Chia
Seeds | 7 Health Benefits of Chia Seeds
Chia seeds may be small, but they’re incredibly rich in
nutrients. A staple in the ancient Aztec and Maya diets, these seeds have been
touted for their health benefits for centuries.
The antioxidants, minerals, fiber, and omega-3 fatty acids
in chia seeds may promote heart health, support strong bones, and improve blood
sugar management
What’s more, chia seeds are versatile and can be used in
many recipes. Personally, I embrace their gel-like consistency by mixing them
with liquid and making chia pudding.
Here are
7 health benefits of chia seeds, all supported by science.
1. Highly
nutritious
Chia seeds are tiny black or white seeds from the plant
Salvia hispanica L. They’re believed to be native to Central America
Historically, Aztec and Mayan civilizations used the seeds
in their diets, as well as for medicinal purposes, religious rituals, and
cosmetics. Today, people all over the world enjoy chia seeds Ancient
civilizations viewed chia seeds as highly nutritious — a belief that’s backed
by modern science. In fact, just 1 ounce (28 grams or 2 tablespoons) of chia
seeds contains calories: 138
• protein:
4.7 grams
• fat: 8.7
grams
• alpha-linolenic
acid (ALA): 5 grams
• carbs:
11.9 grams
• fiber:
9.8 grams
• 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
This nutritional profile is particularly impressive
considering that it’s for just a single serving of about two tablespoons.
2. Loaded
with antioxidants
Chia seeds are also an excellent source of antioxidants
Antioxidants not only protect the sensitive fats in chia seeds from going
rancid but also benefit human health by neutralizing reactive molecules known
as free radicals, which can damage cell compounds if they build up in your body
For example, free radical damage contributes to aging and
diseases like cancer
The specific antioxidants in chia seeds include chlorogenic
acid, caffeic acid, myricetin, quercetin, and kaempferol. These may all have
protective effects on your heart and liver, as well as anticancer properties
For example, chlorogenic acid may help lower blood pressure,
while caffeic acid has anti-inflammatory effects
3. May
support weight loss
The fiber and protein in chia seeds may benefit those trying
to lose weight.
One ounce (28 grams) of chia seeds has close to 10 grams of
dietary fiber. That means they’re a whopping 35% fiber by weight
Although research on this topic is mixed, some studies
suggest that eating fiber may play a role in preventing overweight and obesity
(11).
Additionally, the protein in chia seeds could help reduce
appetite and food intake.
One study in 24 participants found that eating 0.33 ounces
(7 grams) or 0.5 ounces (14 grams) of chia seeds mixed with yogurt for
breakfast increased feelings of fullness and reduced food intake in the short
term compared with eating chia-free yogurt
Even so, studies examining the effectiveness of chia seeds
for weight loss have observed mixed results.
In an older study from 2009 involving 90 people with
overweight, consuming 50 grams of chia seed supplements per day for 12 weeks
did not affect body weight or health markers like blood pressure and
inflammation markers
In contrast, a 6-month study involving 77 people with
overweight or obesity and type 2 diabetes eating a reduced-calorie diet found
that those who took chia seeds daily experienced significantly greater weight
loss than those who received a placebo
Though adding chia seeds to your diet is unlikely to cause
weight loss on its own, it may be a useful addition to a balanced, nutritious
diet if you’re trying to lose weight.
4. May
lower your risk of heart disease
Given that chia seeds are high in fiber and omega-3s,
consuming them may reduce your risk of heart disease.
Soluble fiber, the kind primarily found in chia seeds, can
help lower total and LDL (bad) cholesterol in your blood. In turn, this can
reduce your risk of heart disease
Consuming ALA, the omega-3 fatty acid in chia seeds, has
also been linked to decreased heart disease risk
Still, studies specifically examining the connection between
chia seeds and heart health have had inconclusive results.
Some rat studies have shown that chia seeds can lower
certain heart disease risk factors, including high triglyceride and oxidative
stress levels (17, 18).
A few human studies found that chia seed supplements
significantly reduced blood pressure in people with hypertension, or high blood
pressure, which is a strong risk factor for heart disease
Overall, chia seeds may benefit heart health, but more
research is needed.
5.
Contain many important bone nutrients
Chia seeds are high in several nutrients that are important
for bone health, including:
• calcium
• phosphorus
• magnesium
Many observational studies suggest that getting enough of
these nutrients is important for maintaining good bone mineral density, an
indicator of bone strength
In addition, ALA in chia seeds may play a role in bone
health. Observational studies have found that consuming this nutrient could
also be associated with increased bone mineral density
Therefore, it’s possible that regularly eating chia seeds
could help keep your bones strong.
One animal study found that rats who received chia seeds
daily for about 13 months had increased bone mineral content compared with a
control group. The authors concluded that ALA may have contributed to this
benefit
However, besides animal studies, a limited number of studies
have explored this topic, specifically. Ultimately, more human research is
needed.
6. May
reduce blood sugar levels
Consuming chia seeds may help with blood sugar regulation,
possibly due to their fiber content and other beneficial compounds.
People with diabetes may experience high blood sugar levels.
Consistently high fasting blood sugar levels are associated with an increased
risk of several complications, including heart disease (25Trusted Source).
Promisingly, animal studies have found that chia seeds may
improve insulin sensitivity. This might help stabilize blood sugar levels after
meals (26, 1Trusted Source).
Research in humans is sparse, but some older studies have
shown promising results.
In particular, older research from 2010 and 2013 suggests
that eating bread containing chia seeds helps lower post-meal rises in blood
sugar among healthy adults, compared with eating bread without chia seeds
(27Trusted Source, 28Trusted Source).
Nevertheless, more research is needed to learn more about
the connection between these nutritious seeds and blood sugar regulation.
7. Easy
to incorporate into your diet
Chia seeds are incredibly easy to incorporate into your
diet. They taste rather bland, so you can add them to pretty much anything.
You don’t need to grind, cook, or otherwise prepare them,
making them a handy addition to recipes.
They can be eaten raw, soaked in juice, or added to oatmeal,
pudding, smoothies, and baked goods. You can also sprinkle them on top of
cereal, yogurt, vegetables, or rice dishes. Plus, they work wonders in homemade
fritters as a binding agent.
Given their ability to absorb water and fat, you can use
them to thicken sauces and as an egg substitute. They can also be mixed with
water and turned into a gel.
The seeds appear to be well tolerated. Still, if you’re not
used to eating a lot of fiber, you might experience digestive side effects like
bloating or diarrhea if you eat too many seeds in one sitting.
A common dosage recommendation is 0.7 ounces (20 grams or
about 1.5 tablespoons) of chia seeds twice per day. Remember to drink plenty of
water to prevent any digestive side effects.