Packed with fiber, protein, omega-3 fatty acids, and various micronutrients, chia seeds are an easy way to add more nutrients into your daily diet. We've outlined 8 key health benefits below:
Highly Nutritious
Chia seeds are highly nutritious, despite their tiny size. In just one serving (2tbsp), chia seeds contain:
- Calories: 138
- Protein: 4.7g
- Fat: 8.7g
- Alpha-linolenic acid (ALA): 5g
- Carbs: 11.9g
- Fiber: 9.8g
- Calcium: 14% of the Daily Value (DV)
- Iron: 12% of the DV
- Magnesium: 23% of the DV
- Phosphorus: 20% of the DV
- Zinc: 12% of the DV
- Vitamin B1 (thiamine): 15% of the DV
- Vitamin B3 (niacin): 16% of the DV
High in Antioxidants
Chia seeds are an excellent source of antioxidants, which help to break down free radicals that can damage our cells. The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which all may have protective effects on the heart and liver, as well as anticancer properties.
High in Fatty Acids
Chia seeds are one of the richest plant sources of omega-3 fatty acids! Consuming alpha-linolenic acid (ALA), the omega-3 fatty acid in chia seeds, has been linked to decreased risk in heart disease. Several human studies have found that consuming chia seeds significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease.
High in Fiber
One serving of chia seeds (2tbsp) has almost 10 grams of dietary fiber - more than twice that of an apple! Fiber-rich foods promote gut health by encouraging bowel movements.
May Support Weight Loss
Especially when soaking chia seeds prior to consumption, the fiber in chia seeds can help keep you fuller for longer. The combination of high protein and high fiber content in chia seeds can also aid in satiety.
High in Nutrients Supporting Bone Health
Chia seeds are high in calcium, phosphorus and magnesium, all of which help support bone health. Studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, which is an indicator of bone strength.
May Reduce Blood Sugar Levels
Consuming chia seeds may help with blood sugar regulation, due to their fiber and protein content. Researchers have found that chia's particular fiber, which has a high viscosity, may help it blunt glucose response.
Easily Incorporated into your Diet
Not only are chia seeds bland, allowing you to add them to just about anything, but you can eat them in multiple forms - raw, soaked, or blended into flour or smoothies, for example. Chia seeds are also gluten-free and vegan, making them a great workaround to dietary restrictions.
Click here for our favorite ways to eat chia seeds.
Sources: Health Benefits of Chia Seeds - The New York Times, 7 Enticing Health Benefits of Chia Seeds - Healthline, Foods We Love: Chia Seeds - Levels