All of these nutrients have been linked to improved bone mineral density.Ĭonsuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds. SummaryĬhia seeds are high in calcium, magnesium, phosphorus, and ALA. Ultimately, more human research is needed. However, besides animal studies, a limited number of studies have explored this topic, specifically. The authors concluded that ALA may have contributed to this benefit ( 24). One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group. Therefore, it’s possible that regularly eating chia seeds could help keep your bones strong. Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density ( 23). In addition, ALA in chia seeds may play a role in bone health. Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength ( 21, 22).

However, more human research is needed.Ĭhia seeds are high in several nutrients that are important for bone health, including: SummaryĬhia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain. Overall, chia seeds may benefit heart health, but more research is needed. Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels ( 17, 18).Ī few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease ( 19, 20). Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results. In turn, this can reduce your risk of heart disease ( 15).Ĭonsuming ALA, the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk ( 16).

Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease. However, studies on chia seeds and weight loss have provided mixed results. SummaryĬhia seeds are high in protein and fiber, both of which have been shown to aid weight loss. Though adding chia seeds to your diet is unlikely to cause weight loss on its own, it may be a useful addition to a balanced, nutritious diet if you’re trying to lose weight. In contrast, a 6-month study involving 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo ( 14). In an older study from 2009 involving 90 people with overweight, consuming 50 g of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers ( 13). One study in 24 participants found that eating 0.33 oz (7 g) or 0.5 oz (14 g) of chia seeds mixed with yogurt for breakfast increased feelings of fullness and reduced food intake in the short term compared with eating chia-free yogurt ( 12).Įven so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results. That means they’re a whopping 35% fiber by weight ( 3, 9, 10).Īlthough research on this topic is mixed, some studies suggest that eating fiber may play a role in preventing overweight and obesity ( 11).Īdditionally, the protein in chia seeds could help reduce appetite and food intake. One oz (28 g) of chia seeds has close to 10 g of dietary fiber.

The fiber and protein in chia seeds may benefit those trying to lose weight. They’re packed with fiber, protein, omega-3 fatty acids, and various micronutrients. Summaryĭespite their tiny size, chia seeds are highly nutritious. This nutritional profile is particularly impressive, considering that it’s for just a single serving of about two tablespoons. In fact, just 1 ounce (oz), which is 28 grams (g) or 2 tablespoons (tbsp) of chia seeds, contains ( 3): Today, people all over the world enjoy chia seeds ( 2).Īncient civilizations viewed chia seeds as highly nutritious - a belief that’s backed by modern science. Historically, Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. They’re believed to be native to Central America ( 1). Chia seeds are tiny black or white seeds from the plant Salvia hispanica L.

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