Nutritional Benefits Of Chia Seeds

1. Chia Seeds are high in Nutrients With Very Few Calories

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. Chia is an ancient word for strength. Despite the ancient history of using Chia seeds as a dietary staple, they have been recently recognized as a modern day Superfood .

A 1 ounce (28 grams) serving of chia seeds contain:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

2. Chia Seeds have good amount of Antioxidants

Chia seeds rich in anti- oxidants that protect the sensitive fats in the seeds from going rancid.

Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health ..

3. Chia Seeds are a good source of Protein.

Chia seeds also contain 14% of protein by weight. This is quite high as compared to most plants.

They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them

The protein in chia seeds help lower the appetite and is found to prevent obsessive thoughts about food by 60% and the desire for night time snacking by 50% .

Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.

4. Chia Seeds should be Able to Help You Lose Weight

It is believed that chia seeds aid in weight loss as well.

The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food.

Also the protein found in chia seeds is responsible in appetite reduction thereby decreasing the food intake.

When combined with a real food based diet and healthy lifestyle, I can definitely see how chia seeds could help with weight loss.

5. Chia Seeds Are High in Omega-3 Fatty Acids

Like flax seeds, chia seeds are very high in Omega-3 fatty acids.

In fact, chia seeds contain more Omega-3s than salmon.

ALA needs to converted into the €œactive€ forms, EPA and DHA, before it can be used by the body.

In order to get the DHA your body and brain desperately need€¦ either eat fatty fish , fish oil, or take DHA supplement if you are vegan or vegetarian.

6. Chia Seeds Are Easy to Incorporate Into Your Diet

The seeds themselves taste rather bland, so you can add them to anything.They also don’t need to be ground like flax seeds, which makes them much easier to prepare.

They can be eaten raw, soaked in juice, added to porridges and puddings, or added to baked goods.

You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes.

They do seem to be well tolerated€¦ but if you’re not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much of them at a time.

A commonly recommended dosage is about 20 grams which is approximately about 1.5 tablespoons of chia seeds, twice a day


While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.

You can contact us at 080 3232 9292 or log on to to Book An Appointment.