7 health benefits of chia seeds

Chia seeds, which come from the plant known as salvia hispanica, have gained a lot of praise as a superfood. However, “superfood” is not a technical nutritional term, and marketers often misuse it. There’s no technical definition for a superfood, per the Cleveland Clinic. Still, the word usually refers to foods with excellent nutritional profiles, such as chia seeds, meaning they’re high in nutrients and low in calories.

Despite chia seeds’ recent popularity, salvia hispanica has been around for a long time. This plant, a long-standing part of the mint family, is native to Mexico and Guatemala. The seeds, which look similar to flax seeds, were a crucial part of ancient Aztec and Mayan diets. They are crunchy when dry but become slippery and gelatinous when soaked in water. Research shows that these tiny black or white seeds are packed with heart-healthy nutrients. Below, health experts share what you should know about adding chia seeds to your diet.

7 health benefits of chia seeds

“Chia seeds have continued to grow in popularity due to their numerous health benefits,” says Kimberley Wiemann, a registered dietitian nutritionist in Long Island, New York. 

The seeds may support healthy digestion, reduce cholesterol, stabilize blood sugar, and even reduce the risk of some diseases. Their high fiber content can also help you feel full for longer, supporting weight loss efforts. Here are seven popular benefits of chia seeds.

1. Lower cholesterol levels

Wiemann says regularly consuming chia seeds could improve cholesterol levels. Chia seeds are a great source of soluble fiber, which has been shown to help lower low-density lipoprotein (LDL). (Known as “bad” cholesterol, LDL can lead to clogged blood vessels and heart disease.) They also contain omega-3 fatty acids, which may help increase the “good” cholesterol or high-density lipoprotein (HDL) cholesterol. 

While a serving of chia seeds can be a part of a healthy diet to address high cholesterol, it’s not a cure-all. If you’re on statins or other prescriptions, don’t stop taking them without consulting your healthcare provider.

2. Help with weight management

There is scientific evidence to back up the claim that chia seeds can lead to weight loss. “Chia seeds can swell in the stomach and cause feelings of fullness, which decreases hunger,” says Erika Luren, NP, the owner of Parasol Aesthetics, Dermatology & Wellness in Las Vegas.

The high dietary fiber content of chia seeds also increases satiety, which cuts down on calorie intake, says Rini Mathews, APRN, FNP-C, a family nurse practitioner at Valley Oaks Medical in Las Vegas, Nevada. She points to a 2017 study in which 24 participants were asked to eat a mid-morning snack of plain yogurt, yogurt with seven grams of chia seeds, or yogurt with 14 grams of chia seeds. Both chia seed groups ate about 25% fewer calories at lunch than usual. 

“Generally speaking, if a person consumes less calories, they are more likely to lose weight or prevent weight gain,” adds Wiemann.

3. Improve gut health

A healthy gut plays a crucial role in immune function, disease prevention, and smooth digestion.

Luren says there are several ways eating chia seeds could benefit your gut health: “Promoting healthy intestinal bacteria, promoting better absorption of vitamins and minerals, and in small proportions, alleviating constipation.” 

Fiber is the key to chia seeds’ gut-improving benefits. “Chia seeds contain about 10 grams of fiber per ounce. This is nearly half the daily recommended intake for women,” says Wiemann. 

“A diet rich in fiber has been shown to help prevent or reduce the risk of colon cancer,” she adds. 

However, Luren cautions that water is an essential pairing. “Chia seeds with underconsumption of water can stimulate these H2O-loving specks to soak up natural intestinal stores of water, expand, and then cause bloating, gas, and constipation,” she explains. 

You can prevent unpleasant side effects by pre-soaking chia seeds and drinking plenty of water with any chia snack.

4. Keep blood sugar levels steady

Eleven percent of Americans have diabetes, and many more have prediabetes, so any food that supports stable blood sugar is a win, according to Wiemann. That includes chia seeds.

Chia seeds are rich in protein and fiber, she explains. This combination results in slower digestion, which also slows the absorption of sugar into the bloodstream. It’s the perfect recipe for keeping blood sugar levels within a normal range, especially for those with Type 2 diabetes. 

5. Help prevent osteoporosis 

Women have a higher risk of osteoporosis than men, though bone health is vital for everyone. About 10 million Americans have osteoporosis, and 44 million are at risk of developing this bone disease, according to the Bone Health & Osteoporosis Foundation. 

“Chia seeds contain several nutrients that help to promote bone health,” says Wiemann. “First, omega-3 fatty acids are known to be anti-inflammatory and can help deter bone loss over time.” She adds that chia seeds “contain calcium, magnesium, and phosphorus, which are all important minerals in bone health.”

In a 2018 animal study to assess the long-term health benefits of chia seeds, researchers divided 23 rats into two groups: one with a diet that included 10% chia seeds and one with a standard diet. After 13 months, researchers found that the chia-fed rats had a significantly higher bone mineral content—essentially, higher bone density—than the control group.  

6. Reduce the risk of disease

“Chia seeds reduce the risk for development of diseases like coronary heart disease, hypertension, and diabetes,” says Mathews. Chia seeds can help lower cholesterol, reduce blood pressure, stabilize blood sugar, and improve gut health. These are all markers of good overall health. By improving these aspects of your health, you may be able to reduce the risk of common diseases.

The benefits of adding chia seeds to a healthy diet are especially pertinent to heart health. Men have a higher risk of heart attacks, so adding chia seeds to their daily diets may help lower the risk. Women have a lower overall risk of cardiovascular disease, but the risk increases after menopause.

7. Improve skin health

In certain forms, chia seeds can make your skin healthier. “In cosmetic formulations, [chia seeds] moisturize, calm itchy dry skin, and combat skin damage,” Luren says. “Chia seeds are often extracted for use in lip balms, moisturizers, and eye creams.”

Mathews points to a 2020 study that found the peptides in chia seeds may improve skin by protecting it from aging-related enzymes. Though more research is needed, this study suggests that chia seeds could be a practical addition to anti-aging skincare products. 

Chia seeds also contain antioxidants. While a spoonful of chia seeds is no quick fix for skin disorders or premature aging, research suggests that an antioxidant-rich diet can help prevent free radical damage and support skin health. 

Chia seeds nutrition

You only need 1 or 2 tablespoons of chia seeds per day to reap the rewards of this superfood, says Luren. And the seeds’ nutritional power is extremely beneficial for vegetarians and vegans. 

“Complete proteins contain all the essential amino acids required by the human body,” says Mathews, who adds that since the human body cannot produce certain amino acids, it’s important to consume them through food. She adds: “Chia seeds are a plant-based source of complete proteins, which makes chia seeds the perfect source of protein for vegetarians and vegans.”

According to the U.S. Department of Agriculture, a 1-ounce (roughly 2 tablespoons) serving of chia seeds contains:

• 4.7 grams of protein
• 9.8 grams of fiber
• 12 grams of carbohydrates (carbs)
• 8.7 grams of fat
• 179 milligrams of calcium
• 115 milligrams of potassium
• 2.2 milligrams of iron

How to add chia seeds to your diet

To get the nutritional benefits of chia seeds, try adding 1 to 2 tablespoons to your daily diet. Harvard Health recommends soaking them before eating because they swell quickly after coming into contact with liquid. Hydrating your seeds will eliminate any risk of a clump of dry chia seeds gelling and clumping inside your throat or esophagus. 

You can add this superfood to your daily diet in several ways:

• Add chia seeds as a thickener to soup or smoothies
• Stir a spoonful into a glass of water
• Make chia pudding by soaking the seeds in milk or fruit juice, then stirring in chopped nuts or fresh fruit
• Sprinkle chia seeds on top of salads or fruit
• Use one tablespoon of whole chia seeds soaked in 3 tablespoons of water as an egg substitute in baking

Bottom line: Why are chia seeds good for you?

“Chia seeds are a teeny superfood that pack a big punch!” says Luren. “They are packed with vitamins A, B, C, E, niacin, folate, calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc,” she adds. Luren notes that chia seeds contain “all 10 essential amino acids, which is a rarity in a vegan protein source.”

Adding 1 to 2 tablespoons of chia seeds to your daily diet—while staying properly hydrated—may be an easy way to improve gut health, reduce high blood pressure, stabilize blood sugar, and lower bad cholesterol. If you’re using chia seeds to lose weight, you can add them to pre-meal snacks, but there is no right or wrong time to consume chia seeds for your health. 

There are always risk factors to consider when adding a new food or supplement to your diet. Get medical advice from your healthcare provider about potential interactions with your current medications before you go all in on chia seeds.