But back then, chia seeds weren’t staples in breakfast bowls and smoothies. Some people mixed them with flour to make tortillas, while others combined them with water and cooked them to make a porridge or soup. The seeds even had medicinal uses, and were used to treat a range of ailments, from fever to inflammation, the USDA notes. (1) Over time, this ancient seed grew in popularity — though not first as a popular superfood. Indeed, as the New York Times reports, chia seeds first resurfaced in our homes as a novelty item — in the form of Chia Pets, which were widely popular a few decades ago. (2) Since then, chia has experienced another little renaissance, and now finds its way into our puddings, smoothies, breads, and much more.
2 grams (g) protein5 g fat (1 g saturated, 7 g polyunsaturated, 1 g monounsaturated, and 0 g trans)6 g carbs5 g fiber
Chia seeds also contain a number of vitamins and minerals. One tbsp offers: (4)
2 milligrams (mg) phosphorus (about 11 percent of an adult’s recommended daily value, or DV)7 mg calcium (8 percent of DV)8 mg potassium (1 percent of DV)2 mg phosphorus (11 percent of DV)5 IU vitamin A2 mg vitamin C (1 percent of DV)1 mg vitamin E (1 percent of DV)
As reported by the Academy of Nutrition and Dietetics, chia seeds come from Salvia hispanica, a desert plant that is part of the mint family. (5) It turns out, many things. A review in the Journal of Food Science and Technology notes that chia seeds are a fantastic source of omega-3 fatty acids, as well as a source of a number of different antioxidants, such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which may have heart-healthy, antiaging, and anticarcinogenic benefits. (6) The fiber in chia seeds can aid the digestive system — and the review further noted that previous studies have found chia seeds can benefit people managing various diseases and health issues, including type 2 diabetes, high blood pressure (hypertension), and depression. (6) Other studies back up the power of fiber. One study published in the American Journal of Medicine found evidence of an association between high fiber intake in a diet and low risk of heart disease. (7) Importantly, chia seeds have high amounts of linoleic and alpha-linolenic (ALA) fatty acids, as the Harvard T.H. Chan School of Public Health notes. (8) These acids can be used to create other omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which the body can more readily use. (9) For example, a study in Nutrition Research looked at how well chia seeds helped promote weight loss in overweight adults. (10) To their surprise, researchers found that consumption of 50 g of chia seeds (about ¼ cup) daily did not have any significant effect on body mass or on risk factors for certain diseases, such as inflammation and high blood pressure. (10) Chia seeds are healthy for a variety of reasons, and contain fiber, protein, calcium, phosphorus, and omega-3s. (8) Some animal studies even show that they increase the feeling of fullness and help with weight loss, but so far, literature reviews and studies on humans haven’t backed up these claims. (8) That said, another potential health risk of eating chia seeds in excess is digestive issues due to their fiber content. If your body isn’t used to regular fiber intake, be sure to increase the amount you eat gradually and drink plenty of water. Also, while there are studies suggesting that chia seeds have some important health benefits, the Academy of Nutrition and Dietetics notes that a lot of the information available comes from animal studies or from studies with a small pool of participants. (5) The Harvard School of Public Health similarly notes that many reviews and studies have not found evidence that chia seeds have a significant impact on inflammation, body weight, blood sugar, blood pressure, and lipid levels. (8) Most likely, these sources say, the benefits of chia seeds come from their incorporation into a rich diet full of healthy plant-based foods, not from just consuming chia seeds alone. (8) You do want to be careful about how you consume chia seeds. One case study presented to the American College of Gastroenterology in 2014 described how a patient who first consumed dry chia seeds and then a glass of water ended up with an obstruction in his esophagus — because the chia seeds absorbed the water and expanded in the patient’s throat. To avoid this, don’t eat dry chia seeds — cook them or mix them with water first. (8,11) Chia seeds don’t have much flavor on their own, so they pair well with a number of dishes, and can be added to things like: (8)
Bread batterSaladsSoupsOatmealSaucesMuffins and cakesSmoothies
They can even be used as an egg replacer in baking, thanks to their gelatinous texture when mixed with water. Try the Harvard School of Public Health’s recipe for the equivalent of one whole egg: Mix 1 tbsp of chia seeds or 2 teaspoons (tsp) of chia seeds with three tbsp of water, let sit for five minutes, and then add to your batter. (8) Here are just a few recipes you can start with:
Chia Chipotle Bean BurgerCoconut Cardamom Vegan Overnight Oat Parfait With Blueberry Chia Seed Jam
2. Are chia seeds safe for all people?
Use caution before eating chia seeds if you have any food allergies, such as to sesame or mustard seeds — check with your doctor first before adding chia seeds to your diet, Columbia University recommends. Also, if you are on high blood pressure medication or blood thinners, or are pregnant or breastfeeding, talk to your doctor before adding chia seeds to your diet. Finally, Columbia University notes that ALA, which is found in large doses in chia seeds, may increase your risk of prostate cancer. (12)
3. Where can I buy chia seeds?
You can buy chia seeds at many local grocery stores — check near the produce or any packaged “superfood” sections, or you may find them in the baking aisle. You may even find them in stores like Home Goods. You can buy chia seeds ground or whole, and they last about four to five years in your pantry. (8)
4. Is there more than one kind of chia seed?
Yes! Chia seeds can come in black or white varieties, though their nutritional profile is the same regardless of which color you go with. (8)
