All the Major Health Benefits of Chia Seeds May Surprise You

Discover the Superfood Status of Chia Seeds

Remember the catchy tune of ch-ch-ch-chia from the television commercials hawking a fuzzy green clay pet? What caused the terracotta puppy to sprout green? A sloppy paste of wet chia seeds. But now, these tiny chia seeds have reached superfood status, packing a serious nutritional punch. Read on to find out about chia seeds’ benefits and why you would be wise to sprinkle more into your life.

Chia Seeds’ Origin

Chia is a small, subtlety flavored seed that comes from an annual herbaceous plant, Salvia hispanica L., a member of the mint family native to Mexico and Central America. Once a food prized by the ancient Aztec armies, chia was cultivated by Mesopotamian cultures, but then essentially disappeared for centuries until the middle of the 20th century, when it was ‘rediscovered.’

The Health Benefits of Chia Seeds

Don’t let their small stature fool you: chia seeds have a large nutritional impact. In fact, a 1-ounce serving (about 2 1/2 tablespoons) of chia seeds contains:

• 138 calories
• 5 g protein
• 9 g fat
• 1 g saturated fat
• 5 g omega-3 fat
• 12 g carbs
• 10 g fiber

“Chia seeds are a convenient and nutrient-dense food that can help runners meet their nutritional needs,” says Dana Norris, M.S., R.D., C.S.S.D, dietitian of Eleat Sports Nutrition. “That’s because they provide protein, omega-3 fatty acids, fiber, and many other nutrients like magnesium, calcium, phosphorus, and potassium.”

Here, what you’ll gain from eating chia seeds:

1. Mega-healthy fat

Some people still consider high-fat foods like chia as the enemy, but they’re our allies in health when they possess the right types of fat. Only about 11% of the fat present in chia seed is saturated, with the rest being health-benefiting monounsaturated and polyunsaturated.

In the case of chia, the most notable polyunsaturated fat is alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is deemed essential and therefore must be obtained from the diet. An analysis of data from 41 studies that was published in the journal BMJ linked a high intake of alpha-linolenic acid to a 10% lower risk of all-cause mortality, an 8% lower risk of death from cardiovascular disease and an 11% reduced risk of death from coronary heart disease, compared with lower consumption levels.

Other research has also suggested that this plant-based omega-3 fat can be protective against developing heart disease. Mechanisms aren’t yet fully known, but it might be that this fat helps lower inflammation in the body.

The omega-3 content of chia could also be one reason why some research suggests that consuming it daily could help drive down blood pressure numbers. But this benefit has only been demonstrated in those with existing hypertension and may not occur in healthy runners who don’t have troubling blood pressure levels.

Also beneficial: Chia seeds provide a 3-to-1 ratio of omega-3 to omega-6 fatty acid. “The standard American diet tends to be much higher in omega-6s than omega-3s, which can increase inflammation,” notes Norris. “So eating these seeds is a great way to consume more omega-3s and help improve this fat ratio in your diet.”

2. Filling fiber

A mere tablespoon serving of chia seeds delivers about 4 grams of fiber. That is significant considering that many people struggle to reach their daily quota—men typically require about 38 grams of fiber, while women should aim for 25 grams. “So a daily serving or two of chia can make it a lot easier for runners to get enough fiber for better health,” Norris says.

The findings of a study published in the journal The Lancet suggests that high-fiber eaters (those who consume at least 25 grams a day) have a 15% to 30% lower risk of heart attack, stroke, type 2 diabetes, colorectal cancer, and cardiovascular-related death compared to people who eat much less fiber.

“Dietary fiber helps to regulate the digestive system, feeds the good bacteria in the gut, promotes satiety (the feeling of fullness), positively impacts cholesterol levels, and helps manage energy levels throughout the day,” Norris tells Runners World.

A good portion of the fiber in chia hails from the soluble form of this carbohydrate. When exposed to liquids in your digestive tract, this soluble fiber forms a gelatinous coating that can slow down the digestion of your meals and snacks. There are a few benefits of this: For starters, this helps bulk up your stool and guard against constipation and diarrhea. It can also help you better manage blood sugar levels, which can make your energy more stable and lower the risk for certain metabolic conditions, like type 2 diabetes.

Slower digestion may also improve satiety to help with overall calorie intake regulation. In the best-selling book Born to Run, author Christopher McDougall reported that the Tarahumara indigenous group in Mexico, who are known for their world-class running endurance, often consume a chia drink before endless runs to help quell hunger. Just keep in mind, it’s probably not a good idea not to experiment with consuming chia before an important run in case this fiber causes you gastro problems.

3. Bone-building micronutrients

With about 15% of the daily need for calcium in a 2-tablespoon serving, chia seeds are a viable non-dairy source of calcium. “Chia seeds can be a helpful way for athletes to increase their calcium intake, especially if they do not consume dairy products,” says Norris. She adds that magnesium and phosphorus are two other micronutrients in chia that also work to improve bone health.

Additionally, you get iron in chia seeds, a mineral necessary for helping transport oxygen to your working muscles, and, in turn, something that is vital for maintaining peak performance. Though the form of iron in chia and other plant-based foods is not as well absorbed as that in meats, you can help partially remedy this by consuming the seeds with a source of vitamin C, such as berries, which improves absorption rates.

There is also a healthy amount of manganese in chia, which the National Institutes of Health says is involved in protein and carbohydrate metabolism and proper immune system functioning.

4. Disease-fighting antioxidants

Nutrition analysis has revealed that chia seeds deliver a range of useful antioxidants including caffeic acid, rosmarinic acid, myricetin, and quercetin. Antioxidants are compounds that roam the body looking for cell-damaging free radicals to knock out. And in doing so, are thought to help reduce the risk for a number of chronic diseases, including cancer. But we don’t yet have any data to link specific antioxidants in chia seeds with disease prevention.

But there’s still an important benefit to these chia-backed compounds. “The antioxidants in chia seeds benefit muscle recovery as they help reduce inflammation in the body, which can be caused by strenuous exercise,” adds Norris.

5. A surprising amount of protein

As more people pivot to plant-based proteins, it