Plus, how many of these small but mighty seeds you should have on the daily.

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Often referred to as a “superfood,” chia seeds are tiny black and white seeds from the desert plant Salvia hispanica, a member of the mint family. These little seeds are small, but they sure are mighty. In fact, there’s no shortage of chia seed benefits—or ways to include them in your daily meals.

So, what health benefits can you expect from your daily dose of chia seeds? We’ve tapped our nutritionists to give us the scoop on all the good these powerhouse seeds can do. Plus, how you can add them to your favorite meals every day.

Benefits of chia seeds

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1

Complete protein

As noted by Harvard Health, chia seeds are a complete protein and contain all nine essential amino acids that cannot be made by the body. You need these amino acids for energy production and immune function within your body. Other examples of complete proteins are animal-based foods like dairy, eggs, fish, meat, and poultry while plant-based options include buckwheat, edamame, and quinoa. With 5 grams of protein per serving, chia seeds can add protein to almost any recipe.

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2

Good source of fiber

Chia seeds are a good source of fiber which may help lower cholesterol levels, improve digestive health, and maintain blood glucose levels, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. When combined with water, chia seeds can help you feel full longer and reduce constipation, adds Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “The high fiber content is also beneficial to gut health by fueling our healthy gut microbes.”

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3

Antioxidants and polyphenols

Another surprising health benefit of chia seeds is they are an excellent source of antioxidants and polyphenols such as caffeic acid, myricetin, quercetin, rosmarinic acid, and others. Antioxidants are substances that may protect your cells against free radicals, which may play a role in cancer, heart disease, and other diseases, while polyphenols are beneficial plant compounds with antioxidant properties that may help keep you healthy and protect against various diseases.

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4

Omega-3 fatty acids

Chia seeds are packed with omega-3 fatty acids that have anti-inflammatory properties which may help lower blood pressure and triglyceride levels, and reduce the risk for a heart attack or stroke, says Gans. Omega-3 fatty acids may also help control eczema, lupus, and rheumatoid arthritis. They may even play protective roles against cancer and other conditions.

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5

Heart healthy fats

Not only do chia seeds have omega-3 fatty acids, but they also contain heart-healthy fats. The Mayo Clinic writes that one serving of chia seeds contains 9 grams of fat, of which 8 grams are heart-healthy fats.

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6

Minerals

Chia seeds also have minerals including calcium, iron, magnesium, and zinc. Calcium and magnesium help maintain healthy bones while zinc is essential for cell division and growth. It is also an essential element needed to support the body’s immune system. Instead of supplements and vitamins, reach for a sprinkle or two of chia seeds at your next meal.

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7

Low in Calories

Chia seeds can add a low calories crunch to any meal or snack. In fact, just one ounce (28 grams or two tablespoons) of chia seeds contains only 138 calories. So, because they’re also a great source of fiber, adding chia seeds to your low-calorie snack or meal can help you feel full for longer while still following a low-calorie diet.

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8

May lower cholesterol and reduce blood sugar levels

Per Harvard Health, the fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol (bad cholesterol) and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness. In fact, one 2013 study found that eating bread containing chia seeds helped lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds.

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9

May support bone health

Chia seeds contain calcium and phosphorus as well as magnesium. All three of these minerals have been known to help support optimal bone health. Many observational studies even suggest that getting enough of these nutrients is important for maintaining good bone mineral density, which is an indicator of bone strength.

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10

May protect against colorectal cancer

Chia seed components can play a key protective role in chronic diseases like cardiovascular disease, diabetes, and certain types of cancer, says Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook. As you already read, chia seeds are an excellent source of fiber, which can promote intestinal health. The Mayo Clinic notes that eating a diet rich in fiber also is shown to protect against colorectal cancer.

Do chia seeds really reduce belly fat?

Contrary to popular belief, there is not one food or ingredient that specifically targets belly fat, says Gans. With that being said, Gans notes that, “if an individual is constipated and experiencing bloating, perhaps chia seeds could help with bowel regularity and reduce bloating.”

Due to the high fiber content, chia seeds can make you stay full longer, allowing you to naturally eat less and lose weight, including belly fat, adds Prest.

How many chia seeds should you eat a day?

Generally, enjoying around 2 tablespoons a day of chia seeds in meals and snacks is a healthy amount for most adults, says Newgent.

How to add chia seeds to daily meals

Chia seeds are super versatile because they do not have much flavor, says Prest, “so you can mix them with many different foods.”One easy way to enjoy chia seeds is as nourishing beverage boosters, says Newgent. “Just blend one or two teaspoons of them into your next smoothie or even stir some into a juicy cocktail!”

You can also make a chia seed pudding, add to overnight oats, jams, and even coleslaw, says Prest, for a thicker consistency and an added health boost. If you’re a baker, chia seeds also pair particularly well with baked goods like bread.

If you’re not one to follow a recipe, you can simply toss chia seeds into any salad, cereal, yogurt, oatmeal, or even sprinkle them into rice dishes for a variety of texture. The opportunities to add chia seeds into your day are endless!

Packed with fiber, antioxidants and vitamins, chia seeds are good for you and your gut

You may remember chia seeds from the Ch-Ch-Ch-Chia Pets® of the 1980s. While you can still buy these sprouting terracotta pets, chia seeds are even more popular today as a health food.

Chia seeds come from a flowering plant native to Mexico and Guatemala called Salvia hispanica, says registered dietitian Kayla Kopp, RD, LD. For centuries, people in those regions have incorporated chia seeds into their diet. With good reason — chia seeds are loaded with nutrition. Some people even call them a superfood.

Why are chia seeds good for you?

Though chia seeds are small, they’re among the best seeds to eat. “Few foods pack such a nutritional punch,” says Kopp.

Chia seeds are an excellent source of many nutrients. One ounce of chia seeds can help contribute toward your daily value of fiber, protein, minerals and B vitamins.

Nutrients	Milligrams (mg) in 1 ounce of chia seeds	Daily value (mg)	Percent of daily value
Fiber	9.8	28	35%
Protein	4.7	50	9%
Magnesium	95	420	23%
Phosphorus	244	1250	20%
Calcium	179	1300	14%
Zinc	1.3	11	12%
Iron	2.2	18	12%
Thiamine (vitamin B1)	0.176	1.2	15%
Riboflavin (vitamin B2)	0.048	1.3	4%
Niacin (vitamin B3)	2.5	20	13%

Chia seeds are also rich in antioxidants, such as polyphenols. Antioxidants fight free radicals that can damage your cells. Free radicals occur in your body naturally, as well as from exposure to harmful substances like:

• Alcohol.
• Cigarette smoke.
• Pollution and other toxic chemicals.
• Radiation.

When you eat chia seeds, you also get a sizeable dose of healthy fats, including omega-3 fatty acids. Omega-3s are essential for brain and eye health, immunity and even heart health.

Benefits of chia seeds

The richness of nutrients in chia seeds may translate to many health benefits. Research on the health effects of chia seeds is still in its early stages, but the results so far are positive.

Of course, chia seeds are just one component of a healthy diet, notes Kopp. To maximize their benefit, they should be part of the healthy foods you eat every day.

Some of the benefits of chia seeds include:

1. Improve digestive function

Studies show that chia seeds boost vitamin and mineral absorption in your gut. They also promote the growth of “good” gut bacteria.

“And based on their fiber content, it’s also likely that chia seeds can help relieve constipation,” adds Kopp.

2. Aid with weight loss

Drinking a glass of chia water (chia seeds mixed with water) may help you eat less. Chia seeds expand when they get wet and take up room in your stomach. You may feel less hungry, which can lead to weight loss.

But be careful. “Too many chia seeds can actually cause digestive problems,” cautions Kopp. “If you’re not drinking enough water, the seeds absorb the water in your gut. This may cause constipation, bloating and gas.”

3. Help prevent chronic diseases

Research suggests that chia seeds may help prevent chronic conditions such as heart disease, diabetes, obesity and maybe even cancer. Results of human studies show that chia seeds may:

• Decrease inflammation.
• Improve control of blood sugar levels.
• Lower blood pressure.
• Raise levels of omega-3 fatty acids in your blood.
• Reduce triglycerides.

But not all studies agree. For example, one study looked at disease risk factors in 76 people who have overweight or obesity. Participants received chia seeds or a placebo (fake) supplement mixed with water twice a day for 12 weeks. The researchers found no differences between the groups in weight, cholesterol levels, blood pressure or inflammation.

More research is needed to better understand the health benefits of chia seeds and the ideal amount you should consume each day. “But even without this evidence, you can confidently include chia seeds in your diet,” says Kopp. “We know they are excellent sources of nutrition and contribute to your overall health. Just don’t go overboard. Moderation is best with any food.”

How to incorporate chia seeds into your diet

If you’re looking for ways to incorporate chia seeds into your diet, Kopp recommends starting with a basic chia pudding. You can also add them to a smoothie or your morning oatmeal. The texture is similar to tapioca.

If you like the texture, try exploring other recipes, such as:

• Berry chia seed jam.
• Chia coleslaw with raisin reduction.
• Chia guacamole.
• Chia seed pumpkin pudding.
• Holiday zinfandel chia onion relish.
• Perfect chocolate chia pudding.

Not a fan of the texture? These chia turkey meatballs provide all the health benefits without the chia-like consistency. And when you use ground chia seeds in baked goods, you won’t even notice the chia seeds are there. Pumpkin-apple chia muffins and morning glory chia seed muffins are two recipes to try. Your body will thank you for the healthy and tasty treat.