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Fifi Tsui

Fifi Tsui is a bachelor student studying journalism at Hong Kong Baptist University, and an intern who's regularly contributing to the Lifestyle and Culture sections of the SCMP.


Oasis Li

If you follow Instagramers who promote weight-loss diets, you’re likely to have seen them stir tiny black seeds into their oatmeal, yogurt, smoothies or puddings.
Widely recognised as a superfood, chia seeds are lauded by celebrities including actress Jessica Alba, and supermodels Miranda Kerr and Karlie Kloss.
What makes them so super? Chia seeds are highly nutritious, containing as much as 34.4g of dietary fibre, 16.5g of gluten-free protein and 26g of unsaturated fatty acids per 100g, according to the US Department of Agriculture.
Chia seeds, harvested from Salvia hispanica, a flowering plant of the mint family, were a staple food for ancient civilisations such as the Aztecs and Mayas in Central America, going back as early as 3500BC. They were eaten on their own or mixed with other grains, as well as mixed in water, ground into flour, used in medicines and pressed for oil. They were also used as a base for face and body paints – a multipurpose foodstuff.
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In a report in the journal Nutrients published in May, Polish researchers reviewed current literature and concluded that chia seeds are “a valuable raw material whose technological properties and health-promoting properties can be widely used in the food industry”.
While most people will not experience any problems eating these super seeds in regular amounts, not everyone can safely do so. Specialists warn that people with certain underlying medical conditions should be aware of the risks.
Dr Jimmy Louie Chun-yu, assistant professor in the University of Hong Kong’s School of Biological Sciences, says people who have suffered a stroke should be cautious about consuming chia seeds because the high concentration of omega-3 fatty acids may thin the blood.
People who are already taking blood-thinning agents should limit their chia seed intake as it may inhibit the ability for their blood to clot and may affect their blood circulation. That is why chia seeds are not recommended for people with low blood pressure, either.
Additionally, Louie says people with gastrointestinal tract disorders, such as Crohn’s disease, should be careful not to consume too many chia seeds on a daily basis: the indigestible fibre content may lead to gastrointestinal issues such as a distended stomach, constipation, diarrhoea and bloating.

Chia seeds may cause allergic reactions, especially in people who are allergic to sesame, mint or mustard seeds. In such cases, Louie says, mere contact with the seeds can trigger reactions.
On the plus side, the indigestible fibre in chia seeds neither raises blood sugar nor consumes insulin when being digested, so is beneficial for diabetic patients.
Also, chia seeds really can promote weight loss. Because of their high soluble fibre content, the seeds can swell up to 12 times their original weight in water. This can leave a person feeling more full and reduce their appetite.

The fatty acids in chia seeds are mainly alpha-linolenic acid (ALA), which is a kind of heart- and brain-healthy omega-3 that helps to lower cholesterol and blood pressure. It is also an anti-inflammatory agent.
These seeds are also an excellent source of dietary minerals, including calcium, iron, magnesium, manganese, phosphorus, and zinc. The calcium content is six times higher than that of milk, which makes it an ideal food for people who are lactose intolerant or who do not consume dairy products.
Louie suggests that most people can consume one to two tablespoons of chia seeds a day to start – sprinkled on foods, mixed into drinks, or used in recipes – then slowly increase to around two tablespoons.


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Health & Wellness

Food & Drink


Chia seeds are highly nutritious, an excellent source of dietary minerals and can even promote weight loss
But some people, especially those who have had a stroke or suffer from gastrointestinal tract disorders, should be careful how much they consume



Chia seeds are highly nutritious and can even promote weight loss, but some people, especially those who have had a stroke or suffer from gastrointestinal tract disorders, should be careful how much they consume.


Veganism and vegetarianism