Chia seeds are small, but they’re incredibly rich in nutrients. A staple in the ancient Aztec and Maya diets, their health benefits of chia seeds have touted for centuries.
The nutrients in chia seeds are promote heart health, support strong bones, and improve blood sugar management (1Trusted Source).
chia seeds are versatile and used in many recipes. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.
Here are 7 health benefits of chia seeds, all supported by science.
Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. They are believed to be native to Central America (1Trusted Source).
Historically, Aztec and Mayan civilizations are used the seeds in their diets, also in medicinal purposes, religious rituals, and cosmetics. Today, people all over the world are enjoy chia seeds (2Trusted Source).
Ancient civilizations are viewed chia seeds as highly nutritious — a belief that is backed by modern science. Just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains
- protein: 4.7 grams
- fat: 8.7 grams
- alpha-linolenic acid (ALA): 5 grams
- carbs: 11.9 grams
- fiber: 9.8 grams
- calcium: 14% of the Daily Value (DV)
- iron: 12% of the DV
- magnesium: 23% of the DV
- phosphorus: 20% of the DV
- zinc: 12% of the DV
- vitamin B1 (thiamine): 15% of the DV
- vitamin B3 (niacin): 16% of the DV
This nutritional profile is particularly impressive considering , it is for just a single serving of about two tablespoons.
SUMMARY
Despite their tiny size, chia seeds are highly nutritious. They are packed with fiber, protein, omega-3 fatty acids, and various micronutrients.
Chia seeds are also an excellent source of antioxidants (1Trusted Source, 4Trusted Source).
Antioxidants are not protect the sensitive fats in chia seeds from going rancid but also human health benefits by neutralizing reactive molecules known as free radicals, which can damage cell compounds they build up in your body (1Trusted Source).
For example, free radical damage contributes to aging and diseases like cancer (5Trusted Source, 6Trusted Source).
The specific antioxidants in chia seeds are include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These all have protective effects on your heart, liver and anticancer properties (1Trusted Source).
For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects (7Trusted Source, 8Trusted Source).
SUMMARY
Chia seeds are high in antioxidants. These compounds help protect the seed’s delicate fats also offering health benefits to humans.