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Chia seeds: Nutrient facts and health benefits

chia seeds

What are Chia Seeds?

Chia seeds, scientifically known as Salvia Hispanica, a small nutrient dense seed derived from a flowering plant in the mint family. In addition, originating from central and South America, these seeds have gained popularity worldwide due to their impressive nutritional profile and various health benefits. Personally, I embrace the child life consistency by mixing them with liquid and making chia pudding. All seeds play crucial role for bone health, heart health and overall wellness. If you want to know more about heart health, then read this article,

Nutrient facts Of Chia Seeds:

Nutritional composition:

They are rich in essential nutrients, including fiber protein, healthy fats, vitamins, and minerals. For example, A standard serving (around 28 gms) contains approximately 58 calories, 4 grams proteins, 4 grams fats (mostly Omega 3 fatty acids), 12 grams carbohydrates, 10 grams dietary fiber, one 77 milligram calcium, 1.6 milligram iron, 95 milligram magnesium and 177 milligram phosphorus.

chia seeds

Omega-3-fatty acids:

They are one of the richest plant sources of Alfa-linolenic acid (ALA), a type of Omega 3 fatty acid. Moreover, these fatty acids are vital for brain health, reducing inflammation, supporting heart health, reducing Bad cholesterol (LDL) and Triglycerides, and protect your heart from heart stroke.


They are a complete protein source, providing all essential amino acids necessary for the body’s function. Furthermore, This makes them an excellent option for vegetarians and vegans.


They are an excellent source of soluble and insoluble fiber, aiding in digestion, promoting a feeling of fullness helps to gas, acidity, bloating and indigestion, and in addition it supports a healthy gut.

Health benefits of Chia seeds:

Digestive health:

The high fiber content in chia seeds promote digestive regularity, prevent Constipation, reduce gas, acidity, bloating and indigestion, similarly supports a healthy gastrointestinal tract.

Heart health:

Omega 3 fatty acids in chia seeds contribute to reducing cholesterol levels, triglycerides, blood pressure and inflammation, thus lowering the risk of heart disease. Antioxidants in chia seeds not only protect our heart, but they neutralize reactive molecules known as free radicals. Free radical damage contributes to ageing and disease like cancer. The specific antioxidants in chia seed includes chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol. These may all have protective effects on your heart and liver, as well as anti-cancer properties. Some studies have shown that chia seeds can lower certain heart disease risk factors, including high triglycerides and oxidative stress levels. According to one study, chia seed supplements significantly reduced blood pressure in people with hypertension or high blood pressure, which is a strong risk for heart disease.

Weight management:

The fiber and protein content in chia seeds help in reducing appetite and promoting a feeling of fullness and reduce hunger and appetite, aiding in weight loss and management. According to one study, chia seeds mixed with yoghurt for breakfast, increased feelings of fullness and reduced food intake in the short term, compared with eating chia free yoghurt.

Blood sugar control:

Chia seeds contain protein and fiber, may assist in stabilizing blood sugar levels by slowing down the digestion and additionally absorption of carbohydrates. Protein and fiber containing chia seed supplements may reduce blood sugar spikes and improve insurance sensitivity.

Bone health:

Chia seeds are a great source of calcium, magnesium, and phosphorus essential for bone health, preventing osteoporosis and maintaining bone strength. Many studies suggest getting enough of these nutrients is important for maintaining good bone mineral density. In addition, ALA in chia seeds may play a role in bone health. According to one study, consuming this nutrient could also be associated with increased bone mineral density. Therefore, it is possible that regularly eating chia seeds could help keep your bones strong.

Energy boost:

Chia seeds can enhance endurance and energy levels due to their balance of protein, carbohydrates, and healthy fats.

Anti-inflammatory properties:

The Omega 3 fatty acids and antioxidants in chia seeds help in reducing inflammation, which is associated with various chronic disease.


Incorporating these seeds into a balanced diet can provide numerous health benefits. However, it is important to consume them in moderation and as a part of well-rounded diet. Always consult a doctor or professional dietitian or registered nutritionist before making significant dietary changes. If you want to know more about heart health and all types of seeds, then follow my Instagram page.

Dr.Hetal Patel


One Reply to “Chia seeds: Nutrient facts and health benefits”

Pumpkin seeds: Energy booster, lower blood sugar and pressure - Sparkling Life style 22 Jun, 2024

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