Chia seeds are tiny black seeds that originate from Mexico and Guatemala. Despite their small size, they are loaded with nutrients and provide a variety of health benefits. Here are 7 scientifically-proven benefits of chia seeds.
1. Chia Seeds Are Loaded With Nutrients
Chia seeds contain high amounts of fiber, protein, omega-3 fatty acids, magnesium, phosphorus, manganese and antioxidants like chlorogenic acid 1 ↗.
Just one ounce (28 grams) of chia seeds contains 11 grams of dietary fiber, 4 grams of protein, 9 grams of healthy fats and minerals like calcium, magnesium and manganese 2 ↗.
Adding chia seeds to your diet is an excellent way to boost your nutrient intake.
2. They Are Packed With Antioxidants
Chia seeds are high in antioxidants that protect your cells from damage caused by free radicals 3 ↗.
The main antioxidant in chia seeds is chlorogenic acid, which has anti-inflammatory effects and helps protect heart health 1 ↗.
The antioxidants in chia seeds also reduce your risk of chronic diseases like heart disease and cancer 4 ↗.
3. May Improve Heart Health
Several studies show that chia seeds significantly improve risk factors for heart disease like blood pressure, cholesterol and inflammation 5 ↗.
The fiber and omega-3s in chia help lower cholesterol and regulate blood sugar levels 6 ↗. Chia seeds may also lower blood pressure in people with hypertension 7 ↗.
Overall, eating chia seeds regularly promotes heart health and reduces heart disease risk.
4. Excellent Source of Fiber
Just one ounce (28 grams) of chia seeds provides 11 grams of dietary fiber, which is 29-44% of the recommended daily intake 2 ↗.
The fiber helps slow digestion, regulate blood sugar levels and increase satiety 8 ↗. Chia’s insoluble fiber absorbs large amounts of water, forming a gel-like substance in your gut that slows digestion and helps you feel fuller for longer 9 ↗.
Consuming chia seeds may help reduce appetite and food intake.
5. Provide High Levels of Protein
Chia is considered a complete protein source because it contains all 9 essential amino acids 10 ↗. Just 28 grams of chia seeds provide 4 grams of protein, which is relatively high compared to other plants 2 ↗.
Chia protein helps build muscle mass and strength, while reducing appetite and food intake 11 ↗. Chia’s amino acid profile is similar to soybeans but unlike most other plants, chia contains higher amounts of the amino acid methionine 12 ↗.
The protein content of chia allows it to stimulate muscle growth and repair.
6. High in Omega-3 Fatty Acids
Chia seeds are the richest plant source of omega-3 fats, providing 64% of the recommended daily intake in just 2 tablespoons 13 ↗.
Omega-3s reduce inflammation and lower heart disease risk 14 ↗. Consuming chia seeds may increase blood levels of ALA omega-3 by 39% in as little as 4 weeks 15 ↗.
Both ALA omega-3 and omega-6 fats are essential for brain health and development 16 ↗. Overall, chia seeds are one of the best plant-based sources of heart-healthy omega-3 fats.
7. May Reduce Chronic Inflammation
Inflammation is involved in most chronic diseases like heart disease, diabetes and cancer. Chia seeds reduce inflammatory markers like C-reactive protein, interleukin-6 and tumor necrosis factor alpha 5 ↗.
Chia’s high antioxidant content also helps fight inflammation 3 ↗. The anti-inflammatory effects of chia seeds may translate to reduced chronic disease risk over the long term.
Summary
chia seeds provide fiber, protein, omega-3s, antioxidants and other nutrients that offer a number of proven health benefits. Including them as part of a healthy diet promotes overall health and reduces your risk of several chronic diseases.
