Chia seeds: nutritional benefits and weight loss

Contributed by: Anjali Sharma


Chia seeds, despite their small size, are packed with vitamins, minerals, omega-3 fatty acids, calcium and antioxidants. They can be a healthy supplement to a balanced diet and have a mild, nutty flavor.

According to some studies, this seed can help increase the ratio of ‘good’ cholesterol to ‘bad’ cholesterol in the blood.

Here we elaborate on the significance and benefits of chia seeds and the nutritional value they bring to the table.

What are chia seeds?

Chia seeds, also known as salvia hispanica, are well known for several health benefits as they contain important minerals and nutrients.

This whole grain’s ability to support weight loss, bone health, and cardiovascular health has scientists identifying it as a superfood.

Nutritional value of chia seeds

Chia seeds are rich in nutrients such as:

  • calcium
  • Manganese
  • magnesium
  • Selenium
  • copper
  • iron
  • Phosphorus

Chia seeds nutrition per serving

Chia seeds pack a punch when it comes to healthy nutrition and are a superfood in and of themselves. Many fitness experts recommend consuming chia seeds because they contain a host of nutrients that help build a healthy body.

28.35 grams of chia seeds contain:

  • Calories: 138
  • Protein: 4.7 grams
  • Fat: 8.7 grams
  • Carbohydrates: 12 g
  • Fiber: 9.8 grams

Top 7 Chia Seed Benefits

  • Helps in weight loss
  • Rich in antioxidants
  • Improves dental health
  • Improves bone health
  • Improves cardiovascular health
  • Prevents spikes in sugar levels
  • Packed with omega-3 fatty acids

Helps in weight loss

Eating foods rich in protein and fiber will help you lose weight. The fiber in chia seeds helps you feel full because it swells up after your body absorbs a lot of water. They can absorb up to 12 times their weight in water.

This is one of the most important benefits of chia seeds.

Additionally, these seeds are high in protein, another nutrient that suppresses appetite. To lose weight more easily, along with leading a healthy lifestyle, include these seeds in your diet more often.

Rich in antioxidants

According to research, antioxidants prevent your body from producing free radicals. Free radicals can damage your cells, making them harmful.

As a result, they are more likely to develop diseases like cancer later in life. They are also responsible for aging and cognitive decline.

Their antioxidant content can protect your cells from these threats. Remember that antioxidants from natural sources are better than getting them from pills.

Improves dental health

Your teeth benefit greatly from nutrients including zinc, phosphorus, calcium and vitamin A.

Chia seeds are excellent for dental health because they contain calcium, which helps strengthen your teeth. Additionally, zinc reduces tartar by stopping plaque formation.

Additionally, due to its antibacterial properties, microorganisms that cause foul breath cannot survive. Your teeth are strong and healthy with phosphorus and vitamin A.

Improves bone health

Chia seeds can provide about 18 percent of your daily calcium needs in a single serving. Because of its role in maintaining bone mass and strength, this mineral is crucial for bone health.

It also contains boron, which improves the condition of your bones. It is responsible for the metabolism of phosphorus, magnesium, calcium and manganese, all of which contribute to the development of healthy bones.

Improves cardiovascular health

Recent research suggests that dietary fiber may help regulate inflammation and the immune system. Therefore, increasing consumption of chia seeds can reduce the risk of diseases including diabetes, obesity, cardiovascular disease and cancer associated with inflammation.

Blood pressure and cholesterol levels have been shown to decrease with increased fiber consumption.

A modest 10-gram increase in daily fiber intake lowers both LDL or ‘bad cholesterol’ and total body cholesterol levels. As a result, eating chia seeds can help lower cholesterol levels.

Prevents spikes in sugar levels

Eating enough chia seeds in your daily diet can prevent spikes in blood sugar levels.

They’re a great source of fiber, so your body doesn’t have to spike blood sugar to process them.

As a result, your pancreas doesn’t have to produce as much insulin. Eating foods high in fiber will stabilize your blood sugar levels.

A National Institute of Medicine research showed what happens when you eat foods with 14 grams of fiber for every 1,000 calories.

risk of Type 2 diabetes was found to be significantly reduced. Another study showed beneficial benefits of this tiny seed on people with diabetes.

Patients who consumed chia seeds showed signs of improvement in health indices including vWF, hs-CRP and blood pressure, the researchers found.

Can Chia Seeds Really Help You Lose Weight?

Chia seeds are said to help reduce appetite and help with weight loss in many online claims. It is believed that they keep you fuller because they are filling and high in fiber. Thus, they can help prevent overeating.

Chia seeds provide about 10 grams of fiber in two teaspoons. This is about 40% of the daily recommended consumption. Diet rich in fiber is associated with weight loss. According to research, consuming 30 grams of fiber per day can help with weight loss with a sophisticated diet plan.

If you want to lose weight, you must not miss chia seeds. Many health experts also recommend consuming enough chia seeds in their diet to achieve weight loss goals.

Last thought

Chia seeds offer a host of amazing benefits, from promoting weight loss to bone and cardiovascular health. Consider incorporating these tiny seeds into your favorite dishes or serving them with desserts. To benefit from the various benefits of chia seeds, simply include them in your diet.

This article addresses the benefits of chia seeds as well as their health benefits and nutritional value.

In addition, you should have preventive health checkups. These health tests give a complete report on your health, allowing you to take necessary precautions to improve your health and ward off many illnesses.

Book a full body wellness exam today!

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