Health Benefits of Chia Seeds

If you have been looking up healthy recipes like smoothies, you probably see that chia 
seeds are often recommended. This is because of the amazing amount of nutrients they 
contain. Here are some health benefits of using chia seeds.


Nutrients in Chia Seeds

Chia seeds are tiny spherical seeds that are black in color. They originate from the plant 
known as salvia hispanica. Chia seeds are full of nutrients. One ounce of chia seeds 
contains the following:

4 grams of protein
11 grams of fiber
9 grams of fat (including 5 grams of omega-3 fats)
30% of recommended daily intake of magnesium
30% of recommended daily intake of manganese
27% of recommended daily intake of phosphorus
Zinc
Potassium
Vitamin B1
Vitamin B3 
Vitamin B2
 
This one ounce serving of chia seeds is 137 kilocalories and includes only one gram of 
carbohydrates. If you subtract the fiber from the overall total calories from this serving, 
the overall caloric value is 101 calories per ounce. Chia seeds are one of the best foods 
to eat to gain nutrients, calorie for calorie. Typically, chia seeds are organically grown 
and they are gluten free as well as non-GMO. 


Antioxidants 
 
Chia seeds are also a great source of antioxidants. The chia seed contains high levels 
of antioxidants in order to keep the fats contained within the seed from spoiling. 
Antioxidants are known to combat the development of free radicals. Free radicals are 
able to damage the cells within molecules and may increase the speed of aging and the 
development of diseases and illnesses like cancer. 

Chia seeds have a high omega-3 fatty acid content. Interestingly, chia seeds contain 
more omega-3 fatty acids than salmon. Further, because chia seeds are high in omega-
3s, protein, and fiber, they may be able to reduce the risk of developing heart disease.  


Reduce Inflammation
 
Research has shown that chia seeds reduce inflammation, belly fat, triglycerides, and 
insulin resistance. Studies have also shown that consuming chia seeds may also 
reduce blood pressure in individuals with hypertension. Chia seeds have also been 
shown to stabilize blood sugar levels following meals and improve insulin production 
and sensitivity. Blood sugar levels that are consistently high are connected to an overall 
increased risk of developing type two diabetes and heart disease. Incorporating chia 
seeds into a balanced diet it extremely easy. 

Chia seeds can be added to pudding, smoothies, and oatmeal. They can also be eaten 
raw or soaked in water or juice. The seeds can also be added as a topping to yogurt, 
cereal, rice, or vegetables. Keep in mind that a healthy diet and exercise is necessary in 
combination with consuming chia seeds in order to see a beneficial change.
