Chia seed benefits: What you need to know
Packed with fiber, protein, omega-3 fatty acids, and antioxidants, tiny chia seeds pack a nutritional punch. From adding them to prepared dishes or as a topping on oatmeal, cereals, or smoothies, you can easily incorporate chia seeds into many foods to give them a nutritious boost.
Chia seeds are frequently featured as the star ingredient in many healthy eating recipes, ranging from baked goods to protein bars to smoothies and beyond.
Why are chia seeds good for you? Apart from offering a pop of flavor and texture to your favorite foods, they also provide health perks, such as helping balance blood sugar and support heart health.
Keep reading for a complete list of chia seeds benefits and potential side effects, as well as preparation instructions and simple ways to add them to your diet with some clever chia seed recipes.
What Are Chia Seeds?
Chia seeds (Salvia hispanica) are tiny superfoods that are grow on a species of flowering plant that’s in the mint family. They are native to areas of Mexico and Guatemala but are commonly cultivated in many areas in North and South America.
Chia is typically easy t digest when prepared properly and can be a very versatile ingredient that works well in a variety of recipes. Plus, the seeds offer a long list of important nutrients, including:
Chia seeds are tiny black or white seeds derived from the Salvia hispanica plant, a member of the mint family native to Central America. These small seeds have been a part of human diets for over 5,000 years. Chia seeds were a staple food for the Aztecs and Mayans.
Where Do Chia Seeds Come From?
Originally grown in Mexico, chia has long been highly valued for its medicinal properties and nutritional value. In fact, it was even used as currency at one point.
Chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle. Aztec warriors ate them to give them energy and endurance, claiming that just one spoonful could sustain them for 24 hours.
Salvia hispanica has also been used for its potent healing properties in many branches of traditional medicine for centuries. According to Ayurveda, chia seeds can help nourish the blood and promote digestive regularity thanks to their ability to absorb water in the gastrointestinal tract, forming a gel-like substance.
They can also reduce inflammation, promote kidney health and support proper hydration.
Health benefits of chia seeds
Chia seeds are packed with nutrients that may support numerous health benefits. Among them:
- reducing blood pressure
- lowering cholesterol levels
- supporting digestive health
- aiding in weight management
- reducing inflammation
- helping to control diabetes
- protecting against chronic disease
- improving anxiety and depression.
When chia seeds are ingested, they form a gel-like substance in the stomach that can increase your feeling of fullness and decrease your appetite and calorie intake.
Nutrition Facts
Chia is rich in protein (amino acids), fiber, manganese, phosphorus and calcium. Plus, as mentioned above, it’s a good source of omega-3s (polyunsaturated fatty acids), such as α-linolenic and linoleic acids.
Additionally, it’s rich in polyphenols and antioxidants, such as caffeic acid, rosmarinic acid, myricetin, quercetin and others. It’s also considered a low-carb food because the net carbs (total carbohydrate grams minus fiber grams) are relatively low.
Chia seeds: Nutritional heavyweights
- fiber
- protein
- manganese
- calcium
- antioxidants
- omega-3 fatty acids
Chia seeds contain a variety of nutrients including fiber, protein, omega-3 fatty acids, antioxidants, and various vitamins and minerals like calcium, magnesium, and phosphorus that are beneficial to your health.
Omega-3 fatty acids
Chia seeds are a powerhouse of omega-3 fatty acids. This type of fatty acid is primarily found in fatty fish, nuts, and seeds.
Omega-3 fatty acids play an important role in brain function, heart health, and reducing inflammation in the body. Incorporating omega-3s into the diet promotes overall well-being, benefiting cardiovascular and cognitive functions.
Chia seeds are rich in a type of omega-3 fatty acid known as alpha-linolenic acid (ALA). The body cannot produce ALA its own, so it must be obtained through food. Consuming ALA has been linked to a decreased heart disease risk.
Fiber
Incorporating chia seeds into your diet is also an excellent way to increase your intake of fiber. Just one ounce of chia seeds (two to three tablespoons) provides approximately 9.8 grams of dietary fiber.
Research has shown that adequate fiber intake is associated with a decreased risk of:
- coronary heart disease
- type 2 diabetes
- several types of cancer
- inflammation
- digestive disorders.
On the heart health front, fiber helps lower LDL (“bad”) cholesterol and triglyceride levels, and helps increase levels of heart-protective HDL cholesterol.
The fiber in chia seeds can also aid healthy digestion by softening the stool and providing bulk to it. This allows the stool to pass more quickly through the intestines and can help alleviate constipation.
Antioxidants
Chia seeds are packed with antioxidants including tocopherols, phytosterols, carotenoids, and polyphenolic compounds. Antioxidants play a crucial role in protecting the body from damage caused by free radicals, which can build up in the body and lead to cell damage and disease.
Thanks in part to their antioxidant content, chia seeds may help protect against:
- inflammation
- diabetes
- cancer
- heart disease
- Alzheimer’s disease.
Protein
Chia seeds are also a valuable source of protein. Chia seeds contain all nine essential amino acids. The protein in chia seeds can help stabilize blood sugar levels and provide a steady source of energy.
Chia seeds pack nutritional punch
Chia seeds are small round seeds, and can be black, brown and white in color. They are harvested from a flowering plant in the mint family known as Salvia hispanica. It’s native to parts of Mexico and Guatemala. Edible chia seeds are closely related to the chia plants made popular by Chia Pets, but they are not the same seed.
A gel forms around the chia seed when mixed with liquid, which gives chia beverages their distinctive texture. Chia seeds can absorb up to 12 times their weight in liquid, which makes them useful in keeping baked goods moist.
Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood
Chia seeds have many nutritional benefits. They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA. They can help with weight loss.
Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. Fiber takes longer to digest and makes you feel satisfied longer, which is how it can help with weight loss and decrease your risk of developing diabetes or heart disease. Eating a diet rich in fiber also is shown to protect against colorectal cancer.
One serving of dried chia seeds is about 2.5 tablespoons. This has 140 calories, 5 grams of protein, 10 grams of fiber, 12 grams of carbohydrate and 9 grams of fat, of which 8 grams are heart-healthy fats.
A one-ounce serving of dried chia seeds (about 28.4 grams) contains approximately:
- Calories: 137
- Total Carbohydrates: 11.9 g
- Fiber: 9.8 g
- Total Fat: 8.7 g
- Saturated Fat: 0.9 g
- Polyunsaturated Fat: 6.7 g
- Monounsaturated Fat: 0.7 g
- Trans Fat: 0.04 g
- Protein: 4.7 g
- Sodium: 4.5 mg (0.2% DV)
- Manganese: 0.8 mg (35% DV)
- Copper: 0.3 mg (33% DV)
- Phosphorus: 244 mg (20% DV)
- Calcium: 179 mg (14% DV)
- Zinc: 1.3 mg (12% DV)
- Potassium: 115 mg (2% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
In addition to the nutrients listed above, chia contains some vitamin A, vitamin B, vitamin E and vitamin D, plus minerals such as iron, iodine, magnesium, copper, niacin and thiamine.
Benefits
What are the benefits of eating chia seeds? Here are nine reasons to add more of them to your diet, including because they can decrease risk for several common diseases:
1. Support Healthy Skin
Chia is jam-packed with antioxidants, which are compounds that fight free radical damage and prevent oxidative stress while also promoting tissue repair and protecting against skin damage.
Interestingly enough, researchers from Mexico recently uncovered that they have a total antioxidant concentration nearly two times higher than previously reported. In fact, the antioxidant activity of Salvia hispanica seeds was shown to stop up to 70 percent of free radical activity.
As one of the most high-antioxidant foods on the planet, adding some to your diet may help fight premature aging and protect the skin cells from things like ultraviolet and environmental damage.
2. Promote Digestive Health
Chia is loaded with fiber, squeezing nearly 11 grams of fiber into a single ounce. This means that adding just one ounce to your daily meals my can supply a whopping 44 percent of your fiber needs for the entire day.
Because of their rich fiber content, chia seeds benefit digestive health by promoting regularity and increasing stool frequency to prevent constipation. The fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in the gut, which plays a central role in many aspects of health and disease.
Fiber also absorbs a good amount of water and expands in the stomach, helping keep you feeling fuller for longer.
3. Improve Heart Health
Thanks to their high content of antioxidants, fiber and heart-healthy fats, chia seeds have been shown to help prevent cardiovascular disease in several ways.
One of the most powerful effects is it ability to reduce inflammation and decrease several risk factors of heart disease, such as high cholesterol and blood pressure. Inflammation can put extra strain on blood vessels and is thought to contribute to heart disease along with a slew of other chronic conditions.
Chia is high in omega-3 fatty acids, boasting even more omega-3s per gram than salmon. Omega-3s work to protect the heart by lowering blood pressure, cholesterol levels and inflammation. Meanwhile, the fiber found in chia seeds can help manage cholesterol levels and keep the arteries clear to minimize the risk of coronary heart disease.
A 2021 study also found that chia can help reduce high blood pressure/hypertension. In this study, adults with hypertension experienced significantly reduced blood pressure levels compared to a control group when they consumed 40 grams per day of chia seeds (about 1.5 ounces) for 12 weeks.
4. Balance Blood Sugar
Rich in both alpha-linolenic acid and fiber, evidence from several studies suggests that chia can help maintain normal blood sugar levels and fight development of type 2 diabetes and insulin resistance.
Animal and human studies have found that adding them to a high-sugar diet helps prevent changes in blood sugar and lipid levels. What’s more, human studies have also found that adding these seeds to white bread reduces the glycemic response and can help prevent spikes and crashes in blood sugar levels.
5. Boost Energy and Exercise Performance
Chia is often used by athletes for carb loading, a strategy that helps maximize the storage of glycogen in the muscles and liver to optimize endurance and boost exercise performance.
In fact, a study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would but without all the unhealthy sugar. In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia drink.
In the end, the runners’ times were matched, but the chia group consumed far less sugar.
Plus, studies show the protein content of these seeds is among the highest of all seeds and grains, giving it the ability to help build muscle mass and increase strength. Research shows that consuming protein as a post-workout meal can aid in the repair of muscle tissues and can also build new muscle to speed up recovery time between workouts.
6. Build Stronger Bones
Chia can help strengthen bone health and preserve bone density while reducing the risk of serious conditions like osteoporosis. This is because the seeds are loaded with calcium and manganese, two minerals that are needed to maintain bone health.
With about 99 percent of the calcium in your body stored in your bones, calcium serves an important role in maintaining bone strength and density. Manganese is also involved in bone metabolism, with studies showing that a deficiency in this key nutrient can impair bone resorption and decrease bone formation.
Impressively enough, a single ounce of chia seeds contains 18 percent of the calcium you need in a day while also meeting 30 percent of your daily manganese requirements.
7. Aid in Weight Loss
Chia seeds rank among the top plant-based protein foods, which is why they are great to consume for those trying to put on lean muscle, burn fat, and manage hunger and appetite.
How can chia seeds help you lose weight? Studies show that increasing your intake of protein can help promote weight loss by curbing cravings and cutting caloric intake.
One study published in the American Journal of Clinical Nutrition, for example, showed that increasing protein intake by just 15 percent of daily calories led to significant decreases in energy intake and appetite. Other research shows that chia may help reduce levels of ghrelin, the hormone responsible for stimulating hunger.
8. Fight Cancer Growth
Chia is rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that gives it the potential to act as a cancer-fighting food.
One in-vitro study published in the Journal of Molecular Biochemistry found that ALA helped limit the growth of both breast and cervical cancer cells. Researchers also found that it caused cell death of the cancer cells without harming the normal healthy cells in the body.
While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancer.
9. Enhance Oral Health
Because chia is full of calcium, phosphorus, vitamin A and zinc, it helps promote dental and oral health.
Calcium is the building block of your teeth and necessary for maintaining oral health. Meanwhile, zinc prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away.
Vitamin A and phosphorus are also important for strong teeth and a healthy mouth.
Risks and Side Effects
There are very few side effects associated with chia seeds when they’re eaten in moderation.
Occasionally, some people may experience stomach discomfort when consuming high amounts, mostly due to the high fiber content. As with any food, increase your intake slowly, and drink plenty of water.
If you have any concerns or experience any persistent side effects, consider decreasing your intake, and be sure to discuss with your doctor.
Can chia seeds make you gain weight? They shouldn’t, as long as you don’t eat too many. Stick to about two to three tablespoons daily.
Conclusion
- The chia seed is a type of seed that comes from a flowering species in the mint family of plants and is native to Mexico and Guatemala.
- The chia nutrition profile boasts a good amount of protein, fiber, omega-3 fatty acids, and important minerals like manganese, calcium and phosphorus — thus explaining why chia seeds benefits are so plentiful.
- So what are chia seeds good for? Chia seeds benefits include increased weight loss, better blood sugar levels, improved heart health, enhanced regularity, increased weight loss and more.
- From chia seed pudding to protein bars and baked goods, there are plenty of chia seeds recipe options that you can try to fit this nutrient-rich seed into your diet and get chia seeds benefits.
- Soak, grind or enjoy whole for a nutritious and delicious way to boost the benefits of your diet and take advantage of the multitude of chia seeds benefits.