How Chia Seeds Can Benefit Your Health

Small but mighty, chia seeds are packed with nutrients that benefit everything from your brain to your heart. A new study published in the open-access journal Prostaglandins & Other Lipid Mediators has highlighted the power of these tiny ingredients to help cardiovascular health, showing how daily consumption can positively impact key health markers.

Let’s break down the details of this recent study and explore the ins and outs of these nutrient-dense seeds to learn what they can do for you.

What are chia seeds?

Perhaps you’ve noticed chia seed pudding popping up at cafes and on brunch menus, or seen chia-infused water trending across social media. But what exactly are these small morsels?

Chia seeds are tiny, edible seeds from the plant Salvia hispanica. They’re usually either black or white, and often have mottled grey spots when you look at them up close. Despite their small size, they are loaded with macro and micronutrients. 

Chia seeds expand and develop a gel-like texture when they’ve been soaked in liquid. For this reason, it’s usually best to soak them well before you consume chia seeds, to avoid any risk of them getting expanding in your esophagus. If you do consume raw chia seeds, it’s recommended to only sprinkle a small amount on another food like a salad or smoothie bowl. Do not consume plain spoonfuls of raw chia seeds. 

What did this study find?

Researchers reviewed 14 clinical trials involving 835 participants to see how chia seeds impacted health markers and issues including diabetes, blood pressure, lipids, and obesity indicators.

“Chia seeds were most effective for improving triglycerides, LDL cholesterol, body weight, and systolic blood pressure — with the best improvements at higher doses and longer duration,” says Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna. 

The study found that both small and large doses of chia seeds helped lower triglycerides, a type of fat found in blood that can put you at greater risk of heart disease when levels are too high. For reducing LDL cholesterol — often called the “bad cholesterol” — and blood pressure, high doses of chia seeds were most effective.

What do these findings mean for you?

The results of this study suggest that adding chia seeds to your diet may help reduce the risk of heart disease by lowering contributing factors such as levels of triglycerides, LDL cholesterol, and systolic blood pressure. But even beyond this research, chia seeds are often considered a “superfood” for a variety of health benefits they can provide.

Why are chia seeds a superfood?

Chia seeds are packed with several beneficial compounds that contribute to their labeling as a superfood, an unofficial term used for nutrient-dense ingredients. Here’s a breakdown of their key nutrients:  

Omega-3 fatty acids

Chia seeds are an excellent source of omega-3 fatty acids and especially ALA (alpha-linolenic acid). These healthy fats support brain function, heart health, and can help reduce inflammation. Since many Americans don’t get enough omega-3 fatty acids, chia seeds are a great plant-based option for acquiring them. 

Fiber

According to the United States Department of Agriculture (USDA), in a single serving of chia seeds, which is one ounce or about 2.5 tablespoons of dry seeds, you’ll get 9.75 grams of fiber. Dr. Disha Narang, MD, endocrinologist and director of obesity medicine at Endeavor Health, explains that the seeds’ high fiber content reduces inflammation, supports gut health, and helps relieve constipation. 

Peruvemba adds that chia seeds are particularly rich in soluble fiber, which helps slow digestion, keep you full for longer, stabilize blood sugar, lower LDL cholesterol, and promote digestion. Soluble fiber is what gives chia seeds their gel-like texture when mixed with a liquid. 

Plant protein

A single serving of chia seeds is nearly five (4.68) grams of protein, making it a great way to supplement a little extra protein in a plant-based diet.

Minerals

These tiny ingredients are packed with important minerals. Some of the most abundant minerals in a one-ounce serving include 95 mg magnesium (which supports muscle function), 179 mg calcium (for healthy bones), 244 mg phosphorus, and 115 mg potassium.

Antioxidants

Chia seeds are rich in antioxidants like polyphenols and phytosterols, which help fight inflammation and oxidative stress.

So, should you start eating more chia seeds?

 While 2.5 tablespoons of dry chia seeds are an excellent source of fiber, a sudden increase in the amount of fiber you consume may lead to bloating, gas, or stomach discomfort, says Pervumba. Both she and Narang recommend starting slow with just one tablespoon per day and gradually increasing the amount you eat.

Narang emphasizes that chia seeds should not be relied upon as a primary treatment for high blood pressure or cholesterol. Instead, they should be used as a complementary addition to a balanced diet and medicines as prescribed by your doctor.

Who shouldn’t eat chia seeds?

Individuals with gut conditions such as Crohn’s disease, ulcerative colitis, and diverticulitis may need to temporarily limit fiber intake during flare-ups to reduce gut irritation. However, once symptoms subside, chia seeds may be reintroduced gradually, as they can help reduce inflammation and support long-term gut health. 

Regardless, people dealing with chronic gut issues should always consult their doctor to find out if and how they can add chia seeds into their diet.

How can I easily incorporate chia seeds into my everyday meals?

Chia seeds are versatile and easy to add to meals at any time of day. Here are a few simple ways to include them:

• Whip up chia pudding.
• Make energy balls or bites.
• Sprinkle on salads, grain bowls, yogurt, smoothie bowls, or cereal.
• Use as a thickener for soups or sauces.

This is the bottom line

A new study suggests that chia seeds can help lower blood pressure, cholesterol, and triglyceride levels, ultimately supporting heart health. Beyond that, we know that chia seeds are rich in fiber, omega-3s, and micronutrients, and offer a range of health benefits from improving heart health to supporting gut health. 

If you’re concerned that chia seeds might not be great for your digestive system, ask your doctor to find out. But for most people, adding a single serving of chia seeds into your daily diet can only do good things. Just be sure to start with a small portion and gradually increase your intake.