1) A one-ounce (28 grams) serving of chia seeds contains
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorus: 27% of the RDI.
- They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2
2) Gluten free
3) World’s best sources of several important nutrients, calorie for calorie
Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients.
4) A Great amount of Antioxidants
Chia seeds are high in antioxidants that help protect the delicate fats in the seeds. They also have various benefits for health.
Most importantly, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer
5) Carbs in Chia Seeds are Fiber
Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10–12 times their weight in water. Fiber also has various beneficial effects on health.
Chia seeds are 40% fiber by weight, making them one of the best sources of fiber in the world.
Fiber also feeds the friendly bacteria in your intestine, which is important — keeping your gut flora well fed is absolutely crucial for health
6) Chia seeds contain a decent amount of protein.
By weight, they’re about 14% protein, which is very high compared to most plants.
They also have a good balance of essential amino acids, so your body should be able to make use of their protein content
Protein has various health benefits and is by far the most weight loss friendly dietary nutrient.
A high protein intake lowers appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%
7) Chia Seeds help promote Weight loss
Many health experts believe that chia seeds can aid weight loss.
Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food
Also, the protein in chia seeds could help reduce appetite and food intake.
In fact, one study found that eating chia seeds for breakfast increased satiety and reduced food intake in the short-term
8) Chia Seeds Are High in Omega-3 Fatty Acids
Like flaxseeds, chia seeds are very high in omega-3 fatty acids.
In fact, chia seeds contain more omega-3s than salmon, gram for gram
Chia Seeds May Lower Your Risk of Heart Disease
Given that chia seeds are high in fiber, protein and omega-3s, they may reduce your risk of heart disease
9) High in Many Important Bone Nutrients
Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health. The calcium content is particularly impressive — 18% of the RDI in a single ounce (28 grams).
10) Chia Seeds May Reduce Blood Sugar Levels
High fasting blood sugar levels are a typical symptom of untreated type 2 diabetes.
Consistently high fasting blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease
A few human studies support this by showing that eating bread that contains chia seeds lowers the post-meal rise in blood sugar compared to bread that doesn’t include any chia Seeds
11) They May Reduce Chronic Inflammation
Inflammation is your body’s normal response to infection or injury. Red and swollen skin is a typical example. Although inflammation helps your body heal and fight off bacteria, viruses and other infectious agents, it can sometimes cause harm.
This mainly applies to chronic inflammation, which is associated with an increased risk of heart disease and cancer.
Chronic inflammation often doesn’t have any visible signs, but can be assessed by measuring inflammatory markers in your blood. Various unhealthy lifestyle habits increase your risk of chronic inflammation, including smoking, lack of exercise or a poor diet.
12) Chia Seeds Are Easy to Incorporate Into Your Diet
Chia seeds are incredibly easy to incorporate into your diet.
The seeds themselves taste rather bland, so you can add them to pretty much anything.
They also don’t need to be ground like flax seeds, which makes them much easier to prepare.
They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies or added to baked goods.
You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.
Because of their ability to absorb both water and fat, they can be used to thicken sauces and as egg substitutes in recipes.
They can also be mixed with water and turned into a gel.
Adding chia seeds to recipes will dramatically boost their nutritional value.
They do also seem to be well tolerated, but if you’re not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much at a time.
A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day