9 Worth Knowing Health Benefits of Chia Seeds


Chia is a common name for the desert plant Salvia hispanica. Seeds of salvia Hispanica are popularly known as chia seeds. Chia is a Mexican native plant as chia seeds were also a part of many ancient traditions of America.

Chia seeds are one of the most trending superfoods of this era because of their amazing nutritional value. It benefits the human body in a lot of ways.

chia seeds

What are chia seeds good for?

Chia seeds could be beneficial for the below-listed things-

  1. For the health of your hair
  2. To lose weight and also manage a healthy weight
  3. To beat the heat during summer
  4. Chia seeds may help you get rid of constipation
  5. For the health of your heart
  6. Chia seeds may enhance the health of kids


Interestingly, tiny little seeds have tons of powerful nutrients with a very little amount of calories. Chia seeds could be a great option for losing weight as they contain very fewer calories.


Calories in chia seeds – 144

The fiber in chia seeds – 12 grams

Protein – 5 grams

Fats – 10 grams (includes omega fatty acids)

Calcium – 18% of RDI

Magnesium – 30% of RDI

Phosphorous – 30% of RDI

Cholesterol – 0 grams

Sodium – 5 mg

Oh! my goodness, you cannot ever imagine how healthy is this compostion. Everysingle component of Chia seeds affect our health in a positive way. Which gives us a strong reason to consume chia seeds on a daily basis.


chia seeds health benefits

1. Promotes hair growth

It has been proven that chia seeds can do wonders to your hair by making them thick like never before. This is because chia seeds contain every nutrient that your hair needs.

Chia seeds contain a high amount of protein, Biotin, Omega 3 fatty acids which are proved to promote hair growth naturally.

How to use chia seeds for hair growth

Make a hair mask by adding chia seed, coconut oil, and lemon into an adequate amount of water. Applying this mask to your hair and scalp will you perfect nourishment. This would kill dandruff, split-ends and promote healthy hair growth.

Furthermore, this hair mask will also help you retain the lost shine and strength of your hair follicles.

2. Nourishes the skin

Chia seeds are very rich in Omega-3 a nutrient that supports healthy skin, hair, and nails. Around 76% of fats in chia seeds contain healthy omega-3 fatty acids. Do you know that a typical American diet or even an Indian diet is deficient in Omega-3.

But let me inform you that Omega-3 is a very essential nutrient that has to be given to the body in ample amounts. It is not only grateful to the skin but also affects the health of your heart.

It is recommended that you consume chia seeds on a daily basis for the sake of Omega-3. Along with Omega-3 it also fuels your body with many other vital nutrients that are wonderful the health of your skin and overall health.

The anti-aging properties of chia seed will help you to reduce wrinkles and will make you feel a lot younger which is why chia seed is also a part of the diet of many celebrities.

3. Aids in weight loss

Chia seeds are the richest natural source of fiber you will ever discover. And high in fiber means a superfood for losing weight. Now you may be wondering how would fiber help you to lose weight?

Fiber has the ability to move the food slowly through the gut, this poses a great affect on your apetite by reducing it. Now reduced apetite means reduced calories, therefore you need to fewer calories to burn your fat.

Fiber is a fantastic nutrient that is responsible for a lot of powerful health benefits. It enhances the health of the digestive system and supports healthy bowel movements. Moreover, it also lowers the sugar levels of the blood.

According to nutrition facts these seeds have 10 grams of fiber per ounce(2 tablespoons) which is just amazing in terms of weight loss. High fiber content means weight loss because it makes you feel fuller and even helps to prevent overeating. Having this much fiber content in your daily diet will not just only make you lose weight it will also result in lower blood sugar levels and healthy bowel movements.

It is advisable that you must add these amazingly healthy seeds into your morning breakfast and it will automatically reduce your calorie intake for the rest of the day.

If you really want to lose weight then you will have to exercise daily along with the consumption of Chia seeds and trust me this would do the trick.Therefore, you can always add chia seeds to your vegan diet plan for weight loss.

4. Helps to beat the heat

Chia seed is really good during summers as they help you to beat the heat. Consuming chia seed help to regulate body temperature. These seeds can also prevent fatigue and dehydration during sunny days.

6. May boost the overall health of children

Chia seed has always been a superfood for all the adults out there but most of the parents don’t know about the benefits these seeds have on child growth and development. Chia seed is loaded with fiber which promotes the growth of good bacteria in the intestine which results in healthy digestion.

The high antioxidant property of these seeds helps to boost immunity. these seeds are also full of calcium in it which can probably make bones and teeth stronger.

7. Regulates bowel movement and helps to get rid of constipation

As we know that soluble fiber can help you get rid of constipation problems and chia seeds are just an amazing source of soluble fiber. When you consume chia seed what happens is the soluble fibers present in chia seed absorb the water and then they act as gel and softens the stool which ultimately results in easy passing of the stool. You can also go for the GAPS diet plan (Gut Psychology Syndrome) in order to get complete relief from Gut related issues.

So, this is how you can get rid of constipation with a spoon of these seeds.

8. Protect your heart with the help of these tiny little seeds

You might be thinking of How the tiny little seeds can protect your complex heart from deadly diseases, then let me tell you that these seeds are highly oxidant and fibrous in nature and contain omega 3 fatty acids, iron, magnesium, and calcium in very high amounts. And all these properties are really essential for one’s heart health.

9. Chia seeds in water benefits

It is considered as an easy way to consume these seeds than eating it raw. As you drink these seeds due to its high soluble fiber content it will absorb the water and will get converted into a gel and expand itself in your stomach after which you will start feeling fuller from inside and this will ultimately reduce your calorie intake. So, drinking theses seeds will only benefit those who are aiming to lose their weight.

How much chia seeds per day?

1-2 tablespoon is considered healthy as it is also having a lot of dietary fibers so sudden intake of lots of fiber might cause some digestive side effects. Anyways excess of anything is bad for your health. So, I would recommend one and half a tablespoon of chia seed to be ideal for everyone.

Can chia seeds be eaten raw?

Ya sure, they can be eaten raw as their taste is also not that bad. But I would rather suggest someone, add these highly packed seeds into their daily diet which could make a lot more difference in terms of health. Here I have also recommended the most popular, delicious, and healthiest way to consume chia seed.

You can also read about Chia seeds in Hindi

Pragat vyawahare

This is Pragat Vyawahare a microbiologist, nutritionist and the founder of Healthysab

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