Chia Seed Health Benefits And Nutritional Values


Chia Seed health benefits and nutritional values includes protecting the body from free radicals, providing the body with high fiber and low carbs, supporting weight loss, supporting healthy bone health and providing natural detoxification. Chia seed enhances natural skin and beauty.

Other chia seed health benefits and nutritional values includes reducing body cholesterol level, fight several diseases, powerful enough to prevent diabetes and supporting dental health.

What Are Chia Seed?

Chia seed (Salvia hispanica) is a flowering plant in the genus Salvia L and family Lamiaceae. Other names of Salvia hispanica include Chia, Mexican Chia and Salba. It is an annual plant which prefers well-drained soils. It bears hermaphrodite flowers in the middle of the summer. The seeds of Chia plant are Black, brown or white. Chan and Golden chia are the two varieties of Chia seeds.

Chia seeds come in variegated colors depending upon cultivar type and may vary in from black, brown to off-white. Its seeds measure about 1 mm in diameter and resemble like miniature pinto beans. Its smooth outer cover is made up of hygroscopic mucilage coat which absorbs water and swells up several times the original size.

As it stands today many nutrition experts believe chia (Salvia hispanica. L) top the list of functional foods because of its wholesome nutritional properties. In fact, nutrition planners are looking up at chia as a single wholesome source of phytonutrients such as omega-3 fatty acids (α -Linolenic acid), antioxidants, minerals, vitamins and dietary fiber composed in right proportions.

Vitamins In Chia Seed.

Chia seeds are a very good dietary source of vitamin B1 (thiamin) and vitamin B3 (niacin). Both thiamin and niacin are involved in biochemical processes that enable the body to metabolize carbohydrates, fats and amino acids (protein). In addition, thiamin and niacin, along with other B vitamins, play an important role in maintaining a healthy nervous system and healthy hair.

Minerals In Chia Seed.

Chia seeds are an excellent source of minerals. They are a particularly good source of the calcium-magnesium combo, which is needed for strong bones and a healthy nervous system. Two tablespoons of chia seeds will provide you with 13% of the daily value for calcium and 18% of the daily nutritional value for magnesium. Other minerals that are abundant in chia seeds include copper, iron, manganese, phosphorus and zinc.

Omega-3 And Omega-6 In Chia Seed.

Chia seeds are at the top of the list of plant-based dietary sources of omega-3 fats, the health promoting essential fatty acids that are touted for their heart health protecting and inflammation fighting properties. Whole chia seeds contain about 18 grams of omega-3 fats per 100 grams, and chia oil contains even more: 55 grams per 100 milliliters (or 1.94 oz per 0.4 US cup). Most of the remaining fatty acids, both in whole chia seeds and in chia oil, are omega-6 fats.

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Chia Seed Health Benefits.

Chia seed health benefits and nutritional values automatically sets these seeds on a high pedestral of healthy profile. below are details of the benefits and nutritional facts of chia seeds.

Digestive Health:

The high dietary fiber content in chia seeds is good for regulating bowel movements and it also helps to keep up your overall gastrointestinal health. Also after consumption, these seeds create a gel-like substance in the stomach which acts as a prebiotic and supports the growth of healthy bacteria in the gut. Chia seeds make you feel full for longer, thereby reducing your urge to overeat

Chia Seed For Bones:

Phosphorus has a vital role in maintaining the teeth and bone health. It assists calcium for forming strong bones. It enhances the gum health and the enamel of tooth.  It alleviate the ailments such a loss of mineral density and bone loss which is also called osteoporosis. It promotes the overall health and the functions.  The adequate intake of phosphorus is associated with healthy heart and cardiovascular diseases.

Aid in Pregnancy:

Considered an ideal food for pregnant women, chia seeds can aid in the baby’s brain development, replenish all the lost nutrients, and increase the energy levels. Fish being a great source of omega 3, sometimes can threaten the unborn baby’s health with high mercury levels. So chia seeds are a safe option for all the mothers-to-be! Also, these seeds keep the blood sugar levels under control and help prevent conditions like high birth weight in the baby, C-section delivery, and preeclampsia.

Provides Natural Beauty:

All these cosmetics and creams leave a toll on your skin. Use chia seeds to make your skin healthy, glowing and wrinkle-free. They have important minerals like zinc, which promotes healthy hair, strong & shiny nails, and beautiful radiant skin.

Chia Seed Is High in Antioxidants:

Scientist discovered that chia seeds contain plenty of antioxidants that help in the protection of sensitive fats to become stale or sour. The antioxidants in chia seed protect your body from free radical cell damages, which are a biggest contributing factor to aging and several other diseases such as cancer.

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Chia seeds have 14% of proteins in their nutritional profile, which is far higher than most of the plants. We all are aware of the benefits of protein, a great source of losing weight and controlling your appetite. If you are on diet and having those infamous night-time-snack cravings, eat chia seeds and don’t worry about gaining weight. They are also a good source of amino acids and when combined with proteins, they can speed up the process of formation of healthy cell.

Dental Health:

Having a handful of chia seeds daily is recommended to eliminate dental issues. Chia seeds, being rich in calcium, phosphorus, and zinc, are amazing for the teeth. They keep the teeth healthy, eliminate bad breath, and help in overall oral care.

Improve Athletes Performance:

Chia seeds drink can prove to be a great energy drink that boosts energy without contributing to any unhealthy sugar levels. Athletes around the world agree with these claims as they use chia seeds to get a quick health boost to their energy levels. Apparently, you can also see a boost in your metabolism by consuming these ‘superfoods’ or more appropriately ‘superseeds’.

Weight Control:

The nutrients in chia seeds can play a significant role in keeping a person’s weight under control in the long run. Also, the fact that these seeds control the appetite, makes it easier for overweight people to stick to their goals and the lean ones to maintain their shape.

Level of sugar:

Manganese helps to control the level of blood sugar in the blood of humans. It also prevents the chances of diabetes. It controls the sugar level in the blood, normalize secretion and synthesis of insulin as well as the uncertain drops of sugar.

Treat arthritis:

Copper is associated with anti-inflammatory properties that helps to reduce the arthritis symptoms. The arthritis patients use the copper bracelets with a belief that it will help in curing this ailments. Copper is stored in the water overnight and should consume in the morning after waking up. It raise the metabolism for the proper functions.


Iron provides the shade of dark red to the blood and assists to transport oxygen to the body cells. The body requires extra hemoglobin because the blood is lost due to internal and external injuries. Mostly women lose blood during menstruation due to which they are at high chances of suffering from anemia.

 High in Fiber Lower in Carbs:

Chia seeds are perfect for those of you who are on low carbohydrates. They only have 1 gram per ounce of carb in their nutritional profile. High in fiber, they help in fighting harmful stomach bacteria, which cause indigestion and constipation. The fiber in these seeds can absorb water up to 15-20 times than their weight and due to this they expand and become gel-like substances. With more than 40% of the fiber in them, they are the best source of fiber diet.

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Chia Seed Nutritional Values.

chia seeds contain 6% water, 42% carbohydrates, 16% protein, and 31% fat (table). In a 100-gram amount, chia seeds are a rich source (20% or more of the Daily Nutritional Values, DNV) of the B vitamins, thiamin and niacin (54% and 59% DNV, respectively), and a moderate source of riboflavin (14% DNV) and folate (12% DV). Several dietary minerals are in rich content, including calcium, iron, magnesium, manganese, phosphorus, and zinc (all more than 20% DNV; table).

The fatty acids of chia seed oil are highly unsaturated, with linoleic acid (17-26% of total fat) and linolenic acid (50-57%) as the major fats.

Chia is rich in omega-3 fatty acids, as the seeds yield 25–30% extractable oil, including α-linolenic acid. The composition of the fat of the oil may be 55% ω-3, 18% ω-6, 6% ω-9, and 10% saturated fat.

See the table below for an in depth analysis of the nutritional values of Chia seeds nutrition profile (Salvia hispanica).

Whole, dried, values per 100 g.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 486 Kcal 24%
Carbohydrates 42.12 g 32%
Protein 16.54 g 30%
Total Fat 30.74 g 102%
Cholesterol 0 mg 0%
Dietary Fiber 34.4 g 91%
Folates 49 μg 12%
Niacin 8.83 mg 55%
Riboflavin 0.17 mg 13%
Thiamin 0.62 mg 52%
Vitamin A 54 IU 2%
Vitamin C 1.6 2%
Vitamin E 0.5 mg 3%
Sodium 16 mg 1%
Potassium 407 mg 9%
Calcium 631 mg 63%
Copper 0.924 mg 102%
Iron 7.72 mg 97%
Magnesium 335 mg 83.5%
Manganese 2.723 mg 118%
Phosphorus 860 mg 223%
Selenium 55.2 μg 1%
Zinc 4.58 mg 42%


The nutritional value of chia seeds, the dried seeds of the Salvia hispanica plant, is far superior to most other seeds and nuts. The many health-benefits these tiny mottled seeds contain does stand it out as a powerful healthy seed.

It’s true that herbs and fruits do have 100% chance of turning your health situations arround we urge you to consult your health officer before you embark on any medical application.

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