{"id":60213,"date":"2023-09-07T17:28:18","date_gmt":"2023-09-07T21:28:18","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=60213"},"modified":"2025-07-01T13:40:37","modified_gmt":"2025-07-01T17:40:37","slug":"chia-seeds-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/chia-seeds-benefits\/","title":{"rendered":"7 health benefits of chia seeds"},"content":{"rendered":"

Chia seeds, which come from the plant known as salvia hispanica, have gained a lot of praise as a superfood. However, \u201csuperfood\u201d is not a technical nutritional term, and marketers often misuse it. There\u2019s no technical definition for a superfood<\/span>. Still, the word usually refers to foods with excellent nutritional profiles, such as chia seeds, meaning they\u2019re high in nutrients and low in calories.<\/span><\/p>\n

Despite chia seeds\u2019 recent popularity, <\/span>salvia hispanica<\/span> 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.<\/span><\/p>\n

7 health benefits of chia seeds<\/span><\/h2>\n

\u201cChia seeds have continued to grow in popularity due to their numerous health benefits,\u201d says <\/span>Kimberley Wiemann<\/span>, a registered dietitian nutritionist in Long Island, New York.\u00a0<\/span><\/p>\n

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.<\/span><\/p>\n

1. Lower cholesterol levels<\/span><\/h3>\n

Wiemann<\/a> 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 <\/span>low-density lipoprotein (LDL)<\/span><\/a>. (Known as \u201cbad\u201d cholesterol, LDL can lead to clogged blood vessels and heart disease.) They also contain <\/span>omega-3 fatty acids<\/span><\/a>, which may help increase the \u201cgood\u201d cholesterol or high-density lipoprotein (HDL) cholesterol.\u00a0<\/span><\/p>\n

While a serving of chia seeds can be a part of a healthy diet to address high cholesterol, it\u2019s not a cure-all. If you\u2019re on <\/span>statins<\/span><\/a> or other prescriptions, don\u2019t stop taking them without consulting your healthcare provider.<\/span><\/p>\n

2. Help with weight management<\/span><\/h3>\n

There is scientific evidence to back up the claim that chia seeds can lead to weight loss. \u201cChia seeds can swell in the stomach and cause feelings of fullness, which decreases hunger,\u201d says Erika Luren, NP, the owner of <\/span>Parasol Aesthetics, Dermatology & Wellness<\/span><\/a> in Las Vegas.<\/span><\/p>\n

The high dietary fiber content of chia seeds also increases satiety, which cuts down on calorie intake, says <\/span>Rini Mathews<\/span><\/a>, APRN, FNP-C, a family nurse practitioner at <\/span>Valley Oaks Medical<\/span><\/a> in Las Vegas, Nevada. She points to a <\/span>study<\/span><\/a> 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.\u00a0<\/span><\/p>\n

\u201cGenerally speaking, if a person consumes less calories, they are more likely to lose weight or prevent weight gain,\u201d adds Wiemann.<\/span><\/p>\n

\t\t