The Many Benefits of Chia Seeds

Although chia seeds are small, these mighty seeds are among the best seeds to eat. Some people even call them a superfood. “Few foods pack such a nutritional punch,” says registered dietitian Kayla Kopp, RD, LD.

So, what makes these seeds so super? Kopp explains the many benefits of chia seeds and how to work them into your diet.

What are chia seeds?

At first glance, a bag of chia seeds may look like something you buy at a pet store. But these tiny black-and-white seeds come from Salvia hispanica, a flowering plant native to Mexico and Guatemala. For centuries, people in those regions have incorporated chia seeds into their diet — and for good reason. They’re loaded with nutrition.

Are chia seeds good for you?

Chia seeds are packed with nutrients that may offer many health benefits. While research is still ongoing, early findings are positive and may include:

High in antioxidants

Chia seeds are rich in antioxidants, which help combat free radicals — unstable molecules that can damage your cells. While free radicals occur naturally in your body, they’re also triggered by exposure to harmful substances like:

• Alcohol
• Cigarette smoke
• Pollution and other toxic chemicals
• Radiation

Chia seeds contain powerful antioxidants like myricetin, quercetin and caffeic acid, which may also support your heart and liver.

A good source of protein

Believe it or not, these minuscule seeds are a powerhouse of protein. Chia seeds have all nine essential amino acids, making them a complete protein source. Thanks to this, they can help balance blood sugar levels and provide a steady energy source throughout the day.

Full of healthy fats

When you eat chia seeds, you also get a sizeable dose of healthy fats, including omega-3 fatty acids. Omega-3s are essential for brain and eye health, immunity and even heart health.

Chia seeds nutrition breakdown

Chia seeds are an excellent source of many nutrients. One ounce of chia seeds can help contribute to your daily value of fiber, protein, minerals and B vitamins:

What are the health benefits of chia seeds?

From helping your gut health, packing a protein punch and possibly aiding in weight loss, chia seeds have a ton of health benefits, including:

Improved gut health

Chia seeds boost vitamin absorption in your gut. They also promote the growth of “good” gut bacteria.

“And based on their fiber content, it’s also likely that chia seeds can help relieve constipation,” adds Kopp.

Could aid weight loss

Drinking a glass of chia water (chia seeds mixed with water) may help you eat less. Chia seeds expand when they get wet and take up room in your stomach, so you may feel less hungry, which can lead to weight loss. Foods high in protein can also assist in weight loss by increasing your feeling of fullness.

But be careful. “Since chia seeds are so high in fiber, they can cause digestive problems if consumed in excess,” cautions Kopp. “If you’re not drinking enough water, the seeds may lead to constipation, bloating and gas.”

May help prevent chronic diseases

Studies like this one from 2019 suggest that chia seeds may help prevent chronic conditions such as heart disease, diabetes, obesity and maybe even cancer. Results of human studies show that chia seeds may:

• Decrease inflammation
• Improve control of blood sugar levels
• Lower blood pressure
• Raise levels of omega-3 fatty acids in your blood
• Reduce triglycerides

But not all studies agree. For example, an older study from 2009 looked at disease risk factors in 76 people who have overweight or obesity. Participants received chia seeds or a placebo (fake) supplement mixed with water twice a day for 12 weeks. The researchers found no differences between the groups in weight, cholesterol levels, blood pressure or inflammation.

How to get the most out of chia seeds

You may be wondering how you can work these tiny seeds into your diet, as well as how much you should consume. Here are some things to keep in mind.

How much should I have per day? 

More research is needed to even better understand the health benefits of chia seeds, as well as the ideal amount you should consume each day. “But even without this evidence, you can confidently include chia seeds in your diet,” reassures Kopp.

An average serving size of chia seeds is 2 tablespoons.

“We know they are excellent sources of nutrition and contribute to your overall health. Just don’t go overboard. Moderation is best with any food,” Kopp recommends. If you’re just starting to add fiber to your diet, start with 1 tablespoon a day. After working up your tolerance to higher fiber foods, 2 tablespoons a day is a great goal.

It’s also important to get the rest of your fiber needs from a variety of foods. If you have concerns over how chia seeds may impact you, talk to your healthcare provider for more guidance on how much you should consume per day.

How to incorporate chia seeds into your diet

Of course, chia seeds are just one component of a healthy diet, notes Kopp. To maximize their benefit, they should be part of the healthy foods you eat every day.

If you’re looking for ways to incorporate chia seeds into your diet, Kopp recommends starting with a basic chia pudding. The texture is similar to tapioca. Another easy option is to throw some chia seeds in your smoothie, smoothie bowl, yogurt or oatmeal.

Are they safe for kids?

As chia seeds absorb liquid and expand, forming a gel-like substance, they can be a choking hazard for small children. If dry chia seeds are consumed and then followed by liquid, they can expand in your esophagus, potentially causing a blockage. 

For very young children, especially babies and toddlers, it’s crucial to take extra precautions.

Here’s what to do: Always soak chia seeds in liquid for several minutes before serving them to children. This allows them to expand and form a gel, making them easier to swallow. Mix chia seeds into foods like yogurt, applesauce or oatmeal, and avoid giving young children large quantities of chia seeds at once. Consult your child’s healthcare provider with any dietary or food concerns, too.

To wrap it up

Chia seeds are an easy addition to your diet that can bring many health benefits. They help meet your daily protein intake, and they can potentially reduce the risk of disease and assist with weight loss. While research is still ongoing to learn the full power of these tiny seeds, it may be a good idea to throw a spoonful or two into your next smoothie.