Chia Seeds: 10 Health Benefits, Nutrition & How to Eat (w/ Recipes)

Chia seeds are rich in healthy fats, vitamins, proteins and minerals, which can lead to health benefits like maintaining gut health, strengthening the bones, and promoting muscle mass gains. 

Chia seeds are also rich in fibers that forms a type of gel in the stomach. This can increase the time food takes to digest and help to keep you fuller for longer. They can be a great addition to a weight loss diet for this reason.

Chia seeds are sold in health food stores and grocery stores. They can be consumed in their natural form or added to yogurts, breads and cakes. It can also be prepared or purchased as a flour, which can be used for smoothie and pancake recipes. 

Health benefits

The main health benefits of chia seeds are:

1. Managing diabetes

Due to its high fiber content, chia seeds can help to prevent the quick rise in glucose that follows a meal, which will help to control blood sugar levels. This is a great therapeutic benefit for type 1 and type 2 diabetics. The high fiber content also helps to curb appetite, which can help with overeating.  

2. Treating constipation

The high fiber content in chia seeds can also help with bowel movements, preventing constipation. To ensure this effect, chia seeds that are consumed should be soaked, as dry chia seeds can actually cause intestinal symptoms like gas pain.

3. Promoting weight loss

Chia seeds absorb a great quantity of water in the body, and form a gel-like substance in the stomach, which can help reduce hunger and the urge to eat.

One recommended way to eat chia seeds is to make overnight oats. The ingredients are as follows: natural yogurt + 1 tablespoon of chia seeds + 1 tablespoon of oats + 1 teaspoon of honey. The ingredients can be placed in a mason jar or any glass jar overnight to be eaten for breakfast. 

4. Promoting muscle mass gains

Because they are rich in protein, chia seeds can also contribute to muscle gains. Learn more about high-protein foods that you can eat to help you gain muscle.

They are also high in omega 3, a healthy fat that reduces muscle inflammation that can arise from working out. Therefore, chia seeds can be consumed to improve physical performance.

5. Preventing early aging

Chia seeds contain antioxidants which help to eliminate free radicals in the body, which can help with cellular aging. Antioxidants are substances that help to delay or prevent the action of free radicals on healthy cells.

Free radicals can cause permanent damage and can lead to the development of illnesses like cancer, cataracts, cardiac problems, diabetes and even Alzheimer's or Parkinsons. 

6. Boosting immunity

Chia seeds can strengthen the immune system due to its high zinc content. Zinc is a mineral with antioxidant and anti-inflammatory action that contributes to the formation and function of immune system cells. Foods that are high in zinc can help to reduce the duration of viral infections, like the cold and flu. 

7. Reducing the risk for cardiovascular disease

Chia seeds contain high levels of omega-3, which is beneficial for several reasons. Omega-3 helps to reduce inflammation in the body, control cholesterol levels, and prevent atherosclerosis (or hardening of arteries). Omega-3 also has a protective effective in the brain, and can help to improve memory and mood.

This nutrient is very important for brain function, as 60% of the brain is composed of fat. A deficiency of omega-3 in the diet is associated with memory loss in older adults, and with higher risk for anxiety and depression.

8. Strengthening the bones

Chia seeds are also a rich source of calcium, which helps to strengthen bones. They are especially indicated for people with a history of osteopenia, osteoporosis or a recent fracture, and can also be beneficial for those who are bedridden.

9. Improving mood

Chia seeds can help improve your mood as they are rich in tryptophan. This is an amino acid that is essential for the production of serotonin, a neurotransmitter that acts on the nervous system to regulate mood and well-being.

10. Maintaining eye health

Because they contain vitamin A, chia seeds can promote healthy vision. They can prevent the development of of xerophthalmia, a disease caused by vitamin A deficiency and is associated with symptoms like dryness, white spots in the eyes and difficulty seeing in dark environments.

Nutritional information

The following table outlines the nutritional information in 100 g of chia seeds, which is equivalent to about 10 tablespoons: 

It is important to highlight that benefits of chia seeds can be obtained when they incorporated into a healthy and active lifestyle. 

How to consume

Chia seeds can be sold in the form of seeds or ground into flour. These forms can be added to yogurts, breads, cakes, juices, smoothies, fruits and pancakes. To obtain the benefits of chia seeds, you should aim to consume two tablespoons per day.

Chia seeds can also be can also be found in health food stores in the form of oil, which can be obtain in liquid or capsule form. The recommended dose to achieve health benefits is generally 1 to 2 capsules up to 3 times a day, or 1 tablespoon of natural chia oil.

Other considerations

You are advised to consume chia seeds that have been hydrated or mixed with liquids to avoid choking.

People with ulcerative colitis and diverticulitis should generally avoid consuming foods that are high in fiber, including chia seeds.

Healthy chia seed recipes

Some healthy and tasty recipes with chia seeds include:

1. Chia pudding with berries

Ingredients:

• 200 ml of milk or plant-based milk;
• 2 tablespoons of chia seeds;
• 1 teaspoon of honey;
• Chopped berries, as desired

Directions:

Wash and dry the berries well, then chop. Pour the milk into a jar with the chia seeds and honey then mix. Refrigerate for at least two hours. Then top with the berries and serve.

2. Chia flour pancake

Ingredients:

• 1 egg
• 1 tablespoon of chia flour
• 1 tablespoon of cream
• 1 pinch of salt

Directions:

Place all the ingredients in a blender and mix until smooth. Heat a non-stick frying pan over low heat and spread the pancake batter evenly. Cook the pancake well on both sides, wait for it to cool and serve with fruit, peanut butter or jelly.

3. Chia seeds with water and lemon juice

Ingredients:

• 1 tablespoon chia seeds;
• Juice of 1 lemon;
• 1 glass of filtered water.

Directions:

Boil the water, then pour it over a glass with the chia seeds. Allow to soak for 15 to 30 minutes. Then add the lemon juice and mix. Drink immediately afterwards.