Top 10 Health Benefits of Chia Seeds


Chia seeds are becoming increasingly common as a source of fiber, omega-3’s, and various other health benefits. These small but superfood seeds are a beneficial and convenient addition to any diet.

HFR has assembled a list of the Top 10 Health Benefits of Chia Seeds:

  • High in fiber: with 11 grams of fiber per 28-ounce serving, chia seeds offer a third of the recommended daily amount of fiber for adults, aiding in digestion and keeping your gut healthy.
  • Increase fullness: chia seeds absorb large amounts of water and expand in your stomach, slowing food absorption and helping you feel full. They also contain tryptophan, an amino acid important in regulating appetite, sleep, and mood.
  • Great source of omega-3’s: gram for gram, chia seeds offer up even more omega-3’s than salmon! These are important to brain health and reducing inflammation.
  • Loaded with antioxidants: consuming chia fights against free radicals, which damage molecules in cells and contribute to aging, disease, and many types of cancer.
  • Beneficial to bones and teeth: a serving of chia seeds offers up 18% of recommended daily calcium, 30% RDA for manganese, and 27% RDA for phosphorus, minerals that are essential to bone and teeth strength and preventing osteoporosis.
  • Blood-sugar regulation: adding a serving of chia seeds to your meal slows down digestion and has been shown to help prevent blood-sugar spikes in diabetics.
  • Fights belly fat: given that chia seeds help fight insulin resistance and increase satiety, consuming them with a meal will likely help you eat fewer calories later on.
  • High in quality protein: with 14% protein by weight, chia seeds are one of the highest protein plant-based foods. They offer also contain a great balance of amino acids.
  • Vegetarian and gluten-free friendly: chia contains no gluten, 11/12 grams of carbs from fiber, and is an excellent source of protein for vegans or vegetarians!
  • Easy to incorporate into your diet: unlike flax seeds, chia doesn’t need to be ground – you can sprinkle the seeds on salads, oatmeal, yogurt, or add to smoothies! They can also be mixed in water or added to baked goods.


5 Easy Ways to Incorporate Chia Seeds Into Your Diet:

  1. Mix in yogurt – combined with yogurt’s probiotics, chia is a hardly noticeable source of fiber – your gut will thank you!
  2. Sprinkle on cereal, oatmeal, or a salad – chia seeds are great on their own, but a spoonful is a perfect way to top off any dish!
  3. Blend into a smoothie – if you aren’t into the texture, chia makes a great addition to a smoothie.
  4. Use as an egg substitute – surprisingly, chia can be easily substituted for egg by combining the seeds with water in a coffee grinder or food processor.
  5. Make healthy chia pudding – with milk, cocoa powder or vanilla, and a sweetener of your choice, chia pudding is a guilt-free dessert!



  1. Being healthy starts with the thins we eat. If all you ate was fast food, then your body would probably not be happy with you. Eating things like these seeds would be a great way to start being more healthy. One of the best parts about these seeds is that they are small. Like you said, you can put them in salads, yogurt, or any other food you want!

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