Chia seeds are small but packed with nutrients, offering numerous benefits.

Nutritional profile

A 28 g (or two tablespoon) serving of chia seeds provides:

Calories: 138

Protein: 4.7 g

Fat: 8.7 g

Alpha-linolenic acid (ALA): 5 g

Carbohydrates: 11.9 g

Fiber: 9.8 g

Daily Value (DV):

Calcium: 14%

Iron: 12%

Magnesium: 23%

Phosphorus: 20%

Zinc: 12%

Vitamin B1 (thiamine): 15%

Vitamin B3 (niacin): 16%

Rich in antioxidants

Chia seeds are a good source of antioxidants. These compounds not only protect the sensitive fats within the seeds from rancidity but also benefit health by neutralizing free radicals in the body. For example, free radical damage contributes to aging and diseases like cancer.

Specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These compounds offer protective effects for the heart and liver, along with anti-cancer properties. For instance, chlorogenic acid can help lower blood pressure, while caffeic acid has anti-inflammatory effects.

Supports weight loss

The fiber and protein in chia seeds can benefit individuals aiming for weight loss. A 28 g serving contains nearly 10 g of fiber, accounting for 35% of its total weight. Increasing fiber intake can help prevent overweight and obesity. The protein in chia seeds promotes fullness, reducing appetite and overall food intake.

Reduces heart disease risk

Given their richness in fiber and omega-3s, consuming chia seeds may lower the risk of heart disease. Soluble fiber, the primary type found in chia seeds, helps reduce total and LDL ("bad") cholesterol in the blood, thereby preventing heart conditions.

Consuming ALA, an omega-3 fatty acid in chia seeds, is also linked to a reduced risk of heart disease. Incorporating chia seeds can also help lower blood pressure levels in individuals with hypertension, also known as high blood pressure, a significant risk factor for heart disease.

Good for bone health

Chia seeds contain essential nutrients for bone health, including calcium, phosphorus, and magnesium. Adequate intake of these nutrients helps maintain bone mineral density. The ALA fatty acid in chia seeds also plays a crucial role in bone health, increasing bone mineral density.

Lowers blood sugar levels

Due to their high fiber content and other beneficial compounds, consuming chia seeds can help regulate blood sugar levels, which is beneficial for people with diabetes. Consistently high fasting blood sugar levels are associated with an increased risk of complications, including heart disease.

Easy to incorporate into your diet

Chia seeds are very easy to incorporate into your diet. Their mild flavor allows them to be added to various dishes. You don't need to grind, cook, or prepare them in any special way, making them convenient for most recipes.

Chia seeds can be eaten raw, soaked in juice, or added to oatmeal, puddings, smoothies, and baked goods. They can also be sprinkled over cereals, yogurt, vegetables, or rice dishes. Additionally, they act as a binder in homemade fried foods. Due to their ability to absorb water and fat, chia seeds can be used to thicken sauces or as an egg substitute. They can also be mixed with water to form a gel.

Individuals unaccustomed to high fiber intake may experience digestive side effects such as bloating or diarrhea if they consume too many seeds at once.

Bao Bao (According to Healthline)