Chia Seeds Health Benefits, Nutrition and Facts

Health Benefits of Eating Chia Seeds

  • Rich in Omega-3 Essential Fatty Acids

    Chia seeds are a good source of omega-3 (ALA) and omega-6 (LA) essential fatty acids, more than the salmons. It is useful to protect you from heart disease, eliminate pain and inflammation and improve your brain function. Research has shown that the omega-3 helps treat the symptoms of bipolar, psychosis and depression.
  • Effective Blood Sugar Control

    Another important health advantage of chia seeds is, when added to water, the nutritious seeds form a gel. The same reaction also happens when the seeds are in the stomach. The gel is able to slow down the process of breaking down the carbohydrates in the body, thereby slowing down the release of sugar into the blood. This aids in regulation of blood sugar levels for diabetics.
  • Contribute to Weight Loss

    The nutrient-rich seeds can absorb over 10 times their own weight in water, so you will feel full faster and longer. If you are on diet, they can assist in reducing food cravings. They are surely a great choice to promote weight management.
  • Remedy for Hypertension

    Studies have found chia seeds to be capable of lowering blood pressure levels. The merit can be due to their abundant contents of various vitamins, minerals and nutrients. The food contains fatty acids, magnesium, folate and many more trace amount of nutrients that are beneficial to hypertension patients.
  • High in Protein

    One of the popular health properties of chia seeds is the complete protein it contains. They supply you with all the 8 types of amino acids that are vital to your body. In fact, the seeds are packed with 18 types of different amino acids.
  • Solution for Constipation

    Another health purpose of eating chia seeds is thier therapeutic value on constipation. The wonderful seeds are loaded with dietary fiber and lignin. Together, the two excellent compounds provide stool bulk and work well to relieve constipation.
  • Full of Antioxidants

    When it comes to foods with antioxidants, chia seeds are crucial. They have more antioxidants than the blueberries and acai berries do. Antioxidants are significant to rid your body of oxidative stress, slow down the aging process, and prevent eye diseases such as glaucoma and macular degeneration.

Facts about Chia Seeds

Raw Chia Seeds

Chia seeds (scientific name Salvia hispanica) are a variety of sage that belongs to the mint family. They used to be a very important ancient Aztec diet, and are currently commercially cultivated in some South American countries.

Chia seeds can be ground and made into pinole, in which it can be further used to prepare baked goods and porridge. In Mexico, they are added to water or fruit juice to make chia fresca.

This nutrient-rich food has recently been categorized a superfood. It is a good source of boron and protein and can also be made into chia gel to substitute for oil in recipes, or added to jellies, baked goods and sauces. Chia gel is said to help get rid of acid reflux problem.

Chia seeds are always compared to flax seeds due to the many similarities they have. 

The difference: chia seeds vs flax seeds

  • Chia seeds are easier to digest, so you do not have to grind them like flax seeds.
  • The high content of antioxidants in chia seeds extend their shelf life, much longer than that of flax seeds. 

Where to Buy Chia Seeds

Commercial production made the seeds easily available in health food stores and online.

Chia Seed Nutritional Profile and Calories

Nutritional Value of 1 oz (28 g) Dried Chia Seeds
Calories 137 kcal
Total Fat 9 g
Cholesterol 0 mg
Sodium 5 mg
Total Carbohydrates 12 g
Dietary Fiber 11 g
Sugars - g
Protein 4 g


Chia Seed Recipe

Chia Seed Granola Recipe

Serve: 4

  • 2 1/2 tablespoons chia seeds?
  • 1 cup oats
  • 1/2 teaspoon nutmeg?
  • 1 tablespoon canola oil
  • 2 1/2 tablespoons honey


  1. Preheat the oven to 300 F. Spray a baking sheet with cooking spray.
  2. Mix the chia seeds, oats and nutmeg in a bowl and stir well. Add the canola oil and honey into the mixture. Make sure the oats are well coated. Spread the granola evenly onto the baking sheet and bake for 15 minutes, stirring halfway through. Allow to cool to room temperature. 

Chia Seed Side Effects

When consumed in excessive quantities, the seeds may cause flatulence and addictive effect. People with mustard seed allergy may also allergic to chia seeds.

Health Benefits of Seeds

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