Chia seeds 101: What are they, and how can they improve your health?

In the 1980s and ‘90s, chia was all the rage — not as a dietary staple but as terra cotta figurines that could sprout into lush sculptures.

But seeds from the plant are actually packed full of important nutrients like omega-3 fatty acids and antioxidants. Chia seeds contain a sizable portion of the daily value recommended in protein and fiber, too.

Now, they’re getting attention for their nutritional value and potential health benefits. Let’s go over how including them as part of a healthy diet can help you, and how you use them in puddings, oatmeal, smoothies and more.

What are chia seeds?

A chia seed is part of the edible seed of a Salvia hispanica plant, which is in the flowering family of mint plant, according to UT MD Anderson senior clinical dietitian Trisha Rosemond.

“In ancient times, they were used in Aztec and Mayan diets in North America,” she says.

These tiny edible seeds are dark in color and nutrient dense.

Chia seeds nutrition

Chia seeds are a superfood.

A single serving is 1 ounce, or two tablespoons. That packs a punch.

“It’s considered a complete protein, which means that it has all the essential amino acids that your body can't make on its own,” Rosemond explains.

In addition to the nutrients below, she notes that chia seeds are low in fat and sodium (salt). They also are a good source of needed carbohydrates, your body’s primary energy source.

Omega-3 fatty acids

One serving of chia seeds contains nearly three times the recommended daily value of omega-3 fatty acids, which help your body fight free radicals — unstable substances that can cause damage to your body at a cellular level by causing inflammation.

“Omega-3s can help decrease inflammation,” Rosemond says. “They help with our heart health, brain function and with lowering LDL (bad) cholesterol. This is the type of cholesterol that can build up in your arteries and lead to heart disease.”

Antioxidants

Antioxidants also help to ward off free radicals, and one serving of chia seeds contains at least half of the daily recommended number of antioxidants.

Chia seeds fiber content

“Research shows that having a fiber-rich diet can protect against colorectal cancer,” Rosemond explains. One serving of chia seeds contains roughly 35% of the daily recommended value of fiber.

Fiber helps you keep your digestion regulated by slowing it down. This helps you feel full.

Chia seeds and protein

A serving of chia seeds has about 5 grams of protein — that’s more than 9% of the recommended daily value.

Health benefits of chia seeds

Because of their nutritional components, chia seeds have several known health benefits, as well as others that are still being investigated.

May help you manage your weight

“Eating them can make you feel full because of their soluble fiber content,” Rosemond explains. “When mixed with liquids in your stomach, they form a gel-like substance that increases the feeling of fullness, leading you to eat less. This, in turn, can help lower your intake of calories and support healthy weight loss.

Protein, too, helps with fullness, convincing your body to stop eating.

May lower blood pressure and help prevent heart disease

Chia seeds are known to improve heart health. This is largely due to the ability of omega-3 fatty acids to lower LDL cholesterol levels and retain healthy HDL cholesterol, which can be easily flushed from your liver.

Eating them regularly can also result in lower blood pressure, which can decrease your risk for heart disease.

May protect against chronic disease

“Chia seeds may also reduce inflammation, which can have many benefits such as decreasing your risk for chronic conditions like diabetes and heart disease,” Rosemond says.

The high number of antioxidants and omega-3s are again responsible for this.

Free radicals cause damage to our cells and increase our risk for chronic disease. Chia seeds’ anti-inflammatory properties defend against that.

May support digestive health

We need about 25 to 30 grams of fiber per day, and one serving of chia seeds has 10 grams. This can do wonders to regulate your bowel movements.

“They decrease your risk of constipation, which a lot of cancer patients get as a side effect of their medications or treatments,” Rosemond says.

Additionally, chia seeds can improve gut health because they feed healthy bacteria in your microbiome.

May lower blood sugar levels and manage diabetes

Eating too many simple carbohydrates or refined grains is known to cause spikes in blood sugar. But because the carbs in chia seeds come alongside important fiber and protein, these nutrients can slow your body from processing the carbs that cause blood sugar spikes, Rosemond explains.

May support bone health

Chia seeds also contain approximately 14% to 18% of the recommended daily value of calcium and about 25% of the daily recommended value of magnesium, both of which help your body build strong bones. Rosemond adds that they also contain manganese, which helps bones grow.

Can chia seeds improve symptoms of anxiety or depression?

The omega-3 content of chia seeds can help reduce inflammation, while magnesium may calm the central nervous system and ease anxiety. However, existing research has not shown a direct correlation between chia seeds and improved anxiety or depression symptoms.

Chia seeds risks and side effects

Chia seeds are considered safe when you stick to one serving a day, Rosemond explains.

Although allergic reactions are possible, they are rare. Additionally, eating too many may cause some digestive issues, due to their tough exterior and ability to turn gel-like in your stomach.

“Everything in moderation,” she says. “If you eat a lot, they could cause diarrhea. Chia seeds’ gel-like property could cause a blockage and result in constipation.”

Who should avoid chia seeds?

If you have kidney disease, you should limit the amount of chia seeds you eat because of their high phosphorus and potassium content. When your kidneys are damaged, they don’t effectively filter excess phosphorous and potassium from your body. High phosphorous levels in the blood can cause heart issues, while high potassium levels may weaken bones and lead to dangerous calcium deposits in blood vessels.

Additionally, you should avoid chia seeds if you are on a low-fiber diet, such as when you have recently had bowel surgery or have a diagnosis of:

• Crohn’s disease
• Ulcerative colitis
• Bowel obstruction, a blockage in your small or large intestine that prevents you passing stool
• Diverticulitis, inflammation along the walls of your intestines

Finally, if you have issues with low blood pressure or low blood sugar levels, you should avoid chia seeds because eating high amounts can interact with certain medications or make them more potent, Rosemond says.

How to eat chia seeds

Rosemond recommends taking two tablespoons of chia seeds and mixing them with a liquid, such as almond milk and a pureed banana, and letting it sit overnight to make chia pudding.

Another popular idea is to throw chia seeds into a smoothie to add fiber and protein.

You can also mix them into muffin batter or as a garnish, such as on grilled salmon. 

Because they are largely flavorless, there’s no wrong way to eat them as long as you don’t eat too many, Rosemond explains.

Frequently asked questions about eating chia seeds

Here are answers to some commonly asked questions about chia seeds.

What do chia seeds taste like?

Chia seeds have a similar consistency to flaxseed, and they’re mostly flavorless. You shouldn’t notice their taste. But you will probably notice their consistency. They will be coarse if you eat them raw. They become gel-like when mixed with liquid.

How many chia seeds should you eat a day?

Rosemond recommends sticking to one serving per day. That’s two tablespoons. Eating more than that can cause discomfort and lead to constipation.

Request an appointment at UT MD Anderson online or call 1-877-632-6789.