Chia seeds are among the healthiest foods on the planet. Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with nutrients, fiber, protein, omega-3 fatty acids and various micronutrients that can have important benefits for your body and brain.
Here are 10 health benefits of chia seeds, supported by science.
1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories
Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint. Chia seeds were an important food for the Aztecs and Mayans back in the day. They prized them for their ability to provide sustainable energy. In fact, "chia" is the ancient Mayan word for "strength." Despite their ancient history as a dietary staple, chia seeds became recognized as a modern-day superfood only recently. In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.
Don't be fooled by the size — these tiny seeds pack a powerful nutritional punch.
A one-ounce (28 grams) serving of chia seeds contains:
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are omega-3s).
Calcium: 18% of the RDI.
Manganese: 30% of the RDI.
Magnesium: 30% of the RDI.
Phosphorus: 27% of the RDI.
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
This is particularly impressive considering that this is just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrate. Interestingly, if you subtract the fiber — most of which doesn’t end up as usable calories for your body — chia seeds only contain 101 calories per ounce (28 grams). This makes them one of the world's best sources of several important nutrients, calorie for calorie. To top things off, chia seeds are a whole-grain food, usually grown organically. Plus, they’re non-GMO and naturally free of gluten.
2. Chia Seeds Are Loaded With Antioxidants
Another area in which chia seeds shine is their high antioxidant content. These antioxidants protect the sensitive fats in the seeds from going rancid. Most importantly, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases.
3. Almost All the Carbs in Them Are Fiber
One ounce (28 grams) of chia seeds has 12 grams of carbs, 11 of those grams are fiber. Fiber neither raises blood sugar nor requires insulin to be disposed of. Though it belongs to the carbohydrate family, its health effects are drastically different from those of digestible carbs like starch and sugar. The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes chia a low-carb friendly food. Because of its high soluble fiber content, chia seeds can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach. This should increase fullness, slow absorption of your food and help you automatically eat fewer calories. Fiber also feeds the friendly bacteria in your intestine, which is important — keeping your gut flora well fed is absolutely crucial for health. Chia seeds are 40% fiber by weight, making them one of the best sources of fiber in the world.
4. Chia Seeds Are High in Quality Protein
Chia seeds contain a decent amount of protein. By weight, they’re about 14% protein, which is very high compared to most plants. They also have a good balance of essential amino acids, so your body should be able to make use of their protein content. Protein has various health benefits and is by far the most weight loss friendly dietary nutrient. A high protein intake lowers appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%. Chia seeds really are an excellent protein source — especially for people who eat little or no animal products.
5. The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight
Many health experts believe that chia seeds can aid weight loss. Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food. Several studies have examined the soluble fiber glucomannan, which works in a similar way, showing that it can lead to weight loss. Also, the protein in chia seeds could help reduce appetite and food intake.
In fact, one study found that eating chia seeds supplements increased satiety and reduced food intake in the short-term. A 6-month study in obese people with type 2 diabetes on a reduced-calorie diet found that eating chia seeds supplements daily caused significantly greater weight loss than a placebo. A weight loss diet is about more than just single foods. The entire diet counts, as well as other lifestyle behaviors like sleep and exercise. When combined with a real-food based diet and a healthy lifestyle, chia seeds may definitely help promote weight loss.
6. Chia Seeds Are High in Omega-3 Fatty Acids
Like flaxseeds, chia seeds are very high in omega-3 fatty acids. In fact, chia seeds contain more omega-3s than salmon, gram for gram. Studies have shown that chia seeds can increase blood levels of ALA and EPA.
7. Chia Seeds May Lower Your Risk of Heart Disease
Given that chia seeds are high in fiber, protein and omega-3s, they may reduce your risk of heart disease. Studies have shown that chia seeds can lower certain risk factors, including triglycerides, inflammation, insulin resistance and belly fat. They may also raise “good “ HDL cholesterol. A few studies show that chia seeds significantly reduce blood pressure in people with hypertension, which is a strong risk factor for heart disease.
8. They’re High in Many Important Bone Nutrients
Chia seeds are high in several nutrients that are important for bone health. This includes calcium, phosphorus, magnesium and protein. The calcium content is particularly impressive — 18% of the RDI in a single ounce (28 grams). Gram for gram, this is higher than most dairy products. As a result, chia seeds may be considered an excellent source of calcium for people who don't eat dairy.
9. Chia Seeds May Reduce Blood Sugar Levels
High fasting blood sugar levels are a typical symptom of untreated type 2 diabetes. Consistently high fasting blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease. But temporary spikes in blood sugar levels after meals may also have adverse health effects when they’re excessively high on a regular basis. Studies have found that chia seeds may improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after meals.
10. They May Reduce Chronic Inflammation
Inflammation is your body’s normal response to infection or injury. Red and swollen skin is a typical example. Although inflammation helps your body heal and fight off bacteria, viruses and other infectious agents, it can sometimes cause harm. This mainly applies to chronic inflammation, which is associated with an increased risk of heart disease. Chronic inflammation often doesn’t have any visible signs, but can be assessed by measuring inflammatory markers in your blood. Various unhealthy lifestyle habits increase your risk of chronic inflammation, including smoking, lack of exercise or a poor diet. On the other hand, certain healthy foods may reduce the blood levels of inflammatory markers. One 3-month study in 20 people with diabetes showed that eating chia seeds supplements daily reduced the inflammatory marker hs-CRP by 40%.