Chia seeds (Salvia hispanica), a small seed originating from Central America, have become a trend in the nutritional community thanks to their high omega 3, fiber, protein and antioxidant content. Famous nutritionist Dr. Andrew Weil (USA) said: "Chia seeds are one of the foods rich in beneficial omega 3 fiber and fatty acids, which can support weight control and chronic inflammation, two factors closely related to non-alcoholic fatty liver (NAFLD)".
The fiber in chia seeds when entering the stomach expands into gel, helping to increase feelings of fullness, stabilize blood sugar and reduce fat absorption from food, thereby reducing fat accumulation in the liver. Omega 3, in the form of alpha-linolenic acid (ALA), has been shown to reduce inflammation and improve liver function when combined with a balanced diet and regular exercise.
Some studies around the world also recorded the benefits of an omega 3-rich diet for fatty liver disease. According to a report from the Journal of Hepatology, supplementing with omega 3-rich foods in the daily diet can help reduce liver fat and improve liver enzymes in people with NAFLD, especially when combined with weight loss and exercise.
However, experts also note that chia seeds should not be seen as medicine. Dr. Weil emphasized: "Gia seeds are well supported when used as part of a healthy diet, rich in green vegetables, whole grains, limiting processed foods and refined sugar. The effectiveness will be clearer when patients simultaneously increase physical activity.
In fact, chia seeds are easy to use: sprinkle on yogurt, breakfast cereals, smoothies, or soak in water to create nutritious pudding. About 1-2 tablespoons (15–30g) of chia seeds per day is a safe recommended level for most adults.
Medical experts emphasize that liver fat reduction cannot be based on a single food. But when combined properly in a healthy lifestyle, chia seeds can be a valuable assistant for a healthy liver, especially in the context of increasing liver fat.
