Yahoo Lifestyle 7 Health Benefits of Chia Seeds, the Gut-Healthy, Anti-Inflammatory Superfood You Can Add to Anything
These tiny, ancient seeds are bursting with potent nutrients your body loves.
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Chia seed benefits are endless, which could explain why people have been consuming chia seeds for thousands of years, and they’re still widely consumed today. Chia seeds have a very mild flavor, so you can get away with drinking them in your water. Plus, these small-but-mighty seeds are loved by dietitians because they’re one of the healthiest seeds you can eat. We caught up with registered dietitians to find out why chia seeds absolutely qualify as a top superfood.
Meet the Experts
Jenna Volpe, RDN, registered dietitian nutritionist
Kristi Ruth, RD, LDN, registered dietitian
Lexi Moriarty, RD, CSSD, registered dietitian
What Are Chia Seeds?
Chia seeds are tiny, oval-shaped seeds that appear black and white in color. They’re the seeds of a plant native to Mexico and were a staple in ancient civilizations. “Chia seeds were originally cultivated as a dietary staple in Mesoamerican cultures, in the Mexican region among the Aztecs and Mayans, thousands of years ago,” explains registered dietitian nutritionist Jenna Volpe, RDN. “This may explain why ‘chia’ is derived from the Spanish word ‘chian,’ which originates from the Nahuatl Aztec language and translates to ‘oily.’”
“Chia seeds are a wonderful plant-based food for people to boost their intake of omega-3 fatty acids, fiber, vitamins, minerals, antioxidants, and more,” Volpe says. “From supporting heart health and blood sugar balance to aiding in digestion and regularity, chia seeds are a [smart] plant ally to have on hand for most people.”
Related: Chia Seeds vs. Flax Seeds: Which Superfood Is Healthier?
Chia Seed Nutrition
Here's a look at what's inside 100 grams of chia seeds.
Water - 5.8 grams
Calories - 486 calories
Protein - 16.5 grams (33% of the recommended daily value or DV)
Fat - 30.7 grams
Carbohydrates - 42.1 grams
Fiber - 34.4 grams (122.86% DV)
Calcium - 631 milligrams (48.54% DV)
Iron - 7.72 milligrams (42.89% DV)
Magnesium - 335 milligrams (79.76% DV)
Potassium - 407 milligrams (8.66% DV)
Sodium - 16 milligrams
Zinc - 4.58 milligrams (41.64% DV)
Top Health Benefits of Chia Seeds
Here’s the full breakdown on why you should add chia seeds to your weekly menu.
Improve Gut Health
Fiber is crucial for gut and overall health, but too many people aren’t getting enough of it. An estimated 5% of Americans meet the adequate intake of fiber, leaving a vast majority—approximately 95%—of the population falling below the recommended daily allowance. The Academy of Nutrition and Dietetics recommends at least 25 grams of fiber per day for women and 38 grams for men. One way to reach these targets? Add a spoonful of chia seeds here and there.
“Chia seeds are a fantastic source of fiber,” says registered dietitian Kristi Ruth, RD, LDN. “Because fiber has been strongly linked to improving everything from cholesterol levels to bowel regularity, it’s essential that we find easy and convenient ways to increase our daily fiber intake.”
An ounce of chia seeds packs almost 10 grams of dietary fiber, per USDA data, so what’s easier than that? A typical serving of chia seeds is two tablespoons, which contain an impressive 8 grams of fiber.
More specifically, the type of fiber found in chia seeds is particularly beneficial. “Chia seeds contain a significant amount of insoluble fiber (making up 85-93% of the total fiber in chia seeds), which is important for supporting healthy digestion and regularity by increasing stool bulk and reducing transit time.
Build Muscle
For meat- and plant-eaters alike, chia seeds are a good source of protein, providing almost 5 grams per ounce. All animal products are complete protein sources, meaning they contain all nine essential amino acids, but not every plant source of protein is a complete protein.
Most seeds do not contain all the essential amino acids, making them incomplete proteins (this doesn’t make them unhealthy—not at all—it’s just a way to categorize which foods provide which amino acids). However, chia seeds are an exception.
“They’re a complete protein because they include all of the essential amino acids,” says registered dietitian Lexi Moriarty, RD, CSSD, adding that this helps to give you sustained energy levels throughout the day.
Support Heart Health
Heart disease remains the number one cause of death in the U.S., so prioritizing heart health is a must, and we can all do it by enjoying a heart-healthy diet and lifestyle. Consuming chia seeds can help by improving markers of heart health, such as cholesterol, blood pressure, and more, according to the Academy of Nutrition and Dietetics.
“Chia seeds can help rid the body of cholesterol,” Moriarty adds. “One 2023 review confirmed that chia seeds are helpful in decreasing blood pressure, blood clot risk, cholesterol, and minimizing cell damage.” The impressive lineup of fiber, antioxidants, and omega-3s like ALA all contribute to the potential heart health benefits, as well.
In fact, a recent 2022 meta-analysis concluded that increasing dietary ALA can help to reduce the risk of cardiovascular disease by 10% and the risk of fatal coronary artery disease by up to 20%. That's because “chia seeds are made up of 20 to 34% fat, with most of it coming from heart-healthy, plant-based omega-3 fatty acids including linolenic acid (ALA),” Volpe says, pointing to a 2019 review.
While other nuts and seeds, particularly walnuts and flax seeds, are also rich in omega-3 fatty acids, chia seeds may have the upper hand. When you eat a lot of foods rich in fat, it’s easy to get far more omega-6 fatty acids than omega-3s. Though they’re both good for you, getting significantly more omega-6 fats can cause inflammation in the body, per a 2021 review. So, it’s important to be mindful of that ratio. Chia seeds have been shown to have an advantageous ratio of omega-6s to omega-3s compared to other sources of healthy fats.
Fight Disease
You might associate antioxidants with fruits and vegetables, but you can add chia seeds to the list of antioxidant-rich foods. “Chia seeds are a great source of antioxidants, which can help the body prevent disease and enhance longevity,” Moriarty says.
They have been shown to possess potent antioxidant activity, offering antioxidants like chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. Volpe emphasizes the noteworthiness of quercetin in chia seeds:
“Chia seeds are a naturally abundant source of this type of antioxidant, which is anti-inflammatory, anti-viral, and may even help the body to build resilience against certain types of cancer.” According to a 2022 review, quercetin can cross the blood-brain barrier, so it may even protect against neurodegenerative diseases.
Plus, antioxidants neutralize free radicals. When left unchecked, these unstable molecules can cause all kinds of damage that lead to disease, but antioxidants can protect against disease-causing free radical damage.
Reduce Inflammation
Inflammation isn’t always a bad thing—it’s part of the body’s natural defense against harmful stimuli, from injuries to the common cold. But chronic inflammation can get you in some trouble. Low-grade, chronic inflammation is often described as a “silent killer” because it’s associated with chronic diseases like diabetes, cancer, autoimmune disorders, and more, according to Harvard Medical School. Certain foods (like chia seeds!) may be able to help reduce and manage inflammation in the body.
“Chia seeds are an excellent plant source of ALA omega-3 fatty acids, which are well known to have an anti-inflammatory effect on the body,” Ruth says. “This anti-inflammatory effect can help reduce your risk of developing various chronic diseases.” The anti-inflammatory properties of chia seeds have been documented and shown to reduce chronic inflammation.
Related: 19 Anti-Inflammatory Foods Health Experts Want You to Eat More Often
Promote Stronger Bones
Chia seeds are full of vitamins and minerals that your bones need, like potassium, calcium, magnesium, and phosphorous, for example. That's why long-term dietary intake of chia seeds has been linked to increased bone mineral content and bone mineral density in some studies.
In one animal study, rats that had a chia seed-rich diet had more minerals in their bones in just about one year (10 to 13 months) than the rats in the control group. That translates for humans, too. After all, 100 grams of chia seeds contain 631 milligrams of calcium (or almost half of the recommended daily value).
Enhance Skin
Chia seeds are packed with omega-3 fatty acids, which have anti-inflammatory effects. Their ability to reduce inflammation significantly impacts the skin. The delivery of essential fatty acids has been proven to help systemic circulation and even change the fatty acid composition and eicosanoid content of the epidermis (the outermost layer of the skin).
Dietary supplementation of fatty acids has been proven to alleviate some symptoms associated with skin sensitivity and skin disorders due to inflammation. That's why you'll see omega-3 fatty acids in so many topical skincare products and skin supplements.
How to Add Chia Seeds to Your Diet
Getting more chia seeds in your system is easy. According to Ruth, chia seeds have a long shelf life—though they’re best when eaten within a year, they can last for years in your pantry! “Some of my favorite ways to enjoy chia seeds are adding a tablespoon or two into smoothies, overnight oats, chia pudding, and homemade strawberry or raspberry chia jam,” Volpe says.
“Chia seeds are great because they’re so easy to sprinkle on top of cereal, toast, or oatmeal,” Moriarty says. If you want to get really creative in the kitchen, you can add chia seeds to baked goods, pancakes, waffles, popsicles, and much more.
Some people even add chia seeds straight to plain water to combine their micronutrients with hydration. In addition to adding chia seeds to classics like smoothies, oats, pudding, and jam, Ruth suggests incorporating them in energy bites or using them as a plant-based substitute for eggs in some baking recipes. However you eat them, your body will be glad you did.
Need more ideas? Here are some simple chia seed recipes to try.
Strawberry-Chia Breakfast Pudding
One of the best and most obvious ways to enjoy chia seeds is with chia pudding. This recipe calls for whole milk or coconut milk, but you can really use any alternative you prefer. Top it with strawberries and granola for added flavor and crunch in the morning. (Prefer another flavor? We have an apple cinnamon version, too.)
PB&J Overnight Oats
Overnight oats are made better with chia seeds—and peanut butter and jelly, of course. These rolled oats are doused in some honey and almond milk, mixed with yogurt, topped with peanut butter and jelly, and sprinkled with chia seeds. You just need to refrigerate them overnight before adding your toppings.
Frequently asked Questions
How much chia seed should I eat each day?
It is commonly recommended to consume no more than about one to two tablespoons of chia seeds per day. This amount provides a balance of fiber, protein, and omega-3 fatty acids without causing digestive discomfort. However, factors like diet and certain health conditions may change how much can handle, so it's best to listen to your body.
Do some people drink chia seeds and water?
Yes, some people drink chia seeds and water. Mixing chia seeds with water creates a gel-like drink, which is known as "chia water." Some people drink this mixture for protein-packed hydration, to improve digestion with added fiber, and to feel fuller. To make chia water, simply add about one to two tablespoons of chia seeds to a glass of water, and left to sit for about 15 minutes until the chia seeds swell.
Are there any downsides to chia seeds?
While chia seeds offer numerous health benefits, there are some downsides. Chia seeds can cause digestive issues, such as bloating and gas, if they are consumed in large amounts due to their high fiber content. Because they absorb water and expand, it's also important to stay well-hydrated when consuming chia seeds.
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