Proven Health Benefits

of Chia Seeds
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Chia seeds are among the healthiest foods on the planet.

They’re loaded with nutrients that can have important benefits for
your body and brain.

Here are 11 health benefits of chia seeds, supported by science.

1. Chia Seeds Deliver a

Massive Amount of Nutrients
With Very Few Calories
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Chia seeds are tiny black seeds from the plant Salvia hispanica,
which is related to the mint.

Chia seeds were an important food for the Aztecs and Mayans back
in the day.

They prized them for their ability to provide sustainable energy. In

fact, "chia" is the ancient Mayan word for "strength."

Despite their ancient history as a dietary staple, chia seeds became

recognized as a modern-day superfood only recently.

In the past few years, they have exploded in popularity and are now
consumed by health conscious people all over the world.
Don't be fooled by the size — these tiny seeds pack a powerful
nutritional punch.

A one-ounce (28 grams) serving of chia seeds contains :

 Fiber: 11 grams.

 Protein: 4 grams.

 Fat: 9 grams (5 of which are omega-3s).

 Calcium: 18% of the RDI.

 Manganese: 30% of the RDI.

 Magnesium: 30% of the RDI.

 Phosphorus: 27% of the RDI.

 They also contain a decent amount of zinc, vitamin B3 (niacin),

potassium, vitamin B1 (thiamine) and vitamin B2.

This is particularly impressive considering that this is just a single

ounce, equalling 28 grams or about two tablespoons. This small
amount supplies only 137 calories and one gram of digestible
carbohydrate.

Interestingly, if you subtract the fiber — most of which doesn’t end up

as usable calories for your body — chia seeds only contain 101
calories per ounce (28 grams).

This makes them one of the world's best sources of several important
nutrients, calorie for calorie.

To top things off, chia seeds are a whole-grain food, usually grown
organically. Plus, they’re non-GMO and naturally free of gluten.
SUMMARYDespite their tiny size, chia seeds are one of the most
nutritious foods on the planet. They’re loaded with fiber, protein,
omega-3 fatty acids and various micronutrients.

2. Chia Seeds Are Loaded

With Antioxidants
Another area in which chia seeds shine is their high antioxidant
content These antioxidants protect the sensitive fats in the seeds
from going rancid

Though the benefits of antioxidant supplements are debated,

researchers agree that getting antioxidants from foods can have
positive health effects).

Most importantly, antioxidants fight the production of free radicals,

which can damage cell molecules and contribute to aging and
diseases like cancer

SUMMARYChia seeds are high in antioxidants that help protect the

delicate fats in the seeds. They also have various benefits for health.

3. Almost All the Carbs in

Them Are Fiber
One ounce (28 grams) of chia seeds has 12 grams of carbs.
However, 11 of those grams are fiber, which your body doesn’t
digest.

Fiber neither raises blood sugar nor requires insulin to be disposed

of. Though it belongs to the carbohydrate family, its health effects are
drastically different from those of digestible carbs like starch and
sugar.

The digestible carb content is only one gram per ounce (28 grams),
which is very low. This makes chia a low carb friendly food.

Because of its high soluble fiber content, chia seeds can absorb up
to 10–12 times their weight in water, becoming gel-like and
expanding in your stomach .

Theoretically, this should increase fullness, slow absorption of your

food and help you automatically eat fewer calories.

Fiber also feeds the friendly bacteria in your intestine, which is

important — keeping your gut flora well fed is absolutely crucial for
health

Chia seeds are 40% fiber by weight, making them one of the best
sources of fiber in the world.

SUMMARYAlmost all of the carbohydrates in chia seeds are fiber.

This gives them the ability to absorb 10–12 times their weight in
water. Fiber also has various beneficial effects on health.

4. Chia Seeds Are High in

Quality Protein
Chia seeds contain a decent amount of protein.

By weight, they’re about 14% protein, which is very high compared to

most plants.

They also have a good balance of essential amino acids, so your

body should be able to make use of their protein content
Protein has various health benefits and is by far the most weight loss
friendly dietary nutrient.

A high protein intake lowers appetite and has been shown to reduce
obsessive thoughts about food by 60% and the desire for night time
snacking by 50%

Chia seeds really are an excellent protein source — especially for

people who eat little or no animal products.