Chia Seed Nutrition: Top Benefits of Chia Seeds

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Chia Seed Nutrition: Top Benefits of Chia Seeds


Chia Seeds Speeds Up Skin’s Repair & Slowing Down Aging

Researchers from Mexico uncovered that chia seeds had a total natural antioxidants concentration nearly two times higher than previously reported, and the antioxidant activity was shown to stop up to 70 percent of the free radical activity.

This research essentially proves that chia seeds are loaded with antioxidants.  Antioxidants speed up the skin’s repair systems and prevent further damage. Taking chia seeds can slow down wrinkles on aging skin which can be caused by inflammation and free radical damage.

Healthy Digestion

Chia Seeds Promote Healthy Digestion

Chia is high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association.

Fiber is essential for your body’s ability to balance insulin levels. According to the National Institutes of Health, seeds like flax and chia can be a natural blood sugar balancer due to their high fiber content and healthy fats.

Chia Seeds Helps Constipation

Being high in dietary fiber, chia seeds benefits bowel regularity and healthy stool.

Chia Seeds Suppresses Appetite and Promotes Weight Loss

The rich fiber content in chia seeds also helps people feel fuller quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten. This may explain why clinical studies have proved that chia curbs hunger and suppress appetite, which can also lead to weight loss.

Because chia seeds are also high in zinc, they help your body increase leptin. Leptin is a key hormone that regulates appetite, how your body spends energy and regulates your energy levels. It also improves stamina and endurance, making chia a great source of nutrition if you’re looking to get in shape.

Healthy Digestion

Chia Seeds Promote a Healthy Heart

It’s ability to reverse inflammation, regulate cholesterol and lower blood pressure makes it extremely beneficial to consume for heart health.  Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when he or she regularly consume chia seeds.

They are high in linoleic acid, a fatty acid that helps the body absorb fat-soluble vitamins A, D, E and K. For such a tiny seed, chia is quite high in healthy fats, boasting more omega-3s than salmon. Omega-3s work to protect the heart by lowering blood pressure, bad cholesterol and inflammation. Inflammation can put a strain on blood vessels and cause heart disease. So by eating chia seeds, you can boost and protect your heart thanks to the omega-3s.

Chia Promotes Helps Diabetes 

Chia Seeds Helps Diabetes 

Published in the British Journal of Nutrition, this research is fascinating because these scientists conducted two studies at the same time and uncovered some amazing data.  Chia seeds were proved to halt diabetes and reverse it, adding that to the list of chia seeds benefits.

Increases Energy and Metabolism

Chia Seeds Increases Energy and Metabolism

A study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but without all the unhealthy sugar.

In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia drink.  The runners’ times were matched and the half-chia group consumed far less sugar.

By adding a serving of chia seeds a day, you can help boost your metabolism and burn belly fat as well. Studies show that the addition of chia seeds to your diet also reduces visceral adipose tissue, a “belly fat” tissue that affects the metabolism of the body and is a component of obesity.

Bone Health

Chia Seeds Promote Bone Health

Just one ounce of chia seeds has about 18 percent of the recommended daily amount of calcium. Calcium is fundamental to bone health and helps maintain bone strength and mass.

Chia also contains boron, which is another essential nutrient for bone health. Boron helps metabolize calcium, magnesium, manganese, and phosphorus for healthy growth of bones and muscles.

Build Muscle & Lose Fat

Chia Seeds Build Muscle & Promotes Weight Loss

These seeds also rank among the top plant-based sources of protein. This is another reason this super seed is great to consume for those trying to put on lean muscle.

Chia seeds pack a powerful antioxidant punch to help replace some of those nutrients lost when exercising. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.


Chia Seeds Fights Cancers

Studies suggest the oil of these seeds has anti-cancer properties, according to the Memorial Sloan-Kettering Cancer Center.

Healthy Dental Hygiene

Chia Seeds Promote Healthy Dental Hygiene

With chia seeds packed with calcium, phosphorus, vitamin A and zinc, it’s no wonder that they’re a top food to help your teeth. Calcium is the building block of your teeth and necessary for tooth health.

Zinc prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and a healthy mouth.

How To Eat Chia Seeds

Raw vs. Soaking

It won’t hurt to eat them straight, but if you soak them, then you “sprout” them and it releases the “enzyme inhibitors” that are used to protect the seed. Making them easier to digest and easier to access the dense nutrients inside the seeds. To soak chia seeds, simply mix 1 cup liquid with 3-5 tablespoons of seeds, depending on how thick you like it


Another option is to grind chia seeds in a coffee grinder or blender to break down the hard outer shell before eating them. When pulverized, chia seed flour can be used in most gluten-free recipes like pancakes, muffins, bread and even pasta. When grinding omega-3 rich seeds, however, it is important to store them in a sealed, glass container in your refrigerator or freezer


Unlike flaxseeds, you do not have to grind chia seeds to access their nutrition. You can eat them whole and still get their “energy-packed” punch

Stacey Chillemi

I am on a mission to transform the health of millions worldwide. Check out my website at I am a popular and recognizable health and lifestyle reporter and expert, columnist and health host. Author of The Complete Guide to Natural Healing and Natural Remedies for Common Conditions, along with 20 other published books. I am the founder of The Complete Herbal Guide and a recognized health and natural remedies expert, with over 20 years in practice as a Health Coach. I write for the Huffington Post, Huff Post, Thrive Global and Medium (Owned by Arianna Huffington). I have been a guest on the Dr. Oz Show, local news, and numerous radio shows. My focus is on natural healing, herbal remedies, alternative methods, self-motivation, food for medicine, nutrition, fitness, natural beauty remedies and the power of positive thinking.



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