Studies in humans and animals have shown that chia seeds may raise blood levels of ALA up to 138% and EPA up to 39% ( 21, 44, 45, 46, 47). However, ALA needs to be converted into the active forms, such as EPA, before your body can use it. Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 ALA. Their main health benefits are listed below. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.Ĭhia seeds have become increasingly popular in recent years because of their high nutritional value and alleged health benefits. SUMMARYĬhia seeds are an excellent source of many essential minerals but a poor source of vitamins. The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds. The most abundant mineral in your body, calcium is essential for bones, muscles, and nerves ( 33). Often lacking in the Western diet, magnesium plays important roles in many bodily processes ( 32). It may be poorly absorbed from chia seeds due to their phytic acid content. As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen throughout your body. An important antioxidant, selenium is involved in many processes in your body ( 31). A mineral often lacking in the modern diet, copper is important for heart health ( 30). Usually found in protein-rich foods, phosphorus contributes to bone health and tissue maintenance ( 29). Whole grains and seeds are rich in manganese, which is essential for metabolism, growth, and development ( 28). They’re also loaded with quality protein.Ĭhia seeds provide high amounts of many minerals but are a poor source of vitamins. SUMMARYĬhia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits. However, they are not recommended as the sole protein source for children ( 26, 27). Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein. High protein intake is associated with increased fullness after meals and reduced food intake ( 24, 25). ProteinĬhia seeds contain 19% protein - a similar amount to other seeds but more than most cereals and grains ( 1, 10, 22, 23). The ALA found in chia needs to be converted into the active forms (EPA and DHA) before your body can use it, and this process is often inefficient ( 17, 18, 19, 20, 21). However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil (EPA and DHA). Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body ( 14).īecause they’re a great source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3 ratio.Ī low ratio is associated with a lower risk of various chronic conditions - such as heart disease, cancer, and inflammatory diseases - and a lower risk of premature death ( 15, 16). In fact, chia seeds are the best known plant-based source of omega-3 fatty acids - even better than flaxseed ( 12, 13). One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids.Ībout 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids ( 9, 10, 11). ( 7).Ĭhia fiber may also be fermented in your gut, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health ( 6, 8). More than 80% of the carb content of chia seeds is in the form of fiber.Ī single ounce (28 grams) of chia seeds boasts 11 grams of fiber, which is a significant portion of the Reference Daily Intake (RDI) for women and men - 25 and 38 grams per day, respectively ( 6).Ĭhia seeds contain both insoluble and soluble fiber. Notably, chia seeds are also free of gluten. The nutrients in 3.5 ounces (100 grams) of chia seeds are ( 5): Chia seeds contain 138 calories per ounce (28 grams).īy weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein.
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