Chia seeds may be small, but they’re incredibly rich in nutrients. A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries.
The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds may promote heart health, support strong bones, and improve blood sugar management (1Trusted Source).
What’s more, chia seeds are versatile and can be 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’re believed to be native to Central America (1Trusted Source).
Historically, those in the Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. Today, chia seeds are enjoyed by people all over the world (2Trusted Source).
Ancient civilizations viewed chia seeds as highly nutritious — a belief that’s backed by modern science. In fact, just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains (3Trusted Source):
- Calories: 138
- 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 that it’s for just a single serving of about two tablespoons.
