Chia Seeds Benefits, Nutrition, Side Effects & More

Chia seeds, although they are small in size, they are one of the healthiest food that is loaded with powerful nutrients and antioxidants. Chia is an edible seed that comes from the desert plant Salvia Hispanica. These tiny black and white seeds are consumed as an energy booster for years. Not only it is versatile, but the benefits of eating chia seeds will leave you spellbound. Continue reading to find out more describe information on Chia seeds benefits, Nutrition & Side Effects.

Chia Seeds Benefits

Benefits of Chia Seeds

Chia seeds, being a very valuable and versatile food, can be molded and eaten in any form or with any food. They are good to go with smoothies, yogurt toppings, or shakes. What matters is you must include them in your routine. And why you shouldn’t miss it, down here, we have enlisted its incredible Chia Seeds Health Benefits.


1. Low in Calories

Chia seed’s calories content will definitely give you the reason to add them to your diet. One tablespoon of chia seed contains about 69 calories. The best thing about it is that generally these small seeds are grown organically, plus they are gluten-free and non-GMO.

2. Super High in Antioxidants

Antioxidants fight against free radicals that contribute to damage cell molecules, the aging process, and deadly diseases like cancer. Getting antioxidant rich food can prove to be highly beneficial for overall health. Moreover, antioxidants in chia seeds protect sensitive fats in the seeds.

You might like: Types of Healthy Seeds to eat

3. Improves Digestion

One of the major chia seed benefits is improved digestion. Being a rich fiber source, chia seeds can aid in digestion and improve bowel-related problems like constipation and bowel inflammation. Also, 100 grams serving of these tiny black seeds contain about 40 grams of dietary fibers.

4. Chia Seeds For Weight Loss

Yes, some foods can provide you with energy and also aid in weight loss at the same time. Add chia seeds in smoothies, or mix them with nuts or dry fruits to get most of it. Chia seeds tend to suppress appetite by keeping you full for longer hours. Chia seeds are low in calories and high in good fats that further facilitate in losing weight. Also, chia seeds benefits can reduce food intake by controlling appetite.

5. Packed with Omega-3 Fatty Acids

Omega-3 acids are necessary for the nervous functioning of our body. In addition, chia seeds are the richest plant-based source of omega acid. It is found as a part of the polyunsaturated fats of these seeds.

6. Control Blood Sugar

High fasting blood sugar levels are associated with type 2 diabetes and can increase the risk of various health issues. Also, research conducted on animals indicates that chia seeds can control blood sugar and improve insulin sensitivity.

7. Reduce the Risk of Heart Diseases

Another Health benefit of Chia Seeds is that it lowers the risk of chronic health problems. Chia seeds are rich in protein, fiber, and omega-3 that protects your heart. Studies have found that the benefits of chia seeds are raising HDL (Good) cholesterol and reducing blood pressure. But one has to adopt a healthy life and diet to get desired results.

8. Eases Chronic Inflammation

Inflammation is a result of infection or injury. Although inflammation speeds up the healing process, the excess of it can lead to heart problems, or may even increase the risk of cancer. A study has found that including chia seeds nutrition in the diet can reduce inflammation by up to 40%.

9. Contain Bone Nutrients

Chia seeds are a good source of calcium protein, phosphorus, and magnesium, which are known to be essential for bone health. Moreover, people consider it a very good option for those who don’t consume dairy products as just two tablespoons serving of chia seeds offer 18% calcium of the required daily intake (RDI).

10. Good Source of Protein

Chia seeds’ protein content is about 14% by weight, which is quite high as compared to other plant products. Additionally, it also contains essential amino acids that make sure this protein is utilized by the body.

Chia Seeds Nutritional Facts

After reading about the wonderful benefits of these wonderful seeds, you might be tempted to try them. That’s great, but it’s important to know about their nutritional content. Let’s familiar ourselves with the chia seeds nutritional value.

Two tablespoons (28gm) of chia seeds approximately contain

Chia Seeds NutritionNutritional Value
Protein4.7 grams
Fiber9.8 grams
Carbs11.9 grams
Fats8.7 grams
Phosphorus 2 mg
Calcium 14% of the Daily Value (DV)
Iron12% of the DV
Magnesium23% of the DV
Phosphorus20% of the DV
Zinc12% of the DV

It will be absolutely fair to give credit for popularity to nutrition. They contain almost everything that one needs for better health.

Chia Seeds Nutrition

They also contain a decent amount of zinc, manganese, vitamins B1, B2, and B3.

They are considered to be the richest plant source of omega-3 fatty acids. Apart from this, they also contain essential amino acids that our body cannot produce. Chia seed’s nutritional value will definitely leave you in awe.

Delicious Chia Seeds Uses

Now, you’re all familiar with the nitty-gritty about chia seeds. Let’s look at some delicious, easy to incorporate chia seeds used for daily life.

For Baking – Chia seeds make a wonderful replacement for eggs in the baking process. 

For Delicious Shakes/Smoothies – Add a couple of chia seeds to your shakes & smoothies for a delicious & nutritious twist to your breakfast. 

A complement to Your Toast – Add chia seeds to your boring bread and spread combo. Breakfast got a whole lot crunchier! 

Garnishing – Garnish your dishes, salads, and curries with chia seeds. 

Delectable Drinks – Add some chia seeds to lime juice and honey drink. Your tea just got better! 
Oatmeal Mix – You can also add some chia seeds to your oatmeal mix for a healthier, crispy meal.

Chia Seeds Side Effects

chia seeds

Trigger Allergies

Though it’s a little uncommon, some people may develop an allergic reaction to chia seeds. Some potential signs to look out for chia seeds allergies are – swelling and itching of the mouth, vomiting, headaches, etc.

Choking Hazard

Dry Chia seeds can absorb the water and swell up. This property might be dangerous. Chia seeds can swell up and may get stuck in the throat. Therefore, it’s important to eat them with caution.

Tips:- Try soaking chia seeds 5 – 15 minutes before consuming to prevent this risk.

Low Blood Sugar

Chia seeds are nutritious, but they can make your blood sugar dangerously low. These seeds are rich in omega-3 fatty acids. These compounds may have blood-thinning properties, thus making blood pressure low.

Cause Diabetes

Fiber and omega 3 content in chia seeds can drastically interfere with blood sugar absorption. This can imbalance insulin production in the body. Thus, excessive consumption of chia seeds might pose a risk of developing diabetes.

Stomach Issues

The fiber in chia seeds is excellent for your health but unrestricted fiber consumption may be bad for your stomach. Excessive eating of chia seeds can cause stomach issues like bloating, stomach ache, vomiting, diarrhea.


Chia seeds are available in black and white color; however, chia seeds’ nutrition doesn’t get affected by their color. To get most of it you can add it to yogurt, smoothies, cereals, vegetables, and puddings. Also, 20 grams serving twice a day can be considered as an ideal dosage of chia seeds; however, it may vary as per age, weight, and sex. All in all, you can add chia seeds to your diet for various health benefits, including weight loss and diabetes.


Are chia seeds good for weight loss?

It is recommended to have two tablespoons of chia seeds daily in routine. Also, chia seeds are rich in fiber and contain antioxidant properties which are very helpful in weight management.

Are there any side effects of chia seeds?

There are no such specific side effects of these seeds, but they can be harmful to those who are allergic to seeds. However, excess intake can cause high blood pressure, blood sugar levels, digestive problems, etc. It is not good for pregnant women.

1 Comment
  1. Thanks for such a detailed article. I use True Elements Chia seeds as they are 100% natural and raw! Do try them once

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