Chia is also high in calcium and magnesium, which help strengthen bones; its omega-3s and antioxidants might protect the brain, skin, and hair from age-related decline. Although animal studies show clear benefits, human trials present mixed results because of differences in dosage, study design, and duration. Chia is generally safe, but too much can lead to digestive discomfort. It's important to consider potential interactions with blood-thinning or glucose-lowering medications. As part of a balanced diet, chia seeds provide an easy, natural way to support health and resilience. With further long-term research and standardized supplements, chia could become more than just a trend and serve as a dependable option in preventive nutrition and modern wellness.