Supporting multiple body functions apart from just being highly nutritious is among the many chia seeds benefits. These are tiny black seeds from the Salvia hispanica (chia plant). They come from Mexico and Guatemala and were an important food for the ancient Aztecs and Mayans.
These seeds are small, flat, and oval. They have a smooth, shiny surface and range in color from white to brown or black.
Chia seeds are super versatile. You can soak them and add them to porridge or pudding. You can use them in baked goods or sprinkle them on salads or yogurt. They absorb liquid and form a gel, which makes them great for thickening sauces or replacing eggs in recipes.
This guide covers everything you need to know about Chia Seeds Benefits!
Nutritional Chia Seeds Benefits & Facts
Chia seeds are packed with nutrients and have 138 calories per ounce (28 grams). They contain 6% water, 42% carbohydrates (mostly fiber), 31% fat, and 17% protein.
Here are the Chia seeds nutrition facts per one ounce (28.35 grams):
Calories: 138
Protein: 4.7 grams
Carbs: 11.9 grams
Fiber: 9.8 grams
Sugar: 0 grams
Carbs & Fiber
These seeds are packed with fiber, making up over 80% of their carbs. You can get 9.75 grams of fiber from only one ounce (28.35 grams). This is a sizable portion of the daily allowance of 28 grams. Most of the fiber in chia seeds (85-93%) is insoluble, while 7-15% is soluble. Chia fiber can ferment in your gut, creating short-chain fatty acids (SCFAs) that support a healthy colon.
Protein & Fat
Chia seeds are packed with fatty acids. About 60% of their fats come from alpha-linolenic acid (ALA), and 20% come from omega-6 fatty acids. They are the best plant-based source of omega-3s, even better than flaxseed.
A 2019 study review shows that ALA helps lower cholesterol, triglycerides, and blood pressure. ALA might improve brain function, but scientists need more research to confirm this.
However, your body must convert ALA into EPA and DHA, the active forms it can use. Unfortunately, this conversion isn’t very efficient.
These seeds provide 5 grams of protein in just one ounce. This is similar to other seeds but more than most cereals and grains. High-protein foods help you feel full after eating and can reduce how much you eat. These seeds also contain all nine essential amino acids, making them a high-quality plant-based protein. However, they shouldn’t be your only protein source. It’s important to include a variety of proteins in your diet, whether you’re vegan or not.
Vitamins & Minerals
Significant levels of several minerals and vitamins, including thiamine (15 percent of the DV) and niacin (16 percent of the DV), may be found in one ounce of chia seeds.
The most prevalent minerals include:
- Manganese
- Phosphorus
- Copper
- Selenium
- Iron
- Magnesium
- Calcium
Chia seed contain phytic acid, which may decrease the intake of some nutrients including iron and zinc.
Healthy Chia Seeds Benefits
Chia seeds are tiny but packed with nutrients. Ancient Aztecs and Mayans relied on them for their health benefits. Even today, these seeds are famous for their amazing perks.
They help your heart, strengthen your bones, and balance your blood sugar.
These seeds are super versatile. I love making chia pudding by mixing them with liquid. Their gel-like texture is fun and delicious!
Here are seven proven health benefits of chia seeds.
High In Nutrition
Chia seeds are small black or white seeds from the Salvia hispanica L. plant. They come from Central America.
The Aztecs and Mayans ate chia seeds as part of their diets. They also used them for medicine, rituals, and even cosmetics. Due to the Health Benefits of Chia Seeds, many people worldwide enjoy them.
These seeds are packed with nutrients. Modern science confirms what ancient civilizations believed—they’re incredibly healthy. Two teaspoons of chia seeds (28 grams or 1 ounce) are sufficient to:
- Calories: 138
- Protein: 4.7 grams
- Fat: 8.7 grams
- Omega-3 (ALA): 5 grams
- Carbs: 11.9 grams
- Fiber: 9.8 grams
- Calcium: 14% of your daily needs
- Iron: 12% of your daily needs
- Magnesium: 23% of your daily needs
- Phosphorus: 20% of your daily needs
- Zinc: 12% of your daily needs
- Vitamin B1 (Thiamine): 15% of your daily needs
- Vitamin B3 (Niacin): 16% of your daily needs
This powerhouse of nutrients comes in just two tablespoons. It’s no wonder chia seeds are a favorite superfood!
Full of Antioxidants
Chia seeds are rich in antioxidants, which protect their delicate fats from going bad. These antioxidants also support your health by fighting free radicals. Free radicals are harmful molecules that can damage your cells and lead to aging or diseases like cancer.
The main antioxidants in chia seeds are chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These compounds may protect your heart and liver and may even help prevent cancer. For example, chlorogenic acid can lower blood pressure, and caffeic acid reduces inflammation.
Chia Seeds Benefits for Weight Loss
Chia seeds are rich in fiber and protein, which may help with weight loss. Just one ounce (28 grams) of chia seed contains about 10 grams of fiber, making them 35% fiber by weight.
Fiber might help prevent overweight and obesity, though research offers mixed results. Protein in chia seeds can also curb appetite and lower food intake. In one study, 24 people ate yogurt with 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seed for breakfast. They felt fuller and ate less than those who had yogurt without chia seed.
However, the weight loss effects of chia seeds are not always clear. A 2009 study of 90 people showed no changes in weight, blood pressure, or inflammation after eating 50 grams of chia seed daily for 12 weeks. On the other hand, a 6-month study on 77 people with type 2 diabetes found better weight loss results for those eating chia seed on a low-calorie diet compared to a placebo group.
Chia seed alone won’t make you lose weight. But they can be a healthy addition to a balanced diet if you’re working towards weight loss.
Heart Health
Chia seeds are rich in fiber and omega-3s, which may help lower your risk of heart disease. The soluble fiber in chia seed can reduce total and LDL (bad) cholesterol in your blood.
The omega-3 fatty acid (ALA) in chia seeds is also linked to better heart health. However, research on chia seeds and heart health has mixed results.
Some studies on rats show that chia seeds reduce heart disease risks like high triglycerides and oxidative stress. While it seem to support heart health, more research is needed.
Bone Health
Chia seeds are rich in calcium, phosphorus, and magnesium, which are key for healthy bones. Studies show that getting enough of these nutrients helps maintain strong bone density. Strong bones depend on good bone mineral density, a measure of bone strength.
Chia seed also contain ALA, a nutrient that may support bone health. Research suggests eating ALA might boost bone density. Regularly eating chia seed could help strengthen your bones.
In one animal study, rats that ate chia seed daily for 13 months had stronger bones than those that didn’t. Researchers believe ALA played a big role in this.
Still, most studies so far are on animals. Human research on this topic is limited, so more studies are needed to confirm the health benefits of chia seeds.
Reduces Blood Sugar Levels
Eating chia seeds may help control blood sugar, thanks to their fiber and other helpful compounds. People with diabetes often face high blood sugar levels, which can lead to complications like heart disease.
Animal studies suggest chia seeds could improve insulin sensitivity, helping keep blood sugar steady after meals. While research on humans is limited, some older studies show encouraging results.
For example, studies from 2010 and 2013 found that bread with these seeds caused smaller blood sugar spikes after meals compared to bread without them.
Still, more research is needed to fully understand how chia seeds affect blood sugar control.
Digestive Health
Most people don’t eat enough fiber. Eating more fiber helps improve gut health and lowers the risk of many diseases. Chia seeds are a great source of fiber. Just one ounce (28 grams) gives you 9.75 grams of fiber, which is 35% of your daily value. The soluble fiber in chia seed slows digestion. This keeps you feeling full longer and helps you eat less.
Simple to include in your diet
Chia seeds are so easy to include in your diet and meals. Their mild taste means you can mix them into almost anything. You don’t need to grind, cook, or prep them, making them a convenient choice.
Eat them raw, soak them in juice, or stir them into oatmeal, pudding, or smoothies. Sprinkle them over cereal, yogurt, veggies, or rice dishes. Use them in homemade fritters to hold the mix together.
Chia seed absorb water and fat, so they’re great for thickening sauces or replacing eggs in recipes. Mix them with water to make a gel for baking or cooking.
Most people digest seeds easily. But if you’re not used to eating much fiber, eating too many at once might cause bloating or diarrhea. Start with a small amount and enjoy!
The Final Say
These seeds are packed with minerals, omega-3 fats, antioxidants, and fiber. They are simple to prepare and add to meals. Studies show they may help with weight loss and lower the risk of heart disease. However, more human research is needed to confirm these chia seeds benefits. To enjoy this, add them to your diet. Mix them into smoothies, oatmeal, yogurt, or baked goods for a healthy boost.
Frequently Asked Questions (FAQs)
What are some uses of chia seeds?
Uses of Chia Seeds for kids as well as adults are incorporated in:
- Oatmeal
- Yogurt
- Salad
- Smoothies
- Wedges
- Whole Grain Dishes
- Soups etc.
What is the amount of chia seeds calories?
- 100 Grams of Chia Seeds Calories are 486.
- 1 Tablespoon of Chia seeds calories are 70.
- A small bowl of Chia seeds contains about 140 calories.
What are chia seeds benefits for weight loss?
There are a few effective chia seeds benefits for weight loss.
Chia seed acquire water and have a high fiber content. Eating them doused in water may increase hydration, proper digestion, and decreased appetite, all of which can potentially aid with weight loss.