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8 Confirmed Health Benefits Of Chia Seeds

Chia seeds top the list as one of the all-time healthiest foods on the planet - but don’t just take our word for it. Here are just eight of the many health benefits of eating chia seeds backed by science. 

  • Chia Seeds Are A Great Source Of Antioxidants 

When it comes to healthy eating, experts agree that eating a diet rich in antioxidants is highly beneficial. Aside from slowing down signs of aging, antioxidants also help to fight free-radicals which are responsible for cell-mutations and ultimately cancer. Chia seeds are a great source of antioxidants, specifically kaempferol and quercetin, both of which have been proven to possess anticancer properties and display heart-protective effects. 

  • Chia Seeds Are A Fantastic Source of Fiber

Chia seeds are 40% fiber by weight, which makes them one of the best fiber sources in the world! A one-ounce serving (28g) of chia seeds contains a massive 11g of fiber, which is what allows them to absorb up to ten times their weight in water. Aside from helping you to feel full, fiber is also essential for a healthy gut-microbiome and efficient digestive system. 

  • Chia Seeds Can Aid Weight Loss 

Although there are no miracle weight loss foods, chia seeds can assist people who are trying to lose weight because of their high fiber and protein content. Protein and fiber-rich foods have been proven to curb hunger cravings and reduce food intake, which is beneficial for those on a calorie-controlled diet. 

  • Chia Seeds Are Good For Your Bones

Chia seeds are an impressive source of calcium, with just one ounce (28g) providing 18% of the RDA. Gram for gram, this value makes them a better calcium source than most dairy products and a valuable calcium source for those on a vegan or dairy-free diet. 

  • Chia Seeds Can Reduce Blood Sugar Levels

Studies on animals have shown chia seeds to be effective at improving insulin sensitivity and controlling blood sugar levels, especially after meals. This has also been echoed in some human studies and suggests that for diet-controlled diabetics, consuming chia seeds may help them to keep their blood sugar levels under control. 

  • Chia Seeds Can Reduce Blood Pressure 

Aside from reducing blood sugar levels, chia seeds can also help to lower the blood pressure of people with hypertension, which could reduce their risk of heart disease. At present, chia seeds can’t replace blood pressure medication just yet, but still, they make a healthy addition to a balanced diet. 

  • Chia Seeds Are Extremely High In Omega-3’s

Believe it or not, gram for gram, chia seeds are actually higher in omega-3’s than salmon - but don’t throw out the fish just yet. Although chia seeds are incredibly high in omega-3’s, they mostly provide ALA (alpha-linolenic acid), which is not as easily broken down in the body as the omega-3’s provided by salmon. That being said, they are still a great source of omega-3’s and beneficial for people on a plant-based diet. 

  • Chia Seeds Are A Plant-Based Protein Powerhouse

Finally, chia seeds are a plant-based powerhouse for protein and contain a good balance of essential amino acids. By weight, a serving of chia seeds is approximately 14% protein, which is very high for a plant-based protein source, making them a great addition to a vegetarian and vegan diet. 


So there you have it - eight of the top confirmed health benefits of chia seeds. 

March 24, 2021 by Gillian Brady
Tags: Seeds
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