Looking for a single whole food that can lower blood pressure, reduce heart attack and stroke risk, decrease inflammation, restore gut health, balance the immune system and increase fiber intake? Meet the chia seed—a small, gluten-free and nutrient-packed powerhouse that deserves a place in your everyday diet.
Chia seeds may be tiny, but they’re packed with essential nutrients. Just a 2 tablespoon (1 oz.) serving of chia seeds offers:
- Five times the omega-3 content of a 1/4 cup serving of walnuts
- Twice the iron and magnesium of a cup of spinach
- As much calcium as a half-cup of milk
- As much potassium as a third of a banana
- Over twice the fiber (soluble and insoluble) than a cup of oatmeal
Additionally, chia seeds do not require milling, making them easy to consume whole.
But that’s not all—chia seeds are also a strong source of antioxidants, ranking alongside blueberries and other blue-red fruits. They contain high levels of kaempferol, chlorogenic acid, caffeic acid and quercetin, a flavonoid known for its anti-inflammatory and antiviral properties.
An impressive nutritional profile
A standard 1 oz. serving (approximately 2 tbsp or 28 g) of chia seeds contains:
- Calories: 137
- Protein: 4 grams
- Fat: 8 grams (heart-healthy and brain-protective omega-3s)
- Carbs: 12 grams (11 of which are fiber!)
- Fiber: 11 grams (aiming for a daily goal of 50 grams)
Chia seeds also provide all nine essential amino acids, along with numerous trace minerals and micronutrients. This includes 18% of your daily value (DV) of calcium, 27% DV of phosphorus, and 30% DV of manganese.
The essential fatty acids: Omega-6 and Omega-3
The chia seed has a 1620:4915 ratio of Omega-6 essential fatty acids to Omega-3 fatty acids (a 1:3.03 ratio). This is quite different from the Standard American Diet (S.A.D.) where this ratio is around 25:1 (Omega-6:3). Chia seeds provide 75 times more anti-inflammatory Omega-3 content than inflammatory Omega-6 content, making them a key whole food that can help reverse inflammation in the body, which helps protect your heart and brain, and guard against diabetes, obesity, arthritis, and cancer.
While plant-based Omega-3 sources (like Chia and Flax) mainly provide short-chain fat alpha-linoleic acid (ALA) as opposed to long-chain fats (like EPA and DHA—mainly derived from fish), a recent study found that after seven weeks of consuming 25 grams (about 2 tablespoons) of milled chia daily, female test subjects revealed higher levels of plasma EPA (up to 20%), as well as ALA. The health benefits related to ALA consumption include cardiovascular effects, neuro-protection, a counter to the inflammation response, and benefits against autoimmune diseases.
Chia seeds are rich in phosphorous, manganese, calcium and potassium—all of which support healthy heart and muscle function, and allow support for endurance activities. The seed’s outer husk is hydrophilic, meaning it attracts fluid. When mixed with water, chia seeds can absorb 10 times their weight in fluid, helping you stay hydrated.
Health benefits of chia seeds
The health benefits of chia seeds are numerous:
- Reduces inflammation and autoimmune diseases
- Protects the heart and liver during weight loss in the obese
- Increases Omega-3’s ALA and EPA—up to a 20% conversion of ALA to EPA
- Restores and supports immune system balance
- Cardio-protective in women
- Contains powerful antioxidants
- Lowers cholesterol and blood pressure
- Helps ease joint pain
- Aids in weight loss
- Helps manage insulin levels in diabetics
- Provides more energy during the day
- Boosts fingernail growth
- Promotes shinier, softer hair
Incorporating chia seeds into your diet
Add 1 ounce (2 tablespoons) of chia seeds to any of the following:
- Smoothie—add seeds or powders after the smoothie is in your cup
- Pancakes—with cloves, cinnamon, and nutmeg
- Salads (sprinkle on top to make vitamins A, E, D, and K from greens more absorbable)
- Whole-grain muffins
- Yogurt parfait—stir into plain or Greek yogurt with fruit, nuts, or protein powder
- Oatmeal—with cinnamon and nutmeg
- Egg replacement—replace 1 egg by adding 1 tablespoon chia seeds to 3 tablespoons of water for 15 minutes, then stir.
Including more chia seeds in your diet is an easy way to reap the benefits of this superfood, and it could be one of the best ways to improve your health and well-being.
