7 Proven Health Benefits of Chia Seeds

Chia seeds might be tiny, but they contain a wealth of important nutrients, and are among the healthiest foods on the planet. Chia seeds are tiny, round seeds. They are typically black or white, with no significant nutritional differences between the two colors. 

These tiny seeds come from the flowering  plant Salvia hispanica, part of the mint family and  originated  in the central and southern regions of both Mexico and Guatemala. Today, chia seeds are grown in various parts of the United States, as well as Argentina, Australia, Peru, and Bolivia.

Chia seeds are rich source of omega 3 fatty acids, protein, fiber, antioxidants, and more. These tiny seeds also provide a host of beneficial plant compounds that have a lot to offer in the management of diabetes and heart disease.

Here are 7 health benefits of chia seeds, supported by science.

Chia Seed Nutrition Facts

Here's the nutritional value  for 1 ounce (28g) of dry chia seeds.

• Calories: 138
•  8.7 gram of fat
• 5mg of sodium
• 12 gram of carbohydrates
• 9.8 gram of fiber
• 0 gram of sugar
• 4.7 gram of protein

1. Chia Seeds Are Packed with Nutrients

Vitamins and minerals are one of the first few nutrients that comes to mind when you think about any type of nut or seed. Despite being high in nutrients, chia seeds are extremely low in calories.

They are also loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.

A one-ounce (28 grams) serving of chia seeds contains. [1]

• 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 an acceptable amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

2. Chia Seeds Are High in Quality Protein

Chia seeds really are an excellent protein source, especially for people who eat little or no animal products. In fact, chia seeds are approximately 14 percent protein, which is relatively high for plant foods.

Chia seeds also contain 9 essential amino acids (protein building blocks) like isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, histidine, and valine. Ones we must get from food because our bodies can’t make them on their own.[2] [3]

Protein is considered on of the most weight loss friendly macronutrient that can drastically reduce appetite and cravings. Studies have shown that 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%. [4] [5]

3. Chia Seeds Are Full of fiber 

Chia seeds are amazing source of fiber. In fact they are 40% fiber by weight, making them one of the best sources of fiber in the world. One ounce of dried chia seeds, contains around 12 grams of carbohydrates. Of this, nearly 10 grams come from fiber. 

Fiber are known as digestible carb, highly soluble, and feeds the friendly bacteria in your digestive system which will help keep your gut bacteria satisfactory. [6]

As chia seeds have high soluble fiber content, they can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach. Thay may also keep you well hydrated through out the day. [7]

4. Chia Seeds are Great for Weight Loss

Incorporating chia seeds to your diet regimen is a great way to lose weight. As chia seeds are high in fiber they may be a helpful aid with weight loss. 

Fiber is not only great for regulating the bowel movements, they also makes one feel fuller faster as it quickly absorbs water and expands in the stomach. Thereby reducing hunger pangs naturally and suppresses one’s appetite, resulting in weight loss.

Various studies have examined the soluble fiber glucomannan, which works in a similar way, showing that it can lead to weight loss. studies have also found that eating chia seeds for breakfast increased satiety and reduced food intake in the short-term. [8] [9] [10]

5. Chia Seeds Are High in Omega-3 Fatty Acids

Chia seeds are extremely high in omega-3 fatty acids. In fact chia seeds contain more omega-3s than salmon, gram for gram.

Omega-3 fatty acids are the specific type of unsaturated fat that have been shown to improve heart health and decrease inflammation. Moreover they contain three particular fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), but are highest in ALA.

Various studies have shown that chia seeds (especially if they’re milled) can increase blood levels of ALA and EPA but not DHA. [11] [12]

6. Chia Seeds May Lower Your Risk of Heart Disease

Heard disease re ranking on the top of list that has resulted in millions of death. However the high in fiber, protein and omega-3s, in chia seed may reduce your risk of heart disease.

A handful of studies have shown that chia seeds might significantly reduce blood pressure in people with hypertension, which is a strong risk factor for heart disease. [13] [14]

Several studies suggest benefits, others do not. However more human studies are required to fully understand the beneficial effect of chia seed.

7. Additional Health Benefits Of Chia Seed

Here are 10 additional health benefits of chia seeds.

• They’re High in Many Important Bone Nutrients
• Chia Seeds May Reduce Blood Sugar Levels
• They May Reduce Chronic Inflammation
• Boost Energy And Metabolism
• Fight Breast Cancer And Other Forms Of Cancer
• Regulate Blood Sugar Levels And Help Prevent Diabetes
• Chia Seeds Rejuvenate the Skin
• Chia Seeds Help Lower the Cholesterol
• Chia Seeds Improve Digestion
• Chia Seeds Are Loaded With Antioxidants

How To Add Chia Seeds In Diet:

Chia seeds are a versatile food to have on hand.  Chia seeds were traditionally been ground into flour, pressed for oil, and mixed into drinks. You can add them to salads, to hot oatmeal, and to many other dishes. You can also add ground chia seeds to smoothies and other blended foods. 

Here's a simple recipe for chia seed smoothie, that you can try right now.

BLUEBERRY CHIA SEED SMOOTHIE:

Ingredients:

• 1 tablespoon chia seeds
• 2 tablespoons water
• 1/4 cup almond milk
• 1/2 cup dairy-free yogurt 
• 1/2 cup frozen blueberries
• 4 small strawberries – washed and hulled

Procedure:

Start by soaking chia seeds in water and allow them to sit for about 10 minutes for the chia seeds to start to soften and gel. When done simply toss all the ingredients in blender and pulse them till it has a smooth texture. Pour in your favourite glass and add your favourite garnish. 

Cheers! 🥂

The Bottom Line

Chia seeds are not only amazing source of omega-3 fat, antioxidants, fiber and many other nutrients but also easy to prepare. You can both soak them and sprout them before consuming them. However, there is no harm in eating them raw too. 

If you don’t eat chia seeds, these Proven health benefits will surely motivate you to add more of these superfood. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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