Plus, the best ways to incorporate this superfood into your diet.
By Susan Choung and Ashley Martens Updated: Jan 15, 2025
If the thought of chia seeds immediately brings to mind the “ch-ch-ch-chia” jingle from those ’80s ads, you’re not alone. Whereas the chia for the novelty pet is in the form of sprouts, the edible seeds and the sprouts do come from the same desert plant Salvia hispanica. It’s related to the mint family and originated with Mayan and Aztec civilizations.
“Chia” actually means “strength” in ancient Mayan language. In fact, these seeds were so valued, Aztec warriors consumed them to boost energy and stamina and used them as currency. Tiny but mighty, these black, gray, and white seeds sure do pack a lot of good-for-you nutrients, hence, their superfood designation. Consider making them your hero ingredient because there’s no shortage of chia seed benefits—or ways to include them in your daily meals, snacks, and drinks.
1. Complete protein
If you’re looking for a great plant-based source of protein, chia seeds are a complete protein and contain all nine essential amino acids that cannot be made by the body. You need these amino acids for energy production and immune function within your body. Other examples of complete proteins are animal-based foods like dairy, eggs, fish, meat, and poultry while plant-based options include buckwheat, edamame, and quinoa. With 5 grams of protein per serving, chia seeds can boost the protein count in almost any recipe.
2. Good source of fiber
For ruffage that’s beyond a bucket of greens, turn to chia seeds. They’re a good source of fiber which may help lower cholesterol levels, improve digestive health, and maintain blood glucose levels, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. When combined with water, chia seeds can help you feel full longer and reduce constipation, adds Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “The high fiber content is also beneficial to gut health by fueling our healthy gut microbes.”
3. Antioxidants and polyphenols
Another surprising health benefit of chia seeds? They are an excellent source of antioxidants and polyphenols such as caffeic acid, myricetin, quercetin, rosmarinic acid, and others. Antioxidants are substances that may protect your cells against free radicals, which may play a role in cancer, heart disease, and other diseases, while polyphenols are beneficial plant compounds with antioxidant properties that may help keep you healthy and protect against various diseases.
4. Omega-3 fatty acids
Chia seeds are packed with omega-3 fatty acids that have anti-inflammatory properties which may help lower blood pressure and triglyceride levels, and reduce the risk for a heart attack or stroke, says Gans. Omega-3 fatty acids may also help control eczema, lupus, and rheumatoid arthritis. They may even play protective roles against cancer and other conditions.
5. Heart healthy fats
Not only do chia seeds have omega-3 fatty acids, but they also contain heart-healthy fats. The Mayo Clinic wrote that one serving of chia seeds contains 9 grams of fat, of which 8 grams are heart-healthy fats.
6. Minerals
Chia seeds also have minerals including calcium, iron, magnesium, and zinc. Calcium and magnesium help maintain healthy bones while zinc is essential for cell division and growth. It is also an essential element needed to support the body’s immune system. Instead of supplements and vitamins, reach for a sprinkle or two of chia seeds at your next meal.
7. Low in calories
Varying texture in foods is one way to make them more satisfying. Chia seeds can add a low-calorie crunch to any meal or snack. In fact, just one ounce (28 grams or two tablespoons) of chia seeds contains only 138 calories. So, because they’re also a great source of fiber, adding chia seeds to your low-calorie snack or meal may help you feel full for longer while still following a low-calorie diet.
8. May lower cholesterol and reduce blood sugar levels
Per Harvard Health, the fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gel-like texture of soaked chia seeds. These fibers may help to lower LDL cholesterol (bad cholesterol) and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness. One 2013 study found that eating bread containing chia seeds helped lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds.
9. May support bone health
Chia seeds contain calcium and phosphorus as well as magnesium. All three of these minerals have been known to help support optimal bone health. Many observational studies even suggest that getting enough of these nutrients is important for maintaining good bone mineral density, which is an indicator of bone strength.
10. May protect against colorectal cancer
Chia seed components may play a key protective role in chronic diseases like cardiovascular disease, diabetes, and certain types of cancer, says Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook. As you already read, chia seeds are an excellent source of fiber, which can promote intestinal health. The Mayo Clinic notes that eating a diet rich in fiber also is shown to protect against colorectal cancer