Despite their small size, chia seeds are full of nutrients, including Omega-3 fatty acids, iron, calcium, and
antioxidants. They have a mild, nutty flavor and can be a good addition to a balanced diet.
Despite their small size, chia seeds are full of nutrients, including Omega-3 fatty acids, iron, calcium, and
antioxidants. They have a mild, nutty flavor and can be a good addition to a balanced diet.
The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds may promote heart health,
support strong bones, and improve blood sugar management (1Trusted Source).
What’s more, chia seeds are versatile and can be used in many recipes. Personally, I embrace their gel-
like consistency by mixing them with liquid and making chia pudding.
Here are 7 health benefits of chia seeds, all supported by science.
Some research suggests chia seeds may help improve the ratio of “good” and “bad” cholesterol in the
blood
8 Healthy Benefits of chia seeds:
1. Strengthens immune system
2. High in Fiber
3. Weight Loss
4. High in Antioxidants
5. Good source of protein
6. Rich in OMEGA-3
7. Healthy skin, hair, and nails
8. Normalize blood sugar levels
How to use
1. Sprinkle dry on salads and cereals
2. soak in water for 10-20mins. Add to water, juice or drinks
Chia seeds have gained attention as an excellent source of omega-3 fatty acid. They also are an
excellent source of dietary fiber at 10 grams per ounce (about 2 tablespoons), and contain protein
and minerals including iron, calcium, magnesium and zinc.
Carbs and fiber
More than 80% of the carb content of chia seeds is in the form of fiber.
A single ounce (28 grams) of chia seeds boasts 11 grams of fiber, which is a significant portion of the
Reference Daily Intake (RDI) for women and men — 25 and 38 grams per day, respectively (6Trusted
Source).
fat
One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids.
About 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA), while about 20%
consist of omega-6 fatty acids (9, 10, 11).
Improved blood sugar control
Having healthy blood sugar levels is crucial for optimal health.
Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control,
which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease (48Trusted
Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).
Human studies show that bread made with chia seeds causes a reduced blood sugar response compared
with more traditional breads
Lower blood pressure
High blood pressure is a major risk factor for chronic diseases such as heart disease.
Chia seeds and chia flour have both been found to lower blood pressure in people who already have
elevated levels (54Trusted Source, 55Trusted Source).
Most people don’t consume enough fiber (56Trusted Source).
High fiber intake is linked to improved gut health and a lower risk of numerous diseases (57Trusted
Source, 58Trusted Source).
A single ounce (28 grams) of chia seeds provides 9.75 grams of fiber, which is 25% and 39% of the RDI
for men and women, respectively (5Trusted Source).
Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your
digestive tract, leading to increased fullness and decreased food intake.
Adverse effects and individual concerns
Chia seeds are generally considered safe to eat, and few to no adverse effects have been reported from
consuming them (59Trusted Source).
However, to avoid possible digestive side effects, drink plenty of water when eating them — especially if
they have not been presoaked.
hia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids.
They have been linked to improvement in risk factors for heart disease and diabetes, as well as benefits
for digestion and gut health.
Chia seeds are very easy to incorporate into a healthy diet.
In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than
flaxseed (12, 13Trusted Source).
Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your
body (14Trusted Source).
Because they’re a great source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3
ratio.
A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer,
and inflammatory diseases — and a lower risk of premature death
Protein
Chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals
and grains (1, 10, 22, 23).
High protein intake is associated with increased fullness after meals and reduced food intake (24Trusted
Source, 25Trusted Source).
Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein.
However, they are not recommended as the sole protein source for children
The most abundant minerals are:
Manganese. Whole grains and seeds are rich in manganese, which is essential for metabolism,
growth, and development (28Trusted Source).
Phosphorus. Usually found in protein-rich foods, phosphorus contributes to bone health and
tissue maintenance (29Trusted Source).
Copper. A mineral often lacking in the modern diet, copper is important for heart health
(30Trusted Source).
Selenium. An important antioxidant, selenium is involved in many processes in your body
(31Trusted Source).
Iron. As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen
throughout your body. It may be poorly absorbed from chia seeds due to their phytic acid content.
Magnesium. Often lacking in the Western diet, magnesium plays important roles in many bodily
processes (32Trusted Source).
Calcium. The most abundant mineral in your body, calcium is essential for bones, muscles, and
nerves (33Trusted Source).
2. Loaded with antioxidants
Chia seeds are also an excellent source of antioxidants (1Trusted Source, 4Trusted Source).
Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human
health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if
they build up in your body (1Trusted Source).
For example, free radical damage contributes to aging and diseases like cancer (5Trusted
Source, 6Trusted Source).
The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and
kaempferol. These may all have protective effects on your heart and liver, as well as anticancer
properties (1Trusted Source).
For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory
effects (7Trusted Source, 8Trusted Source).
May support weight loss
The fiber and protein in chia seeds may benefit those trying to lose weight.
One ounce (28 grams) of chia seeds has close to 10 grams of dietary fiber. That means they’re a
whopping 35% fiber by weight (3Trusted Source, 9Trusted Source, 10Trusted Source).
Although research on this topic is mixed, some studies suggest that eating fiber may play a role in
preventing overweight and obesity (11).
Additionally, the protein in chia seeds could help reduce appetite and food intake.
May lower your risk of heart disease
Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart
disease.
Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in
your blood. In turn, this can reduce your risk of heart disease (15Trusted Source).
Consuming ALA, the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease
risk
May reduce blood sugar levels
Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other
beneficial compounds.
People with diabetes may experience high blood sugar levels. Consistently high fasting blood sugar
levels are associated with an increased risk of several complications, including heart disease
7. Easy to incorporate into your diet
Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them
to pretty much anything.
You don’t need to grind, cook, or otherwise prepare them, making them a handy addition to recipes.
They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You
can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Plus, they work wonders in
homemade fritters as a binding agent.
Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute.
They can also be mixed with water and turned into a gel.
The seeds appear to be well tolerated. Still, if you’re not used to eating a l
Recipes and cooking tips
People can eat chia seeds raw by adding them to a variety of foods, such as cereal, yogurt, smoothies,
and as a topping on salads.
It is also possible to soak chia seeds in a liquid, which turns the seeds into a gel-like substance. This can
make them useful for thickening desserts, such as chia seed pudding.
To make a strawberry chia seed pudding, mix the following ingredients in a blender:
1—1.5 cups of frozen strawberries
3 tbsp of chia seeds
1 tbsp of coconut nectar or maple syrup
a pinch of salt
1 teaspoon (tsp) of lemon juice
1.5 cups of dairy or non-dairy milk
Chill the mixture in a refrigerator for an hour or so before eating.
It is also possible to use chia seeds as a substitute for eggs in baked goods, such as muffins and cookies.
This can be helpful for people with egg allergies or intolerances, or for those following a vegan diet.
To use chia seeds as an egg substitute in baking, try mixing 1 tbsp of whole chia seeds, or 2 tsp of
ground chia seeds, with 3 tbsp of water. Let them sit for a few minutes. When the mixture has become a
gel, use it to replace 1 egg.
Health Benefits
Chia seeds are an excellent source of vitamins, minerals, and powerful antioxidants. Some of
these antioxidants include:
Caffeic acid
Chlorogenic acid
Kaempferol
Quercetin
Reduced Inflammation
Chronic inflammation can lead to health conditions like heart disease and cancer. Caffeic acid,
an antioxidant found in chia seeds, can help to fight inflammation in the body. Eating chia seeds
regularly may also help to reduce inflammatory markers, which often indicate the presence of
an inflammatory disease.
Healthier Weight Management
A 1-ounce serving of chia seeds has 39% of your recommended daily allowance of fiber. The soluble fiber in the
seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness when you eat
them. By letting you feel fuller despite eating less, chia seeds can help you maintain a healthy weight.
Better Bone Health
Chia seeds have several nutrients that are vital for bone health, including magnesium and phosphorus. A single
ounce of the seeds also contains 18% of your recommended daily allowance of calcium, which is vital for healthy
bone, muscle, and nerve functioning. When compared gram for gram, chia seeds have more calcium than dairy
products.
How to Prepare Chia Seeds
You will find whole chia seeds in most grocery and bulk food stores. You can also buy them
online.
Store chia seeds in a cool, dark place. If you grind your seeds, place them in an airtight bag or
storage container and store them in your pantry or refrigerator.
Chia seeds have many culinary applications. Some ways to prepare them include:
Mixing them with milk or fruit juice to make a chia pudding, which you can top with
cacao nibs or fresh fruit
Creating an egg replacer to use in baked goods such as cakes or breads
Mixing them into muffin batter
Making a chia gel to add to homemade soups or smoothies
Sprinkling raw seeds on oatmeal or a salad
Soaking them to make chia sprouts
Mixing them with almond flour and spices to make a breading for fried chicken
Adding them to homemade energy bars
