Top 5 Science-Backed Benefits of Chia Seeds [According to a Nutritionist]

May 3, 20232 min read

As a Nutritionist, I eat chia seeds nearly every single day. It's simple to use, easy to sneak into recipes and comes packed with a whole boat load of benefits. Today, I'm sharing the top 5 science-backed benefits of chia seeds that you need to know. Time to head to the grocery store! ;)

#1: Rich In Magnesium

Magnesium is needed to prevent muscle cramps and help promote high quality sleep. Unfortunately, a lot of people are lacking magnesium from their daily diets. But just two tablespoons of chia seeds has 78mg of magnesium which is about 20% of our daily needs.

Test out one of my favorite chia pudding recipes with the video below.

#2: Very High In Fiber

When paired with high quality sources of protein and fat, fiber helps to promote satiety and prevent hunger. Two tablespoons of chia seeds comes in at about 7 grams of fiber, which is about a quarter of most people's daily fiber goals.

Sneak some chia seeds into your breakfast with my DELICIOUS Strawberry Protein Smoothie recipe HERE.

#3: Rich In ALA

ALA is a type of omega-3 fatty acid found in plant-based foods. Studies have found that dietary ALA is associated with reduced heart disease risk.(1) Chia seeds are high in this omega-3 fatty acid while being low in the more inflammatory omega-6 fatty acid.

#4: High In Calcium

Calcium is crucial for maintaining bone mineral density. You can add an additional 126mg of calcium (around 13% of your daily needs) by scooping two tablespoons of chia seeds into your daily protein smoothie.

Love oatmeal? Try my grain-free option featuring chia seeds instead HERE.

#5: Might Help Blood Sugar Levels (And Weight Loss)

Studies on chia seeds have found that bread containing chia seeds has a lower blood sugar spike than those that don't contain chia seeds.(2) Considering high blood sugar spikes can result in high insulin spikes (the storing hormone), this could make chia seeds a useful tool for weight loss as well. In fact, research specifically looking at chia seeds and weight loss has found it to be a helpful resource.(3)