15 Chia Seed Benefits

Comprehensive Proteins

Besides buckwheat, edamame, and quinoa, dairy, eggs, fish, pork, and poultry are complete proteins.

Amino Acids

Chia seeds are a surprise source of endogenous amino acids, which are needed for energy synthesis and immunological function.

Dietary Fiber-rich

Chia seeds provide fiber. The Academy of Nutrition and Dietetics says chia seeds include 10 grams of fiber per ounce, which might help you feel full.

Antioxidant and Polyphenol Rich.

Chia seeds include antioxidants such caffeic acid, myricetin, quercetin, rosmarinic acid, and others.

Contains Omega-3s

Harvard Health reports that polyunsaturated omega-3 fatty acids in chia seeds can reduce heart disease and stroke. 


Healthy Fats

Chia seeds include omega-3 and heart-healthy fats. Chia seeds provide 9 grams of fat per serving, 8 of which are heart-healthy.

Contains Minerals

Chia seeds include calcium, iron, magnesium, and zinc. Zinc is needed for cell development and calcium and magnesium for bone health. 

Plant-Based Protein

Chia seeds are a good plant-based protein. Chia seeds contribute 5 grams of protein to most recipes.

Low Calorie

Chia seeds give meals and snacks a low-calorie crunch. Chia seeds provide 138 calories per ounce (28 grams or two teaspoons).

Helps Heart Health

Chia seeds may decrease blood pressure, cholesterol, and triglycerides, according to new studies. Chia seeds promote heart health.

LDL-lowering (Bad Cholesterol)

These fibers may decrease LDL cholesterol and delay digestion, preventing blood sugar rises after meals and promoting satiety, according to Harvard Health.

May Lower Blood Sugar

Chia seeds' fiber and other nutrients may regulate blood sugar. Chia-seed bread reduced post-meal blood sugar spikes in healthy people, according to a 2013 research. 

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