Chia Seeds Benefits: Nutrition, Top Health Benefits, Side Effects and How to Eat Them

In recent years, chia seeds have become enormously popular within the fitness community as somewhat of a super food. So what are chia seeds good for, exactly? The reason for their popularity is that they are digested very easily, provided they are prepared properly, and they’re an incredibly convenient ingredient to add to a variety of recipes.

The place of origin is Mexico, where chia has been highly valued for its numerous health benefits, as well as its tremendous nutritional value. And get this: in ancient times, chia seeds were even used as a currency!

The seed is packed with nutrients and delivers a powerful punch of energizing power. The great Aztec warriors used chia to provide them with high levels of energy throughout the day and increased stamina.

They consumed just one spoonful of chia seeds to sustain them for the entire day. The word “chia” means “strength” in the Mayan language. Chia seeds were also known as the “food for runners,” since warriors and runners were able to use the seeds as an energy source to sustain them while running long distances or fighting in battle.

And that’s not all. Current research has shown that chia seed benefits go much further than we previously thought. The main benefits include reduced signs of aging, improved skin health, better heart function, stronger digestive system function, stronger muscles and bones, and much more.

Recently, chia seeds have even shown potential to help treat diabetes. In this article, we’ll walk you through everything chia seeds do for your body, the possible side effects, and the best ways to prepare them.

Chia Seeds Nutrition

Among the many reasons why chia seeds are so beneficial is their high content of fiber, protein, omega-3 fatty acids, vitamins, and minerals. Here’s what’s packed into a single serving:

Fiber – 11g which is 42% RDV (Recommended Daily Value)

Protein – 4.5g – 9% RDV

Omega-3 fatty acids – 4910 mg

Omega-6 fatty acids – 1630 mg

Calcium – 76 mg – 17% RDV

Copper – 0.1 mg – 3% RDV

Phosphorus – 266 mg – 26% RDV

Potassium – 44.7 mg – 1% RDV

Zinc – 1.1 mg – 7% RDV

Chia seeds also contain several essential fatty acids like alpha-linoleic and linoleic acid, strontium, mucin, vitamins A, B, E and D, and minerals such as iron, sulfur, iodine, manganese, magnesium, thiamine, and niacin — plus an abundance of antioxidants.

The Top 8 Benefits of Chia Seeds

With such a high quantity of essential nutrients, it’s no wonder that regular consumption of chia seeds has the potential to improve your health in so many different ways. Here are the top 8 chia seed benefits:

1. Skin Health and Aging

Scientists from Mexico have discovered that chia seeds contain a total natural concentration of phenolic antioxidants nearly two times higher than was previously thought, with antioxidant activity able to neutralize up to 70 percent of free radical activity.

This basically proves that chia seeds are nature’s gold mine of antioxidants. Antioxidants can speed up the skin’s healing process and prevent future damage. Eating chia seeds regularly can help inhibit premature skin aging caused by inflammation from free radical damage.

2. Digestive System Health

Chia seeds are extremely high in dietary fiber, providing almost 11 grams per ounce. Just one serving is enough to provide you with the daily recommended fiber intake.

Dietary fiber is a key ingredient in helping your body control insulin levels. Research has shown that seeds like chia and flax can balance natural blood sugar levels because of their high content of fiber and healthy fats.

Another benefit of high fiber consumption is that it supports bowel regularity and healthy stool. The high fiber content in chia also helps you feel fuller a lot quicker, since the seeds absorb a large amount of water, expand, and take up more volume in the stomach.

This might be the reason so many studies have shown that chia seeds can curb hunger and suppress appetite, ultimately supporting healthy weight loss. Another interesting characteristic of chia seeds is that when eaten, they form a gel-like substance in the stomach.

This is because the soluble fiber found in chia seeds works as a probiotic, which in turn supports the growth of good bacteria in the intestines.

3. Heart Health and Function

Chia seeds are so beneficial for heart health because they can help reverse inflammation, maintain healthy cholesterol levels, and lower blood pressure.

Plus, by reversing the process of oxidative stress, regular chia consumption may lower a person’s risk of developing atherosclerosis.

Studies done on both human and animal subjects have pointed to chia seeds’ potential effectiveness in combating angina, allergies, enhancing athletic performance, and helping prevent cancer, heart attacks, coronary heart disease, hyperlipidemia, hormonal or endocrine conditions, hypertension vasodilatation, and strokes.

Some evidence has also suggested potential antioxidant, anticoagulant, and antiviral properties. As previously mentioned, chia seeds are extremely high in linoleic acid, a fatty acid that helps the body absorb fat-soluble vitamins like A, D, E, and K.

Considering it’s such a small seed, chia actually packs an impressive amount of healthy fats — including more omega-3 than salmon.

Omega-3 helps protect your heart by lowering bad cholesterol, blood pressure, and inflammation. Inflammation can really strain your blood vessels and contribute to numerous types of heart disease.

So when you eat chia seeds, you’re actively improving and protecting your heart’s health thanks to their omega-3 content.

4. May Help Treat Diabetes

Since chia seeds are so high in alpha-linoleic acid and dietary fiber, scientists have studied how they might help prevent metabolic conditions like dyslipidemia — the presence of extra fat in the blood — and insulin resistance, the two key drivers of diabetes.

Two studies were conducted, and the discoveries were pretty remarkable:

The first study evaluated how healthy rats responded to a 3-week diet rich in sucrose, where chia made up the primary dietary source.

The second study fed healthy rats a sucrose-rich diet for 3 months to induce insulin resistance and dyslipidemia. Afterward, the now-diseased rats were fed the same sucrose-rich diet plus chia seeds for the next 2 months.

And what they discovered was nothing short of astounding:

In the first study, consuming chia seeds completely prevented the onset of dyslipidemia and insulin resistance. The rats’ blood levels didn’t change at all, despite 65% of their diet being sugar for 3 weeks.

In the second study, after the diseased rats were given chia seeds alongside their sucrose-rich diet for 2 months, they recovered from their conditions completely.

The scientists also found that adding chia decreased visceral adipose tissue — the fat around your belly that affects metabolism and is a major contributor to obesity.

The ultimate conclusion was that chia seeds were able to stop diabetes, and even reverse it.

5. Boosts Energy Levels and Metabolism

One study found that eating chia seeds improved exercise performance during training sessions lasting an hour and a half — in the same way a sugar-loaded sports drink would, minus all the nasty sugar.

In the study, which involved experienced athletes, half of them drank 100% Gatorade, while the other half drank a 50% Gatorade, 50% chia mixture. The runners’ times matched up, even though the second group consumed far less sugar.

This is why chia is such a popular choice for anyone looking for chia for energy without the sugar crash. Adding a serving of chia seeds to your daily diet can also greatly boost the metabolism and help burn stomach fat. Studies have shown chia can decrease visceral adipose tissue — the belly fat tissue that affects metabolism and, as mentioned earlier, contributes significantly to obesity.

6. Builds Stronger Bones

Consuming just 1 oz of chia seeds provides 18% of the daily recommended amount of calcium. Calcium is an essential mineral for bone health, helping maintain bone mass and strength.

Chia seeds also contain boron, another key mineral for bone health. Boron helps the body metabolize manganese, calcium, magnesium, and phosphorus, all of which support healthy bone and muscle growth.

7. Builds Muscle and Supports Weight Loss

Chia seeds rank among the top plant-based protein sources, which is one of the biggest reasons people who are trying to build lean muscle, burn excess fat, and balance their blood sugar levels turn to chia seeds — this is especially true in bodybuilding and strength-training circles, where chia seeds in the diet are used as a clean, easy-to-digest protein and mineral source.

These super seeds are loaded with antioxidants that help replace nutrients lost during workouts. They’re also rich in key minerals like phosphorus, calcium, manganese, magnesium, zinc, copper, iron, and niacin.

One of the most unique characteristics of chia seeds is their ability to absorb up to ten times their own weight in water. This helps prolong hydration and improves nutrient absorption of various electrolytes.

It also slows digestion, keeping you satiated longer and helping decrease sugar cravings. And thanks to their high zinc content, chia seeds can help the body increase leptin production.

Leptin is an essential hormone that regulates appetite, how the body expends energy, and overall energy levels. It can also improve endurance and stamina, making chia a smart nutritional choice for anyone trying to get in shape — men and women alike.

8. May Help Combat Cervical and Breast Cancer

Chia seeds are high in alpha-linoleic acid, an omega-3 fatty acid. Research has found that alpha-linoleic acid limits the growth of cancer cells in both cervical and breast cancers.

It’s also been found to cause the death of cancer cells without harming normal, healthy cells. While more research is needed to fully understand ALA’s effectiveness against other types of cancer, this is nevertheless a significant discovery — and one of the reasons chia seed benefits for women are so often highlighted.

The Side Effects of Consuming Chia Seeds

The truth is there are only a few known side effects associated with eating chia seeds. There’s been some conflicting research on how chia seed consumption affects prostate cancer risk.

One study looking at alpha-linoleic acid and prostate cancer suggested that ALA could increase the risk of developing prostate cancer, though this study was later shown to have some bias.

Another study, done in 2010, concluded that ALA did not increase the risk of prostate cancer — and actually appeared to decrease it among participants.

Some people occasionally report mild stomach discomfort when eating chia seeds, especially in large quantities, due to their high fiber content. Like any food, eat it in moderation, and make sure you’re drinking plenty of water.

How to Eat Chia Seeds

Chia seeds have a mild, nutty taste and can be added to many dishes as a garnish. However, simply chewing the tiny seeds usually doesn’t make the omega-3s and other nutrients readily available for digestion and absorption.

The most effective way to unlock the vitamins and minerals in chia seeds is to either soak or grind them first.

Eating Chia Seeds Raw vs. Soaking Them

There’s quite a bit of debate over whether you should soak chia seeds before eating them. It certainly won’t hurt you to eat them as-is, but soaking essentially “sprouts” the seeds, releasing the enzyme inhibitors that normally protect the seed.

This makes digestion much easier, and it allows your body to better access the dense nutrients packed inside. As a general rule, you want to get the most nutritional benefit out of everything you eat, so it’s recommended that you soak chia seeds before adding them to a dish.

How to Soak Chia Seeds

Simply put them in a glass of water, using a chia-to-water ratio of about 1:10 — roughly one and a half tablespoons of chia seeds per cup of water.

You don’t have to be exact, but you want the mixture to gel completely without being too watery. Let it sit for anywhere from half an hour to two hours.

Since chia seeds can hold up to 10 times their weight in water, they’re very useful for preventing dehydration. If you choose not to soak them, the seeds will pull water from your body during digestion instead — so make sure you’re drinking plenty of water throughout the day to avoid dehydration.

Grinding Chia Seeds

The second option is to grind the seeds in a coffee grinder to break down the outer shell before eating them. Once pulverized, chia flour can be added to most gluten-free recipes, such as muffins, pancakes, bread, and pasta.

When grinding chia seeds, be sure to store them in a sealed glass container in the fridge or freezer.

Eating Chia Seeds Whole

Unlike flax seeds, you don’t have to grind chia seeds to access their nutrients. You can eat chia seeds whole and still get the full, dense nutrient pack hidden inside. Go ahead and eat a whole spoonful if you like — just be careful, since they have a tendency to get stuck in your teeth.

Frequently Asked Questions

Is chia good for you? Yes. Chia seeds are loaded with fiber, protein, omega-3 fatty acids, antioxidants, and minerals like calcium and phosphorus, making them one of the more nutrient-dense foods you can add to your diet.

What do chia seeds do for your body? Chia seeds support digestive health, help regulate blood sugar, promote heart health, support bone strength, boost energy and metabolism, and may even help with skin health and weight management.

Are chia seeds healthy for everyday use? Yes, for most people chia seeds are safe and healthy to eat daily in moderate amounts — just make sure to drink enough water alongside them, since they absorb liquid as they digest.

Why is chia good for energy? Chia seeds release energy slowly thanks to their fiber and healthy fat content, which is part of why Aztec warriors and runners historically relied on them to sustain long periods of activity.