5 Health Benefits Of Chia Seeds

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Chia seeds have become quite popular in recent years, and many people consume them regularly and claim that they are highly beneficial. These seeds boast an impressive nutritional profile; according to the USDA National Nutrient Database, 28 grams (roughly 1 oz) contain:

- 131 calories;

- 0.3 oz of fat;

- 0.46 oz of carbohydrates;

- 0.2 oz of protein;

- 0.4 oz of fiber.

One serving (28 grams) contains enough calcium to meet 18% of your daily need, 27% of the RDA of phosphorus, and 30% of the RDA of magnesium. Chia seeds also have some potassium, copper, and other minerals. Another useful product is chia oil.


So how exactly do these seeds benefit your health? Here’s what they can do for you:

1. Chia seeds are high in fiber.

Chia seeds are a good source of fiber, and a diet rich in fiber is associated with improved digestion and lower risk of many health problems, including diabetes, heart disease, and even cancer.


2. Chia seeds contain antioxidants.

Antioxidants decrease the production of free radicals, which contributes to aging and cancer. Including chia seeds and other foods that contain antioxidants into your diet may help protect you from the damage that free radicals cause.

3. Chia seeds may help you lose weight.

Being high in fiber and protein, chia seeds are thought to be a weight-loss friendly food. But there is not enough evidence to support this claim. Anyway, as part of an overall healthy diet, chia seeds may benefit weight loss, according to anecdotal evidence.


4. Chia seeds are high in omega-3 fatty acids.

The thing is, most of omega-3s in chia seeds are ALA (Alpha-Linolenic acid). Human bodies are not very good at converting ALA into EPA and DHA, more “usable” forms of omega-3. To get all omega-3s that you need, incorporate fish (such as salmon) into your diet or start taking an omega-3 supplements.


5. Chia seeds may help keep your bones healthy.

Protein, calcium, phosphorus, and magnesium in chia seeds are all beneficial for your bone health. Because one serving of chia seeds contains 18% of the RDA of calcium, vegans and people who don’t eat dairy for other reasons may want to add them to their diets.

It’s important to eat chia seeds right. It’s not recommended to consume them raw and dry, especially if you have a history of swallowing problems. Because chia seeds can absorb up to 27 times their weight in water, they should be mixed with liquid or food before consumption. One man with a history of swallowing problems and asthma ate a tablespoon of chia seeds and tried to wash them down with a glass water. The man developed esophageal obstruction and had to seek medical treatment.

All in all, chia seeds seem to have a lot of benefits, but they should be consumed in a proper way and be part of a healthy diet for you to make the most of them.