11 Benefits of Chia Seeds (2024)

Chia seeds may be tiny, but they are a superfood that packs a lot of punch. Check out these 11 benefits of chia seeds and see how you can easily add this nutritional seed to your diet.

While I’ve always loved the crunchiness of chia seeds in salads, when I tried making chocolate chia pudding, I realized I liked the texture of them when they were softened, too.

And mixing them in with other good-for-you foods like dates, almond milk, and fruit (yes, fruit - try myyummy chia jam!) makes this tiny seed even a healthier addition to your food.

Oh, and did I mention I loveblueberry vanilla chia pudding, too?

Man, chia seeds are so awesome.

Chia seeds are super versatile, easy to add to your favorite dishes, and heck, they can even replace an egg in a lot of recipes.

I’m not kidding. Here’s how you make a chia egg:

• Take a tablespoon of chia seeds and place in a bowl.
• Add 3 tablespoons of water to the seeds.
• Wait 5 minutes, and you’ve got an awesome egg replacement!

But, let’s get back to the nutrition and benefits of chia seeds.

It’s kinda hard to imagine that a small seed can pack such a healthy punch.

What Are Chia Seeds?

The chia seed comes from the desert plant,Salvia Hispanica. The plant is native to Mexico, and it dates way back. Even Aztec and Mayan cultures knew of the chia seed’s remarkable properties and used it as an energy booster.

Fast forward to when we were kids, and the Chia Pet was all the rage. Don't pretend you didn't have one!

Yep, we all had one of these amazing creatures who sprouted grass “hair” within days. Who knew the mighty chia pet would play a role in nutrition a few years later?

So yes, nowadays, the chia seed is a healthy addition to the diet and is touted as a mild and nutty flavored food to mix into baked goods or pour into adelicious smoothie.

What Are The Nutrients In Chia Seeds?

Chia seeds have a lot to offer. And that’s why they have the reputation they do. Look at thisquick analysisof 2 tablespoons of seeds:

• 140 calories
• 11 grams of fiber
• 4 grams of protein
• 7 grams of unsaturated fat
• Traces of copper and zinc
• A source of omega-3’s
• A source of vitamins C and E

Like, crazy good for ya, right?!?!?

Do Chia Seeds Help With Inflammation?

A study on chia seeds confirmed that consuming37 grams of chia seeds a dayled to a reduction in inflammatory markers in the blood. Chia seeds are high in a plant-based omega-3 fatty acid, known to have an effect on inflammation. It’s called alpha-linolenic acid and is important to a healthy heart.

Thirty-seven grams is a lot of chia seeds in one day (a little over half a cup), but the findings are still significant. I should point out that when eating chia seeds, it is best to use them in softened form, such as in a smoothie or pudding. A little dried chia seeds sprinkled on a dessert or salad is fine, too! But they do expand when added to water so consider that when eating them 🙂

How Much Chia Seeds Should You Eat In A Day?

Depending on your gender and age, the recommendation is you consume between19 and 38 grams of fiber per day. Around 25 grams is ideal for women. Two tablespoons of chia seeds have 11 grams of fiber. Recommendations for consuming chia seeds runs about 1.5 teaspoons a day (add the seeds to oatmeal and a smoothie, and you’re all set). Then, get the rest from other great sources of fiber, like any of these high-fiber foods.

What Are The Best Ways To Eat Chia Seeds?

There are several excellent ways to eat chia seeds. As previously mentioned, don’t eat them dry other than sprinkled on a salad or a bowl of yogurt. Here are some tasty ideas:

• Add to muffins
• Stir into salad dressings and marinades
• Thicken smoothies and soups
• Add toovernight oats
• Make puddings and jams
• Use as an egg substitute in baking

1. Chia Seeds Add A Quick And Easy Nutritional Boost

One of the best benefits of chia seeds is that they are so simple to incorporate into your diet. You don’t need to grind them (like flax seeds for example) to make them digestible. They mix well with liquids, and they are a simple but quick addition of nutrients to a variety of foods.

One thing to note, because they are so high in fiber, it’s best to add them to your daily regimen slowly. If you typically eat a lot of fiber, you’ll be okay.

2. Chia Seeds May Help With Chronic Inflammation

We all know that inflammation is bad for the body overall. Chronic inflammation, often brought on by unhealthy eating habits and lack of exercise, can wreak havoc on the body. Chia seeds areanti-inflammatory, and that means adding them to your diet can help fight free radicals in your body, leading to less chronic inflammation.

3. Chia Seeds May Help Reduce Blood Sugar

Another benefit of chia seeds is that some studies show they maystabilize blood sugarand improve insulin sensitivity. This reduces the chance of spikes and crashes sometimes experienced after meals. This is of great help to diabetics, in particular. Pair adding chia seeds to smoothies, dressings, and food like oatmeal with eating non-processed foods.

4. Chia Seeds May Be Good For Bone Health

A controlled study indicated thatbone health and density were improvedwhen the diet was supplemented with chia seeds. It’s kinda cool that this little powerhouse seed has so many nutrients like phosphorous, protein, and calcium. It’s the calcium in chia seeds that may benefit your bones.

5. Chia Seeds May Reduce Heart Disease Risk

Heart disease is influenced by a lot of factors, including inflammation, extra body fat, and high blood pressure. Studies show that chia seeds caninfluence blood pressure levels, thus leading to better health. Exercise, eating healthy fruits and veggies, consuming only lean meats, and yes, eating chia seeds contribute to a better you.

6. Chia Seeds Contain Beneficial Fatty Acids

Yes, chia seeds do contain omega-3’s, and this is a good thing. Milled chia seeds, in particular, can increase the blood levels ofalpha-linolenic fatty acids(ALA). However, it is most beneficial to get these fatty acids, and others, from fatty fish like salmon. I say this because although chia seeds supply EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) is not easily converted, and that is the most essentials of the omega-3’s. Still, chia seeds will give you a boost as they are considered the best plant-based source of ALA.

7. Chia Seeds May Help With Weight Loss

Because chia seeds are high in protein and fiber, they are thought to be helpful with weight loss. Protein is known to reduce appetite and leave you feeling satisfied, which means less snacking on potentially unhealthy foods. If you are a snacker, read my post onhealthy, high-protein snacks. The fiber in chia seeds can also help you to feel full.

8. Chia Seeds Are A Source Of Plant-Based Protein

Protein is made up ofamino acidsand is essential to the body. Two tablespoons of chia seeds contain 4 grams of protein. A 140-pound person needs about 50 grams of protein a day, and a 200-pound person, 70 grams, and that's just to survive, not even to build muscle and thrive. Use chia seeds as a way to top up your protein intake, along with lean meats, poultry, high-quality protein powder, and full-fat dairy.

9. Chia Seeds Are High In Fiber

Chia seeds are impressivelyhigh in fiber. Fiber is excellent for gut health. Remember, two tablespoons of chia seeds contain 11 grams of fiber – almost half the daily requirement for women and about a third for men. Adding chia seeds to food is an easy way to add this important component to your food.

10. Chia Seeds Are High In Antioxidants

Antioxidants are key cancer-fighting components in food. They fight free radicals, which cause damage to cells, proteins, and DNA. With chia seeds beinghigh in antioxidants, it just makes sense to add them to your food. As a side note, foods high in free radicals are those deficient in antioxidants – processed meats and foods highly processed or full of sugar are examples. So, stay away from those and satisfy your cravings withclean-eating foodsinstead.

11. Chia Seeds Are a Nutritional Powerhouse

On top of all of the benefits of chia seeds we’ve mentioned, these little seeds pack a punch when it comes to nutrients. Chia seeds also contain other good-for-you nutrients, like manganese, calcium, and protein. They are gluten-free and easily digestible. It’s all win-win with chia seeds.

If you make a serving ofcinnamon raisin overnight oats, you’ll get 5.5 grams of fiber in that one serving.

More Healthy Foods With Added Nutritional Benefits

Let's keep the ball rolling on nutritious foods and their amazing benefits! Read these helpful guides, too!

• 21 Top Foods High in Fiber | How and Why to Get More Fiber in Your Diet
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