Chia seeds come from the Salvia hispanica L. Plant. They deliver fiber, omega-3 fatty acids (ALA), protein, and minerals. You can find them as whole seeds, ground seeds, oil, or extracts.
People eat chia to support heart health thanks to the ALA and fiber. The soluble fiber also aids digestion and helps keep blood sugar steady after meals. The combination of fiber and protein can increase satiety. Most research involves whole foods, not isolated supplements.
Mix whole or ground seeds into water, smoothies, yogurt, or baked goods. Take chia oil as a liquid or capsule alongside a meal that contains some fat for better absorption. Start small to let your digestive system adapt to the extra fiber.
Dry whole seeds swell and can be a choking risk. Swallow them with plenty of liquid. The omega-3 oils have a mild blood thinning effect.