Chia seeds are tiny, yet they're jam-packed with nutrients. Millenia praises the various advantages of chia seeds that were once a mainstay in ancient Aztec and Maya diets. Chia seeds include antioxidants, minerals, fiber, and omega-3 fatty acids, which may help with heart health, bone strength, and blood sugar management.

Furthermore, chia seeds are adaptable and may be utilized in a variety of dishes. We enjoy the gel-like consistency of chia seeds by combining them with liquid to make chia pudding. This article will discuss the various chia seeds’ benefits and side effects and other important aspects related to this nutritious product. So, stay tuned.


The desert plant Salvia Hispanic, a member of the mint family, produces chia seeds. Salvia Hispanica Seed is sold by various names, including "chia" and various trademarked brands. It is said to have originated in Central America, where it was a mainstay of the ancient Aztec diet.

Chia seeds have recently acquired popularity as a high-quality source of omega-3 fatty acids. They also include protein and minerals such as iron, calcium, magnesium, and zinc and offer 10 grams of dietary fiber per ounce (approximately 2 tablespoons).

According to a new study, adding chia seeds benefits weight loss and can help reduce cardiovascular risk factors, including cholesterol, triglycerides, and blood pressure. However, there are limited published studies on the benefits of chia seeds on hair and chia seeds on the skin.

Table of Contents

  1. Nutrients in Chia Seeds
  2. Chia Seeds Benefits on Health
  3. Chia Seeds Benefits on Skin
  4. Chia Seeds Benefits on Hair
  5. How many Chia Seeds should you eat every day?
  6. How to Boost Chia Seeds in your diet?
  7. Frequently Asked Questions
  8. The Bottom Line

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Nutrients in Chia Seeds

Chia seeds have a calorie count of 138 per ounce (28 grams). They are 6% water, 46% carbs (of which 83% is fibre), 34% fat, and 19% protein by weight. Chia seeds provide the following nutrients in 3.5 ounces (100 grams):

  • Calories: 486
  • Water: 6%
  • Protein: 16.5 grams
  • Carbs: 42.1 grams
  • Sugar: 0 grams
  • fibre: 34.4 grams
  • Fat: 30.7 grams
  • Saturated: 3.33 grams
  • Monounsaturated: 2.31 grams
  • Polyunsaturated: 23.67 grams
  • Omega-3: 17.83 grams
  • Omega-6: 5.84 grams
  • Trans: 0.14 grams

Carbs and fiber

Chia seeds contain more than 80% of their carbohydrate content in the form of fiber. Chia seeds contain 11 grams of fiber per ounce (28 grams), which is a substantial component of the Recommended Daily Intake (RDI) for women and men, which is 25 and 38 grams per day, respectively.


Chia seeds have a high quantity of heart-healthy omega-3 fatty acids, which is one of its distinguishing features. The omega-3 fatty acid alpha-linolenic acid (ALA) makes up around 75% of the lipids in chia seeds, whereas omega-6 fatty acids make up about 20%. Chia seeds are the most well-known plant-based source of omega-3 fatty acids, even surpassing flaxseed.


Chia seeds have a protein content of 19%, which is comparable to other seeds but higher than most cereals and grains. High protein consumption is linked to feeling fuller after meals and eating less.

Vitamins and minerals

Although chia seeds are abundant in many minerals, they are low in vitamins. The most abundant minerals are: 

  • Manganese - Manganese is plentiful in whole grains and seeds, and it is necessary for metabolism, growth, and development. 
  • Phosphorus - Phosphorus is a mineral that contributes to bone health and tissue maintenance. It is commonly present in protein-rich diets.
  • Copper - Copper, a commonly deficient mineral in today's diet, is essential for heart health.
  • Selenium - Selenium is a vital antioxidant that plays a role in a variety of bodily functions.
  • Iron - Iron is involved in transferring oxygen throughout the body as a component of hemoglobin in red blood cells. Because of the phytic acid presence in chia seeds, it may be poorly absorbed.
  • Magnesium - Magnesium, which is often deficient in the Western diet, is essential for various biological functions.
  • Calcium - Calcium is the most prevalent mineral in the body and is necessary for bones, muscles, and neurons.

Other plant compounds

Chia seeds include a variety of plant chemicals that are good for your health, including:

  • Chlorogenic acid - This antioxidant has the potential to decrease blood pressure.
  • Caffeic acid - This chemical may be found in a variety of plant foods and may aid in the reduction of inflammation in the body.
  • Quercetin - This potent antioxidant may help you avoid heart disease, osteoporosis, and some cancers.
  • Kaempferol - The use of this antioxidant has been linked to a lower risk of cancer and other chronic illnesses.

Chia Seeds Benefits on Health

1. Nutritional Powerhouse

Chia seeds are a fantastic source of vitamins, minerals, and antioxidants. Caffeic acid, chlorogenic acid, kaempferol, and quercetin are some of these antioxidants. These nutrients contribute to a variety of important health advantages.

2. Combats Free Radicals

Chia seeds include antioxidants that can assist your body combat free radicals. Free radicals cause oxidative stress and cell damage. Antioxidant-rich foods can help lower your chance of developing various health problems linked to free radicals, including heart disease, cognitive loss, and some forms of cancer.

3. Heart Health

Chia seeds contain quercetin, an antioxidant that can help you avoid various illnesses, including heart disease. The seeds are also abundant in fibre, which can help lower blood pressure and, as a result, minimize your risk of heart disease.

4. Blood Sugar Level Maintenance

Chia seeds have a high fiber content. According to research, fiber may help reduce insulin resistance and improve blood sugar levels, lowering your risk of metabolic syndrome and type 2 diabetes. According to studies, chia seed bread has a lower blood sugar response than regular bread, which helps to prevent excessive blood sugar levels.

5. Reduced Inflammation

Chronic inflammation has been linked to diseases such as heart disease and cancer. Caffeic acid, contained in chia seeds, is an antioxidant that can aid the body combat inflammation. Inflammatory indicators, which typically signal the presence of inflammatory illness, may be reduced by eating chia seeds regularly.

6. Weight Loss

Chia seeds aid weight loss as they include 39% of your daily fibre intake in a 1-ounce dose. When you consume the seeds, the soluble fibre absorbs water, causing them to expand in your stomach and boost your sense of fullness. Chia seeds can help you maintain a healthy weight by making you feel fuller while eating less.

7. Bone Health

Magnesium and phosphorus are two elements found in chia seeds that are important for bone health. A single ounce of the seeds also offers 18% of your daily calcium requirement, essential for bone, muscle, and nerve health. Chia seeds offer more calcium than dairy products when measured gram per gram.

8. Source of plant-based protein

Amino acids are the building blocks of protein, which are required by the organism. Four grams of protein are found in two tablespoons of chia seeds. A 140-pound individual needs around 50 grams of protein per day, whereas a 200-pound person requires approximately 70 grams. Chia seeds, coupled with lean meats, poultry, and full-fat dairy, can help you get more protein.

9. Fiber-Rich Food

Chia seeds have a high fibre content. Fibre is beneficial to intestinal health. Remember that two tablespoons of chia seeds contain 11 grams of fibre, which is about half of a woman's daily fibre need and roughly a third of a man's. Chia seeds are a simple method to include this crucial component in your diet.

10. Source of Beneficial Fatty Acids

Chia seeds do contain omega-3 fatty acids, which is beneficial. Milled chia seeds, in particular, can raise alpha-linolenic fatty acid levels in the blood. These and other fatty acids, on the other hand, are best obtained from fatty seafood such as salmon.

Chia Seeds Benefits on Skin

Some of the major chia seeds benefits on skin are as mentioned below:-

1. Protection from free radicals

Chia seeds benefit against free radical damage induced by UV exposure due to their strong antioxidant content. This also helps to prevent symptoms of ageing, such as fine lines and wrinkles.

2. Defense against inflammation

The majority of your skin problems are caused by inflammation in the skin. Chia seeds have cooling characteristics that can help you stay healthy and relaxed by reducing inflammation.

3. Strengthens skin barrier

A robust skin barrier is essential for protecting the skin from external aggressors and preventing acne and UV damage. Chia seeds are high in Omega-3 fatty acids, which serve to build the barrier and protect it from the elements.

4. Skin hydration

Chia seeds can store a lot of water and hence may be a very hydrating item to include in your diet. Chia seeds can help with hydration, which is important for maintaining skin health.

5. Provides skin glow

Chia seeds are high in nutrients, including vitamin A, vitamin C, iron, and potassium, which can help improve skin radiance and suppleness, making it glow from the inside out.

Chia Seeds Benefits on Hair

Some of the major chia seeds benefits on hair are as mentioned below:-

1. Hair strengthening

Chia seeds benefit in strengthening and thickening hair strands, reducing breakage and shedding, and much more as they are high in protein (l-lysine) and phosphorus.

2. Hair growth

The high quantities of essential amino acids in the hair assist to improve scalp health from the inside out, preventing hair loss and promoting hair growth.

3. Hair elasticity

When damp chia seeds are put into hair masks and other DIY treatments, their gel-like texture makes them a fantastic softening agent. They can assist to increase elasticity and smooth rough, dry hair.

4. Hair shine

Chia seeds are also known to be high in zinc. This vitamin improves the ability of hair strands to defend themselves from environmental harm, particularly UV exposure. It can also aid in the production of new, healthy hair cells with increased texture and shine!

5. Can help inhibit thinning

Copper is another important component found in abundance in chia seeds. This chemical is recognised for improving blood circulation on the scalp and preventing hair thinning.

How Many Chia Seeds Should You Eat Everyday?

As part of a balanced diet, chia seeds may give various advantages. Chia seeds have no recommended daily allowance. Nonetheless, 50 grams (approximately five tablespoons) of them can be consumed safely on a daily basis.

Chia seeds are high in omega-3 fatty acids, fiber, protein, calcium, phosphorus, and zinc, among other nutrients. All nine necessary amino acids are found in them. Essential amino acids are those that your body can't make on its own and must be obtained from food.

Two tablespoons of chia seeds contain:

  • Calories: 140 grams
  • Protein: 4 grams
  • fiber: 11 grams
  • Unsaturated fat: 7 grams
  • Calcium: 18% of RDA
  • Zinc: In traces
  • Copper: In traces

How To Boost Chia Seeds In Your diet?

Soaked chia seeds

There are various known benefits of chia seeds in water as they get a gel-like texture by doing this. You may put them in the refrigerator after soaking them in water for 10 minutes. This combination can be used to flavor wet dishes such as:

  • Yogurt
  • Oatmeal
  • Fruit salad
  • Cereal with milk
  • Tomato sauce

You may also use soaked chia seeds to replace up to 25% of the oil or eggs in baked items without changing the texture.

Chia pudding

Combine one cup of liquid with one-fourth cup of chia seeds. Almond or soy milk, as well as fruit juice, can be used. Refrigerate for 15 minutes before serving. Nuts, cinnamon, or fresh fruit can be sprinkled on top.

Chia sprouts

Chia sprouts are a nice addition to salads or as a topping. On an unglazed clay dish or terra cotta saucer, spread chia seeds in a single layer. Cover the seeds with plastic wrap after spraying them with water. Place them in a sunny location and water them every morning and evening until the seeds sprout, which should take 3 to 7 days.

Chia seed topping

Because chia seeds don't have much flavor on their own, you may use them to increase the nutritional profile of practically any cuisine. Chia seeds can be used to add flavor to morning cereal, soups, stews, and salads. You may also include them in salad dressings, sauces, marinades, and baked products batters.


Smoothies are a popular method to use chia seeds. To add texture and nutrition to your fruit and veggie smoothies, all you need is a tablespoon or less of raw seeds or chia gel. Surprisingly nutritious, this luscious chocolate almond chia seed smoothie. Almonds offer protein, while Medjool dates and bananas provide a healthy dose of potassium. For a richer flavor, use dark cocoa powder.

Baked Goods

If you don't like the gelatin-like texture of chia seeds, try adding them to baked items. Chia gel can be used in lieu of eggs or as a thickening in baked dishes to keep them moist. Chia seeds can also be sprinkled on top of muffins or quick bread before baking. In a dish, replace one whole egg with 1 tablespoon of chia seeds combined with 3 tablespoons of water. Oat flour, Greek yogurt, chia seeds, maple syrup, bananas, and dates are used to make banana chia breakfast muffins. For a portable breakfast or after-school snack, give them a try.

Granola, Protein Bars, or Energy Bars

Chia seeds provide fiber to homemade granola, energy bars, and protein bars. Make chia seed energy bars with dates, coconut oil, chia seeds, vanilla, and any additional ingredients you choose, such as dark chocolate, coconut, or dried fruit.


Adding chia seeds to homemade popsicles is a great way to sneak nutrition into finicky eaters. Because most store-bought popsicles are high in sugar, artificial colours, and flavorings, making your own is a better option. Make blueberry chia popsicles with almond milk, chia seeds, avocado, and frozen blueberries in ice pop moulds. Your kids will have no idea they're eating well!

Frequently Asked Questions

1. Can chia seeds be bad for you?

While chia seeds are typically safe to eat, if not cooked properly, they can cause choking. Make sure they've been soaked in water long enough to get gel-like and soft before eating. There are numerous chia seeds benefits and side effects. We have stated the benefits above. Those with diabetes, high blood pressure, or allergies, on the other hand, may have negative effects if they consume big amounts of chia seeds. Overeating chia seeds can cause digestive problems, and eating too many of them might contribute to weight gain.

2. What is the right time to eat chia seeds?

Chia seeds may be ingested at any time during the day, whether you drink chia water on an empty stomach first thing in the morning or with a full meal.

3. How long do you need to soak chia seeds?

Chia seeds might take anywhere from 30 minutes to an hour to attain a chewy consistency, depending on the kind of preparation. However, if you want to drink chia water, soak the seeds overnight and drink it first thing in the morning.

The Bottom Line

Chia seeds are high in nutrients, omega-3 fatty acids, antioxidants, and fiber, and they're also simple to cook. According to studies, they have a variety of health advantages, including weight loss and a lower risk of heart disease. Advanced human study is required before any clear conclusions can be drawn. Consider using chia seeds in your diet if you want to gain the potential advantages. They go well with smoothies, oatmeal, yogurt, baked goods, and other dishes.

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