Written by Kris Gunnars, BSc
Chia seeds may be small, but they’re incredibly rich in nutrients. A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries.
The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds may promote heart health, support strong bones, and improve blood sugar management (1Trusted Source).
What’s more, chia seeds are versatile and can be used in many recipes. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.
Here are 7 health benefits of chia seeds, all supported by science.
1. Highly nutritious
Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. They’re believed to be native to Central America (1Trusted Source).
Historically, Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. Today, people all over the world enjoy chia seeds (2Trusted Source).
Ancient civilizations viewed chia seeds as highly nutritious — a belief that’s backed by modern science. In fact, just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains (3Trusted Source):
- calories: 138
- protein: 4.7 grams
- fat: 8.7 grams
- alpha-linolenic acid (ALA): 5 grams
- carbs: 11.9 grams
- fiber: 9.8 grams
- calcium: 14% of the Daily Value (DV)
- iron: 12% of the DV
- magnesium: 23% of the DV
- phosphorus: 20% of the DV
- zinc: 12% of the DV
- vitamin B1 (thiamine): 15% of the DV
- vitamin B3 (niacin): 16% of the DV
This nutritional profile is particularly impressive considering that it’s for just a single serving of about two tablespoons.
SUMMARY
Despite their tiny size, chia seeds are highly nutritious. They’re packed with fiber, protein, omega-3 fatty acids, and various micronutrients.
2. Great source of protein
Salmon is rich in high quality protein.
Like omega-3 fats, protein is an essential nutrient that you must get from your diet.
Protein plays a number of important roles in your body, including helping you heal after injury, protecting bone health, and maintaining muscle mass during weight loss and as you get older (14, 15Trusted Source, 16Trusted Source, 17Trusted Source).
Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high quality protein (18Trusted Source).
For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein (1Trusted Source, 2Trusted Source).
Click Here To Read more https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#TOC_TITLE_HDR_2