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10 Proven Benefits of Chia Seed

I am a Fitness Coach and Sports nutritionist. I love to write articles about health and fitness.

Chia seeds are highly ranked among the most nourishing and healthiest foods worldwide. They are packed with essential nutrients that provide enormous benefits to the brain and body.

The vast benefits of chia seeds have made their incorporation into many meals necessary for a healthy diet.

10 Proven Chia Seeds Benefits

10 Proven Chia Seeds Benefits

Health Benefits of Chia Seeds

Over the years, unlike Flaxseeds or Hemp Seeds, chia seeds have gradually grown in popularity based on their health and nutritional value. Highlighted below are the vital health benefits the body stands to gain when you consume chia seeds.

1. Contains Nutritional Components

Chia seeds are the source of large amounts of omega-3 fatty acids and fiber. They are a rich source of protein and contain a wide variety of antioxidants and important minerals.

One ounce made up of 28g of chia seeds contains 138 calories. By weight, chia seeds contain 6% water, 34% fat, 46% carbohydrates (83% of which is fiber), and 19% proteins.

It is noteworthy that chia seeds are gluten-free, hence are safe to eat by almost all people.

28 grams of Chia seeds (one ounce) contains:

  • 4grams of protein
  • 11 grams of fiber
  • 9 grams of fat
  • Calcium amounting to 18% Recommended Dietary Intake (RDI)
  • Magnesium of 30% RDI
  • Manganese quantity ranging up to 30% RDI
  • The phosphorus of about 27% RDI

2. Increased Haemoglobin Levels

Hemoglobin is referred to as the red protein found in the red blood cell. Hemoglobin transports the needed oxygen in the blood from the lungs to all parts of the body tissues.

For the longest time, doctors have recommended the consumption of chia seeds to patients suffering from Anemia.

Anemia is caused by dietary deficiencies such as insufficient iron in the body, which causes low production of hemoglobin.

Chia seeds are a good source of iron and are loaded with significant nutrients for the body. Iron is responsible for the creation of red blood cells and cleansing the body.

Eating at least two tablespoons of chia seeds every day nourishes your body with 2.2 milligrams of RDA, which is 12% Iron critical for increasing your hemoglobin levels.

3. Promotes a Healthy Heart

Chia seeds are fundamental for controlling and reducing risks associated with heart diseases.

The abundance of sufficient quantities of Omega-3 fatty acids in the nutritional chia seeds is fundamental for preventing heart diseases.

Chia seeds help reduce triglycerides, lower blood pressure, blood cholesterol, and slow down arterial plaque accumulation.

Therefore, it is necessary to include chia seeds as part of your daily diet to sustain a healthy heart

4. Prevent cancer

Regularly eating chia seeds or drinking water with chia seeds is advised as one of the most efficient ways of fighting cancer attacks.

Breast cancer statistically affects a huge percentage of women globally. You can prevent cancer risks by making chia seeds a part of your daily diet.

Reports presented by UCSF Medical Center indicate that chia seeds contain alpha-linolenic acid used to prevent breast cancer. Oils from chia seeds help to control the growth of a tumor and inhibit cancer cell replication.

5. Facilitates a Healthy Skin

Chia seeds are a powerhouse of incredible nutrients that promote amazing changes and improvements on your skin.

They are loaded with anti-inflammatory and antioxidants that promote youthful glowing skin. Chia seeds prevent skin damage and promote the occurrence of clear skin.

If you are looking to revamp your skin, you will need to consider consuming chia seeds to eliminate acne, skin aging, and redness.

Apart from eating this exceptional skin healing food, people have found better ways of using it on the skin by making facial scrubs using chia seeds.

6. Improve Bone Strength

Various nutrients exist in chia seeds that promote bone health and strength. Chia seeds contain phosphorus, calcium, proteins, and magnesium which are impressive stimulants of strong bones.

Consuming chia seeds supplies your body with the daily recommended nutrients like 18% calcium necessary for bone strength

7. Enhance Gut Health

Chia seeds are rich in soluble and insoluble fiber vital for the promotion of a healthy gut. Soluble fiber works to improve digestion and acts as an important prebiotic in the gut.

While Insoluble fiber helps reduce constipation and reduce diabetes risks. Chia seeds form a gel-like consistency in the stomach, which heals and soothes the lining of the intestines, making them a significant source of fiber for people with IBS or leaky gut syndrome.

A mix of chia seed water and some freshly squeezed lemon help improve gut health.

8. Weight Loss

Part of the primary dietary requirements for weight loss is increased amounts of fiber in meals. Foods with high quantities of fiber help promote the feeling of fullness and are often low on calories.

A tablespoon of chia seed contains 5g of fiber, and their extensive levels of alpha-linoleic and omega-3 fatty acids make them vital for promoting weight loss.

It is, however, important to highlight studies presented in Nutrition Research, noting that chia seeds consumed by overweight adults may have no impact on their body mass.

Part of the process of cutting weight involves reducing intake of large amounts of foods and replacing them with a healthy mix of low-calorie meals and smoothies like Oatmeal Apple Chia Seeds smoothie that make you feel full for longer periods.

Ingredients that you can use to make this awesome smoothie include: Chia seeds, oatmeal, milk, an apple, almonds, and sliced banana, all blended to make a delicious fine consistency.

9. Plant-based Rich Source of Proteins for Vegan Diet

Vegan and Vegetarians can maximize the number of proteins in their plates by using chia seeds. Chia seeds are a superfood with essential nutrients rich in proteins, omega-3 fatty acids, and fiber.

Many recipes offer a delicious serving of nutritional chia seed snacks, meals, and drinks. You can mix chia seeds with oatmeal for breakfast or mix the seeds in your baked foods, pudding, and drink

10. Reduced Risks of Diabetes

High levels of blood sugars are common causes of type 2 diabetes. Chia seeds are highly ranked, among the top foods that effectively help lower blood sugar levels to help combat diabetes.

High fiber amounts in chia seeds slow down the absorption of large amounts of sugar in the blood, which eventually lowers blood sugar levels.

Diabetic people should add chia seeds in their oatmeal breakfast or mix chia seeds in their daily bowl of greens, nuts, and fruits.


How to Consume Chia Seeds for Best Results

It is paramount to understand the best ways of eating chia seeds to obtain greater health benefits.

Chia seeds are best eaten raw by either sprinkling a few tablespoons on your oatmeal, yogurt, cereals, or smoothies.

They can also be cooked in stews and soups or baked in muffins and bread.

1. Baking with Chia Seeds

Chia seeds are a perfect substitute for eggs in vegan foods and baking. To replace eggs with chia seeds, you will need to soak one tablespoon of chia seeds in three tablespoons of lukewarm water and leave it for a few minutes.

A gel-like consistency will be created, which can now be used in place of eggs while baking. A great example of baked cakes with chia seeds includes lemon yogurt chia seed cake.

2. Chia Water

One of the most common easy ways of consuming chia seeds is adding them to your daily glass of water.

Chia water is made by soaking a quarter cup of chia seeds in four cups of water for twenty minutes.

3. Making Juice soaked in Chia Seeds

Chia seed beverages are prepared using a variety of liquids besides water. You can also add a quarter cup of chia seeds in 1 liter of freshly blended fruit juice for thirty minutes.

Chia seed juice is packed with minerals and fiber that boost your immune system

4. Chia Seed Pudding

To make a thick pudding you might want to consider adding chia seeds and let them soak together for thirty minutes or longer.

You can create this wonderful treat with milk or juice, including delicious flavorings like cocoa or vanilla

Chia Seeds vs Hemp Seeds



Chia seeds are relatively easy to spot and get in most groceries, making them convenient to add to your daily diet.

They are an incredible source of fiber, omega-3 fatty acids, proteins, calcium, and carbohydrates. Studies conducted in nutrition, show a bountiful range of health benefits obtained from the daily consumption of chia seeds.

You can enjoy chia seed servings mixed in smoothies, yogurt, pudding, and blended fruit juice. You can also add a serving of chia seeds to your baked foods for a healthy touch.

If you are yet to eat chia seeds, it's high time you consider incorporating them in your meals for a full blow healthy experience


  1. United States Department of Agriculture Agricultural Research Service. Basic Report: 12006, Seeds, chia seeds, dried. National Nutrient Database for Standard Reference Legacy Release [Internet]
  2. Ho H et al. Effect of whole and ground Salba seeds (Salvia Hispanica L.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial. Eur J Clin Nutr. 2013 Jul;67(7):786-8. PMID: 23778782
  3. Toscano LT et al. Chia flour supplementation reduces blood pressure in hypertensive subjects. Plant Foods Hum Nutr. 2014 Dec;69(4):392-8. PMID: 25403867
  4. Vuksan V et al. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care. 2007 Nov;30(11):2804-10. Epub 2007 Aug 8. PMID: 17686832
  5. Valenzuela R et al. Modification of Docosahexaenoic Acid Composition of Milk from Nursing Women Who Received Alpha Linolenic Acid from Chia Oil during Gestation and Nursing. Nutrients. 2015 Aug 4;7(8):6405-24. doi: 10.3390/nu7085289. PMID: 26247968
  6. Hacer Levent. Effect of partial substitution of gluten-free flour mixtures with chia (Salvia hispanica L.) flour on quality of gluten-free noodles . J Food Sci Technol. 2017 Jun; 54(7): 1971–1978. PMID: 28720954
  7. Rahman Ullah et. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr; 53(4): 1750–1758. PMID: 27413203

© 2021 Mohammed Aftab Khan

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