Chia seeds as food

Top 5 health benefits of chia seeds

What are chia seeds and do they deserve their ‘superfood’ status? Registered nutritionist Jo Lewin highlights their nutritional benefits and reveals the evidence behind the health-claims.

What are chia seeds?

Chia seeds are the tiny black seeds from the Salvia hispanica plant. A member of the mint family, the plant originates from Central and South America. As an ingredient, the seeds are incredibly versatile. Of particular note is their ability to absorb liquid and form a gel, this means they can be used to thicken sauces, used as an egg replacement and make a sugar-free jam.

Discover our full range of health benefit guides and also check out some of our favourite chia seed recipes, from raw jam to chocolate chia puddings.

Nutritional benefits of chia seeds

A handful of chia seeds (25g) contains approximately:

• 122 kcal/508KJ
• 4.1g protein
• 2g carbohydrates
• 8.6g fibre
• 7g fat
• 158mg calcium
• 84mg magnesium
• 93mg iron
• 15mg zinc
• 68mg manganese

What are the 5 top health benefits of chia seeds?

1. May promote bone health

Chia seeds are a rich source of minerals, which are known to be beneficial for bone health, including calcium, magnesium and phosphorus. A 25g portion of chia seeds contains approximately 158mg of calcium which makes a significant contribution when compared to the equivalent amount of milk.

2. May be good for your heart and lower blood pressure

Including chia seeds in your diet appears to have cardio-protective benefits, this may be thanks to their poly-unsaturated fat content, high fibre levels and anti-inflammatory properties. Chia seeds and chia flour have also been found to lower blood pressure in those with hypertension, the effects were relevant for both medicated and non-medicated participants. However, it’s worth remembering that any dietary change needs to be accompanied by lifestyle and exercise modifications to have any appreciable benefit on heart health.

3. May improve blood sugar management

Studies examining the effect of chia seeds on blood sugar control in animals showed an improvement in insulin resistance. This was echoed by similar clinical studies examining the effects of bread made using chia seeds, on reducing blood sugar response in humans.

4. May reduce the risk of diabetes

The nutritional make-up of chia seeds, being rich in poly-unsaturated omega-3 fatty acids, protein and fibre, makes them especially suited for helping to stabilise blood-sugar levels. Some research has suggested that chia seeds may be beneficial for overweight and obese patients with type 2 diabetes. However, there is no conclusive evidence to suggest chia seeds can directly reduce the risk of diabetes.

5. May improve digestive health

A handful of chia seeds (25g) supplies almost 9g fibre which makes a healthy contribution towards the daily recommended intake of 30g. Adequate fibre in the diet is important for digestive health and for maintaining a healthy gut microbiome. A diet rich in fibre lowers the risk of a number of diseases and also reduces all-cause mortality.

Are chia seeds safe for everyone?

On the whole chia seeds are well-tolerated, however, consuming too many in one sitting may cause abdominal discomfort, constipation and bloating. For this reason, it is important to drink adequate amounts of water, especially if the seeds have not been pre-soaked. Those with inflammatory bowel disease such as ulcerative colitis, Crohns disease or diverticulitis may need to regulate their fibre intake and limit their consumption of high fibre foods such as chia seeds.

If you are on medication for high blood pressure or diabetes you may need to moderate your intake of chia seeds because they may enhance the activity of your medication. Refer to your GP or dietitian for guidance.

Although nut and seed allergy are well-documented, allergy to chia seeds is rare.

If you are considering any major dietary changes, please consult your GP or registered dietitian to ensure you do so without risk to your health.

Chia seed recipes

This article was last updated on 2 February 2021 by Kerry Torrens.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

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Chia Seeds

When can babies eat chia seeds?

Chia seeds may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Note: Chia seeds can have a laxative effect so introduce with care and gradually work your way up to larger servings.

Are chia seeds healthy for babies?

Thanks to their growing popularity in major markets around the world, the chia seed market is expected to top $2 billion in sales by 2022. Global Chia Seeds Market – Analysis of Growth, Trends and Forecast (2020-2025) (website) Retrieved April 4, 2020.’> 2 The tiny seeds have achieved superfood status for good reason. In addition to all that fiber and protein, chia seeds offer vitamin K for healthy blood plus iron, magnesium, manganese, phosphorus, selenium, and vitamin B6, which supports brain development, immune function, and over 100 metabolic reactions in your baby’s body. Chia seeds also contain noteworthy levels of vitamin B3 for energy and fat metabolism, calcium for healthy bones, and zinc for immune function. Nutritionally, there is no difference between black or white chia seeds.

★Chia seeds have a fantastic shelf life—four to five years—and do not need to be refrigerated.

Are chia seeds a common choking hazard for babies?

While not a common cause of choking, it’s best to grind or pre-soak chia seeds for 30 minutes prior to serving to babies as the gelatinous seeds expand upon contact with moisture (including saliva). Further, be sure to break apart any clumps of chia seeds that have formed. Also, if your child has difficulty swallowing, or has been diagnosed with dysphagia, a swallowing disorder, talk to your doctor or feeding therapist before serving chia seeds.

For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.

Are chia seeds a common allergen?

As with all new foods, when you’re ready to introduce chia seeds, start by serving a small quantity of the pre-soaked seeds for the first couple of times and watch closely. If there are no adverse reactions, gradually increase the amount served over future mealtimes.

How do you prepare chia seeds for babies with baby-led weaning?

Every baby develops on their own timeline. The preparation suggestions below are for informational purposes only and are not a substitute for professional, one-on-one advice from your pediatric medical or health professional, nutritionist or dietitian, or expert in pediatric feeding and eating. Never disregard professional medical advice or delay in seeking it because of something you have read or seen here.

6 to 12 months old: Make chia seed pudding (see recipe) or chia seed gel to add to other foods as desired. To make the gel, start by combining ¼ cup of chia seeds and 1 cup of breast milk, formula, or unsweetened milk, such as cow’s milk or a plant-based milk (soy, oat, or hemp have the most protein and fat, which babies need). Let the seeds sit in the liquid until a gel forms, about 30 minutes. From there, mix a spoonful or two of the gel into foods like cereal, yogurt, or even mashed vegetables. To encourage your baby to eat independently, let them finger paint and scoop with their hands and offer pre-loaded utensils in the air. And prepare for mess! Chia seeds are challenging to clean up as they cling to everything.

12 to 18 months old: Continue adding chia seed gel to foods as desired and explore chia pudding recipes. At this age, you can also serve smoothies with chia seed gel for added nutrition, though it would be wise to wait until your baby is self-feeding 3 meals a day and getting the majority of their calories from solid food before offering drinks like smoothies. (At this age it is best to prioritize eating over drinking as the weaning process continues.)

18 to 24 months old: Serve pre-soaked chia seeds however you like! Add chia seed gel to warm cereals, make chia seed pudding overnight, or add pre-soaked chia seeds to smoothies.

For more information on how to cut food for babies, visit our page on Food Sizes & Shapes.

Recipe: Overnight Chia Pudding

Ingredients

• 1 banana
• 1/2 cup coconut milk from a BPA-free can
• 3 tablespoons chia seeds

Directions

1. Peel and mash 1 banana in a mixing bowl.
2. Measure 1/2 cup of coconut milk and pour into the bowl.
3. Whisk together to combine. Add a few heaping spoonfuls of dry chia seeds and mix well.
4. Transfer the chia seed mixture to a sealed container and store in the fridge. The chia seed pudding will be ready to eat the following morning.
5. Prior to serving, take a fork and break up any clumps of chia seeds that have formed overnight. To encourage independent eating, allow your baby to scoop at the pudding with their hands or pre-load your baby’s spoon and hand it over in the air (or for older babies rest the spoon on the edge of the bowl for your baby to pick up independently).

Flavor Pairings

Chia seeds don’t have a ton of flavor, so when serving chia seed pudding or gel, think of ingredients that pair with the base liquid used to make the dish. Coconut milk pairs well with tropical fruits like avocados, bananas, papayas, and pineapples. Almond milk pairs well with apples, pears, and tart berries like blueberries, blackberries, and raspberries. Cow’s milk tends to be naturally sweet, which pairs well with cardamom, cinnamon, vanilla, and other warm spices.

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Chia Seeds

“Ch-ch-ch-chia” may be a familiar jingle if you grew up during the 1980s. Little did we know that those popular ceramic pets sprouting grass “hair” were a foretelling of the even greater success their seeds would have in edible form 25 years later. Chia seeds are often referred to as a “superfood” or functional food—unregulated terms more useful in the marketing sphere than by nutrition experts who understand that there is no magic bullet or replacement for a healthful dietary pattern that relies on a variety of nutritious foods.

Functional foods are touted to offer benefits beyond their nutritional value, such as lowering cholesterol or improving gut health. Not only listed as such, chia seeds are also used as a functional ingredient, added to less nutritious items like baked pastries and snacks, to improve their appeal to health-conscious consumers. Health claims about chia seeds include reducing appetite and weight, lowering triglycerides, and improving blood sugar levels in type 2 diabetes.

Chia seeds come from the plant Salvia hispanica L., and were at one time a major food crop in Mexico and Guatemala. Cultivated as a food source as early as 3500 BC, it was offered to Aztec gods in religious ceremonies. According to industry reports, the chia seed market is projected to reach more than 2 billion USD in sales by 2022. [1]

Rich in

• Polyunsaturated fat, as omega-3 fatty acids
• Fiber
• Protein
• Calcium
• Phosphorus
• Zinc

Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body. [2]

Chia Seeds and Health

Chia seeds contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases. Of particular interest by researchers is chia seeds’ high content of alpha-linolenic (ALA) fatty acids. Sixty percent of the oil in chia seeds is from these omega-3 fatty acids. [2] However, available research has been more favorable towards a diet containing omega-3-rich foods rather than on chia seeds alone.

In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation). The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.

A large Chinese cohort of more than 63,000 individuals found that those with the highest intakes of omega-3 fatty acids from seafood and plant sources had a 17% reduced risk of cardiovascular mortality compared with those who had the lowest intakes. [3] Few cohort studies include ALA plant sources of omega-3, but these oils are fairly common in the Asian diet. The Nurses’ Health Study found a 40% reduced risk of sudden cardiac death in women who ate the highest amounts of ALA. [4] The Cardiovascular Health Study cohort with more than 5000 men and women, ages 65 years and older, found a 50% lower risk of fatal ischemic heart disease with higher intakes of ALA. [5] Food sources of ALA in these studies included whole grains, cooking oils, legumes, and soy.

Animal studies have shown that chia seeds can beneficially affect cholesterol levels, weight loss, and increased satiety. [6] However, literature reviews and controlled trials in humans have not shown a specific benefit of chia seeds on cardiovascular risk factors including body weight, blood pressure, lipid levels, blood sugar, and inflammation. 7 These findings affirm that chia seeds do not act alone to benefit human health but may contribute to disease prevention when incorporated as part of a varied plant-rich diet and other healthy lifestyle behaviors.

Purchase

• People often wonder if chia seeds should be eaten ground instead of whole. The surface of chia seeds is delicate and easily breaks apart when exposed to moisture, so they are typically prepared with liquid foods (as seen with the recipe ideas below). In this way, they are absorbed and digested well in their whole form, unlike flax seeds. If eating the seeds dry, choosing ground chia seeds may help to improve absorption.
• Chia seeds last for 4-5 years without refrigeration. Store in a cool, dry spot.

Make

• Chia Gel: Chia seeds absorb water quickly (up to 10 times their weight in liquid!). Place ¼ cup seeds in 1 cup liquid, stir well, and cover. Allow to sit for about 15-20 minutes until the texture changes to a soft gelatin. Store in refrigerator for up to one week. Add to smoothies and soups to boost nutrient value and create a thicker, more satisfying consistency.
• Chia Pudding: To make a dessert variation, mix ¼ cup of seeds with one cup of liquid such as milk (almond, soy, or dairy all work) or 100% fruit juice. Allow to sit for at least 15 minutes refrigerated. Add nuts, chopped fresh fruit, or cinnamon if desired.
• Chia Sprouts: Place chia seeds in a single layer (use only about a teaspoon to allow enough space to grow) in a terracotta saucer or unglazed clay dish. Spray the seeds with water several times and cover with plastic wrap or a clear glass dish. Put in a sunny spot. Spray morning and evening until green sprouts appear, about 3-7 days. Use these microgreens to garnish salads and sandwiches.
• Egg Replacer: This may be used to replace whole eggs in baking. For 1 whole egg, mix 1 tablespoon of whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Allow to sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.

Serve

Chia seeds are a highly versatile ingredient. They have little if any distinctive flavor, so they don’t compete with other flavors in a dish. They also soften in the presence of liquid and become a less detectable texture. Commercially, they are added to cereals, crackers, beverages, breads, and other baked goods to boost their nutritional value. Basically, chia seeds can be added as long as there is moisture to hold the seed in place.

• Sprinkle a few teaspoons into breakfast cereal (hot or cold) salads, soups, or stews.
• Stir into salad dressings, sauces, marinades, or cake/muffin/bread batter.
• Use chia gel as a thickener added to smoothies, puddings, and soups (stir the gel into these foods after they are prepped or cooked).

More recipe ideas and serving suggestions featuring chia seeds:

Did you know?

• Chia seeds come in black and white varieties, but there is no difference in nutritional content.
• There are a few rare cautions when eating chia seeds. A case report presented at the American College of Gastroenterology Annual Scientific Meeting in 2014 made headlines describing a patient who ate dry chia seeds followed by a glass of water. The seeds expanded in the esophagus and caused a blockage. Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt. Do not eat dry chia seeds by themselves. People who have dysphagia, a condition that causes difficulty in swallowing (as was the case with this patient) or other digestive issues, should eat chia seeds with care.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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