Chia Seeds | Chia Seeds Health Benefits and Nutrition

Chia Seeds

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant that is native to central and southern Mexico and is a member of the mint family (Lamiaceae), or of Salvia columbariae, a closely related species that grows in the southwest of both the United States and Mexico. Chia-based dishes and beverages have a characteristic gel feel because the hygroscopic seeds acquire a mucilaginous coating after being soaked, which can absorb up to 12 times their weight in liquid.

The crop was widely farmed by the Aztecs before to the arrival of the Spanish, and Mesoamerican societies relied on it as a staple diet. Chia seeds are grown commercially throughout Central and South America and on a small scale in their ancestral homelands of central Mexico and Guatemala.

Chia Seeds Other Names

Chia seeds in Hindi: Chia seeds are known as Sabja in Hindi.

Chia seeds in Telugu: Chia seeds are known as Sabja Ginjalu in Telgu.

Chia seeds in Marathi: In Marathi, chia seeds are known as Ciya Biyane.

Chia seeds in Kannada: Chia seeds are known as Ciya bijagalu in Kannada.

Chia seeds in Gujarati: In Gujarati, chia seeds are known as "chia seed."

Chia Seeds Nutrition

Chia seeds, when dried, are made up of 16% protein, 42% carbs (including a lot of dietary fibre), 6% water, and 31% fat (table). Chia seeds are a rich source (20% or more of the Daily Value, DV) of the B vitamins, thiamin and niacin (54% and 59% DV, respectively), as well as a moderate source of riboflavin (14% DV) and folate (12% DV) in a 100 gramme (3.5 oz) reference quantity. Numerous dietary elements, including calcium, iron, magnesium, manganese, phosphorus, and zinc (all more than 20% DV), are abundant in the seeds.

Chia Seeds Nutrition Facts

Nutritional value per 100 g


486 kcal


42.1 g

Dietary fiber

34.4 g


16.5 g

Vitamins Quantity %DV†

Vitamin A


Thiamine (B1)


Riboflavin (B2)


Niacin (B3


Foliate (B9)


Vitamin C


Vitamin E


Minerals Quantity %DV†













Chia seeds include 18% of the recommended daily allowance (RDA) for calcium, 4 grammes of protein, 11 grammes of fibre, 7 grammes of unsaturated fat, and trace minerals like zinc and copper. One ounce or 28 grammes of chia seeds contains 140 calories. They are the plant with the highest concentration of omega-3 fatty acids. The nine essential amino acids that the body cannot produce are all present in chia seeds, making them a complete protein.

Linoleic acid (17–26% of the total fat in chia seed oil) and -linolenic acid (50–57%) are the two main fatty acids. Chia seed oil's fats are primarily unsaturated.

Chia Seeds used as food

Chia seeds can be used in smoothies, breakfast cereals, energy bars, granola bars, yoghurt, tortillas, and bread. The Chia Seeds can also be added as a topping to other dishes.

They can also be eaten uncooked or turned into a gelatin-like material after adding in water. In vegan and allergen-free baking, the gel made from powdered seeds is frequently utilised in place of eggs to provide additional nutrients.

Whole chia seeds don't need to be ground, potentially enhancing nutritional bioavailability, because the chia seed covering is thin and readily absorbed, unlike flax seeds.

Chia Seeds Health Benefits

The nutrients in chia seeds, when included in a balanced, plant-rich diet, may delay the onset of a number of chronic diseases. Researchers are particularly interested in the alpha-linolenic (ALA) fatty acids that are present in large quantities in chia seeds. These omega-3 fatty acids make up 60% of the oil in chia seeds. However, the evidence that is currently available favours an omega-3-rich diet over one that only includes chia seeds.

In both animal and human research, omega-3 fatty acids have improved cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation). Mucilage, the component that gives moistened chia seeds their gluey texture, and soluble fibre make up the majority of the chia seeds' fibre content. These fibres could lower LDL cholesterol and slow digestion, which would help you feel fuller and prevent blood sugar increases after eating.

Reduced Free Radicals

Antioxidants included in chia seeds can help your body fight off free radicals. Free radicals cause oxidative stress and cell damage to human cell. You may be able to reduce your risk of developing a number of disorders caused by free radicals, such as heart disease, dementia, and some malignancies, by consuming foods strong in antioxidants.

Boosting Heart Health

Chia seeds contain the antioxidant quercetin, which can reduce your risk of contracting several diseases, including heart disease. The seeds include a lot of fibre, which can lessen your risk of heart disease and high blood pressure.

Controls Blood Sugar Levels

Fiber levels in chia seeds are high. According to research, eating a diet high in fibre may help to reduce insulin resistance and improve blood sugar levels, which reduces your risk of developing metabolic syndrome and type 2 diabetes. Furthermore, research has demonstrated that chia seed bread lowers blood sugar responses than traditional bread, lowering the risk of high blood sugar.

Reduced Inflammation

Chronic inflammation has the potential to make cancer and heart disease worse. The anti-inflammatory caffeic acid found in chia seeds can help the body fight inflammation. Regular use of chia seeds may also aid in lowering inflammatory indicators, which frequently point to the presence of an inflammatory condition.

Weight Control

Chia seeds provide 39% of the daily recommended intake of fibre in a 1-ounce serving. When you eat the seeds, the soluble fibre in them absorbs water, expanding in your stomach and making you feel more satisfied. Chia seeds can help you keep a healthy weight since they increase your feeling of fullness even when you eat less.

Stronger bones

Chia seeds include the minerals magnesium and phosphorus, both of which are crucial for keeping strong bones. Additionally, one ounce of the seeds has 18% of the daily recommended calcium intake, which is necessary for strong bones, muscles, and nerves. Chia seeds contain more calcium than any other dairy products.


Alpha linolenic acid, or ALA, found in chia seeds is a source of omega-3 fatty acids comparable to that found in powdered flaxseed. They could support weight loss. Chia seeds are a great source of fibre, which helps to maintain digestive health, lower cholesterol levels, and improve heart health.

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