Written by Kris Gunnars, BSc & Lizzie Streit, MS, RDN, LD — Medically reviewed by Jared Meacham, Ph.D., RD, PMP, MBA, CSCS — Updated on April 12, 2022
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Chia seeds may be small, but they’re incredibly rich in nutrients. A staple in the ancient Aztec và Maya diets, these seeds have been touted for their health benefits for centuries.

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The antioxidants, minerals, fiber, & omega-3 fatty acids in phân chia seeds may promote heart health, tư vấn strong bones, and improve blood sugar management (1).

What’s more, phân 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 phân tách pudding.

Here are 7 health benefits of chia seeds, all supported by science.


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1. Highly nutritious
Chia seeds are tiny đen or white seeds from the plant Salvia hispanica L. They’re believed to lớn be native to lớn Central America (1).

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 phân chia seeds (2).

Ancient civilizations viewed phân tách seeds as highly nutritious — a belief that’s backed by modern science. In fact, just 1 ounce (28 grams or 2 tablespoons) of phân chia seeds contains (3):

calories: 138protein: 4.7 gramsfat: 8.7 grams alpha-linolenic acid (ALA): 5 gramscarbs: 11.9 gramsfiber: 9.8 gramscalcium: 14% of the Daily Value (DV)iron: 12% of the DVmagnesium: 23% of the DVphosphorus: 20% of the DVzinc: 12% of the DVvitamin B1 (thiamine): 15% of the DVvitamin 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, phân chia seeds are highly nutritious. They’re packed with fiber, protein, omega-3 fatty acids, and various micronutrients.


Chia seeds are also an excellent source of antioxidants (1, 4).

Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as không tính tiền radicals, which can damage cell compounds if they build up in your body (1).

For example, không tính phí radical damage contributes to aging and diseases like cancer (5, 6).

The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, & kaempferol. These may all have protective effects on your heart & liver, as well as anticancer properties (1).

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For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects (7, 8).

Summary

Chia seeds are high in antioxidants. These compounds help protect the seed’s delicate fats while also offering health benefits to humans.


The fiber and protein in phân tách seeds may benefit those trying to thua weight.

One ounce (28 grams) of phân tách seeds has close lớn 10 grams of dietary fiber. That means they’re a whopping 35% fiber by weight (3, 9, 10).

Although research on this topic is mixed, some studies suggest that eating fiber may play a role in preventing overweight & obesity (11).

Additionally, the protein in phân tách seeds could help reduce appetite & food intake.

One study in 24 participants found that eating 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of phân 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).

Even so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results.

In an older study from 2009 involving 90 people with overweight, consuming 50 grams of phân chia seed supplements per day for 12 weeks did not affect toàn thân weight or health markers like blood pressure and inflammation markers (13).

In contrast, a 6-month study involving 77 people with overweight or obesity & type 2 diabetes eating a reduced-calorie diet found that those who took phân tách seeds daily experienced significantly greater weight loss than those who received a placebo (14).

Though adding phân tách seeds to your diet is unlikely to lớn cause weight loss on its own, it may be a useful addition to a balanced, nutritious diet if you’re trying to thua trận weight.

Summary

Chia seeds are high in protein & fiber, both of which have been shown to aid weight loss. However, studies on chia seeds and weight loss have provided mixed results.