9 Benefits of Chia Seeds

Chia seeds may be tiny, but they pack a punch. Check out these benefits of chia seeds and see how you can easily add this seed to your diet.

Chia seeds are super versatile, easy to add to your favorite dishes, and heck, they can even replace an egg in a lot of recipes.

It’s kinda hard to imagine that a small seed can pack such a healthy punch.

In This Post You'll Find:

• What Are Chia Seeds?
• Watch My Video On The Benefits Of Chia Seeds
• What Are The Nutrients In Chia Seeds?
• Do Chia Seeds Help With Inflammation?
• What Are The Best Ways To Eat Chia Seeds?
• Reviews

What Are Chia Seeds?

The chia seed comes from the desert plant, Salvia Hispanica. The plant is native to Mexico, and it dates way back.

Fast forward to when we were kids, and the Chia Pet was all the rage.  Don't pretend you didn't have one!

Yep, we all had one of these amazing creatures who sprouted grass “hair” within days. Who knew the mighty chia pet would play a role in nutrition a few years later?

So yes, nowadays, the chia seed is a healthy addition to the diet and is touted as a mild and nutty flavored food to mix into baked goods or pour into a delicious smoothie. 

What Are The Nutrients In Chia Seeds?

Chia seeds have a lot to offer. And that’s why they have the reputation they do. Look at this quick analysis of 2 tablespoons of seeds:

• 140 calories
• 11 grams of fiber
• 4 grams of protein
• 7 grams of unsaturated fat
• Traces of copper and zinc
• A source of omega-3’s
• A source of vitamins C and E

Check out these other great sources of fiber in my post on high-fiber foods.

Do Chia Seeds Help With Inflammation?

A study on chia seeds confirmed that consuming 37 grams of chia seeds a day led to a reduction in inflammatory markers in the blood.  Chia seeds are high in a plant-based omega-3 fatty acid, known to have an effect on inflammation.

Thirty-seven grams is a lot of chia seeds in one day (a little over half a cup), but the findings are still interesting. I should point out that when eating chia seeds, it is best to use them in softened form, such as in a smoothie or pudding.  A little dried chia seeds sprinkled on a dessert or salad is fine, too! But they do expand when added to water so consider that when eating them 🙂

What Are The Best Ways To Eat Chia Seeds?

There are several excellent ways to eat chia seeds. Here are some tasty ideas:

• Add to muffins
• Stir into salad dressings and marinades
• Thicken smoothies and soups
• Add to overnight oats
• Make homemade chia puddings and homamde chia jams
• Use as an egg substitute in baking

While I’ve always loved the crunchiness of chia seeds in salads, when I tried making chocolate chia pudding, I realized I liked the texture of them when they were softened, too. 

And mixing them in with other good-for-you foods like dates, almond milk, and fruit (yes, fruit - try my yummy chia jam recipes!) makes this tiny seed even a healthier addition to your food.

Oh, and did I mention I love blueberry vanilla chia pudding, too?

Let's dive into the many benefits of chia seeds, aside from how they can grow hair on your chia pet!

1. A Quick And Easy Nutritional Boost

One of the best benefits of chia seeds is that they are so simple to incorporate into your diet. They mix well with liquids, and they are a simple but quick addition of nutrients to a variety of foods. 

One thing to note, because they are so high in fiber, it’s best to add them to your daily regimen slowly to avoid an upset tummy. If you typically eat a lot of fiber, you’ll be okay. 

2. May Help With Chronic Inflammation

Chia seeds are anti-inflammatory, and can help fight free radicals in your body, leading to less chronic inflammation.

3. May Help Reduce Blood Sugar

Another benefit of chia seeds is that some studies show they may stabilize blood sugar and improve insulin sensitivity. This reduces the chance of spikes and crashes sometimes experienced after meals.

4. May Be Good For Bone Health

A controlled study indicated that bone health and density were improved when the diet was supplemented with chia seeds.  It’s kinda cool that this little powerhouse seed has so many nutrients like phosphorous, protein, and calcium. It’s the calcium in chia seeds that may benefit your bones.

5. May Reduce Heart Disease Risk

Studies show that chia seeds can influence blood pressure levels.

6. Contain Beneficial Fatty Acids

Yes, chia seeds do contain omega-3’s as part of their nutritional makeup.

7. Are A Plant-Based Protein

Two tablespoons of chia seeds contain 4 grams of protein. Chia seeds can act as a way to increase your daily protein intake, along with lean meats, poultry, high-quality protein powder, and full-fat dairy.

8. Are High In Fiber

Chia seeds are impressively high in fiber, which is important for gut health. Remember, two tablespoons of chia seeds contain 11 grams of fiber.

If you make a serving of cinnamon raisin overnight oats, you’ll get 5.5 grams of fiber in that one serving.

9. Contain Antioxidants

Chia seeds are considered seeds with a high antioxidant capacity, which is one of the reasons why I find chia seeds to be some of my favorite clean-eating foods.

More Healthy Foods With Added Nutritional Benefits

Let's keep the ball rolling on nutritious foods and their benefits!

• 21 Top Foods High in Fiber | How and Why to Get More Fiber in Your Diet
• 10 Benefits of Eggs and Why You Should Eat Them More Often!
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