Never underestimate the power of a tiny seed. The chia seed (Salvia hispanica L.) may be small, but as we say in Jamaica, it is “Talawah”—small in size, but full of spirit and nutritional “fight.”

Originally native to Southern Mexico and Guatemala, chia has been a dietary staple for over 5,000 years (Ullah et al. 2016). In fact, it was once a primary crop for pre-Columbian societies, surpassed only by beans. Today, this ancient superfood is making waves for its high concentration of antioxidants—including chlorogenic acid and quercetin—which are linked to improved cardiovascular health, anti-aging, and even anti-cancer properties.

In 2009, the European Parliament officially recognized chia seeds as a “novel food item,” cementing their status as a modern nutritional powerhouse (Borneo et al. 2010). But are they really the omega-3 and protein kings they’re claimed to be? Let’s dive into the research and uncover three more benefits you need to know. Let’s discuss!

What are Chia Seeds?

The word ‘Chia’ reportedly originates from the Spanish word ‘Chian’, which means ‘oily’ or ‘oil seeds’ and belongs to the Labiatae family.  As such, the seeds are touted for their high omega-3, fiber and protein among other nutrients (Cahil, 2003). It is also characterized by its potential therapeutic effects, which makes it a handy addition to the diet of health-conscious individuals who are desirous of pursuing a natural food regimen (Hentry, et. al. 1990).

The protein content in chia seeds ranges from 15-25% of the Daily Value (DV), Fat – 30-33%, Carbohydrates -41% and fiber – 18-30% (Ixtaina et al. 2008). It is also considered a good source of polyphenols, vitamins and minerals.  Research also shows that the seeds contain approximately 34% oils (Ting et al. 1990).  Chia seed is denoted as being generally safe and does not possess any potentially harmful effects on the human diet (Beltran-Oroz and Romero, 2003).  It is used in a wide variety of foods such as yoghurt, pasta, cereal bars and cake (Borneo et al., 2010; The Chia Company, 2009).

Due to its perpetuating fame, chia seed is now widely available in many parts of the world, but its highest consumption and usage is in countries such as Chile, Mexico, Argentina, the USA, Japan and Canada (Prathyusha et al, 2019).   However, today, we can safely assume that chia seed is now in your neck of the woods as we explore five (5) great benefits of this superfood. The benefits that will be discussed in this article include its high fiber, protein and omega-3 fatty acid contents, its awesome antioxidant properties, as well as being an essential source of vitamins and minerals. 

Five (5) ‘must know’ Health Benefits of Chia Seeds:

• It is considered an Omega-3 fatty acids powerhouse.
• It has a high protein content.
• It is fiber-rich.
• A great source of antioxidants.
• An essential source of micronutrients.

Chia Seed and Omega-3 fatty acids

One of the reasons chia seed is touted as a superfood is due to their excellent omega-3 fatty acid profile.  According to research, omega-3 fatty acid plays an important role in preventing clot formation and plaque in the arteries.  As such, omega-3 helps to prevent cardiovascular diseases (Reyes-Caudillo et al. 2008).   In addition, the fat found in chia seed is highly unsaturated and, as such, beneficial to heart health (Bhatty et al. 1993). 

It contains 83% polyunsaturated fatty acids, of which 18% is linoleic acid and 64% a-linoleic acid (ALA).  A-Linoleic acid (ALA) are omega-3 fatty acid that is found only in plants but has similar features to the omega-3 fatty acids that are found in fish oil, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (Blondeau et al. 2015).

Importantly, plant-based omega-3 such as A-Linoleic acid (ALA) must be converted into active forms of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to be useful to the body. As such, some researchers consider plant-based omega-3s inferior to those of animals (Hoffman-Roche, 1998).  Nonetheless, chia seed is also said to be one of the few medicinal plants whose oil is used in the preparation of omega-3 capsules, as well as having the highest concentration of omega-3 fatty acids compared to flaxseed (Kulczyński, 2019).

The high omega-3 fatty acid concentration of chia seed has given it the status of being called a ‘powerhouse of omega-3 fatty acids. Further, the omega-3 fatty acid has the capability of blocking calcium and sodium channels, which would otherwise result in hypertension (Leaf and Kang, 1998).  On the other hand, diets that are high in saturated fats have reportedly been associated with high incidences of cardiovascular diseases, hypertension, obesity, diabetes, as well as other ill-health-related conditions (Hansel et al. 2007).  You can read more on Omega-3 fatty acidshere:

• Fat, who me?

Chia Seed and Protein

Protein is an essential macro-nutrient which is critical for the metabolic function of the body as well as general health and well-being.  Chia contains around 20% protein, which gives it a massive potential to combat situations such as Protein-energy malnutrition (PEM) (Ullah et al. 2016).  PEM is a common childhood condition that is primarily caused by deficiencies in energy, protein and micronutrients (sciencedirect.com). This condition is usually manifested in low body weight when compared to healthy peers, stunting, as well as kwashiorkor (a disease caused by severe protein malnutrition) (Sciencedirect.com; Benjamin and Lappin, 2023).

The protein content found in chia seeds is reportedly higher than that of some traditional crops such as barley, oats, rice and wheat (Weber et al. 1991).  It also has a good amino acid profile, which includes all nine (9) essential amino acids, the ones that the body requires daily (Sandoval-Oliveros and Paredes-Lopez, 2013).  

However, the protein content of chia seeds is largely dependent on where the seeds are grown.  As such, research denotes that the content will usually range from 18.8% to 21.5% (Ting et al. 1990).  Notwithstanding, in a study about the medicinal properties of chia seed, it was found that chia seed exhibited 20% protein, 25% fiber and 34% oil (Ullah et al. 2016).  In addition, chia seed is gluten-free, which makes them an excellent choice for persons who are unable to digest certain protein-rich foods and/or are gluten-intolerant (Ullah et al. 2016).

The consumption of chia seeds is also a great addition for people who are on a weight loss journey.  Studies have shown that an intake of 25% protein of total energy resulted in significant fat loss, especially due to the loss of fats in the body (Skov et al. 1999).  Research also shows that a diet high in protein may also help to maintain body weight (Lejeune et al. 2005).  You can read more on protein in this article:

• Understanding ‘Micro’ and ‘Macro’ Nutrients – “Getting to the nut of the matter.”

Chia Seeds and Fiber

High fiber-rich foods are important to the human diet due to their potential health benefits.  Research has shown that fiber can decrease the risk of coronary heart disease, and reduce the risk of diabetes mellitus type 2, as well as some types of cancers (Reyes-Caudillo et al. 2008).  Fiber also increases stool volume and prevents diverticulosis (Ullah et al. 2016).  

Diverticulosis is a condition that arises when the diverticula become inflamed or infected.  Diverticula are small, bulging pouches that can form in the lining of the digestive system.  While diverticula may not cause any problems, if they become inflamed or infected may lead to abdominal pain, fever and even noticeable changes in one’s bowel habits (mayoclinic.com; clevelandclinic.org).

Chia seed is highly regarded as a fiber-rich food as it contains approximately 87% insoluble fiber (Zimmerman, 2010).  Insoluble fiber is a substance that adds bulk to stool and helps the food pass more quickly through the stomach and the intestines (medlineplus.gov).  Insoluble fiber is found mostly in foods such as whole grains, wheat bran and vegetables. 

Chia seed also contains 13% soluble fiber which is said to be responsible for the plump and gelatinous mucilage capsule that is formed around the seeds when they are soaked in water (Reyes-Caudillo et al. 2008).  However, the mucilage that chia seed forms does not contain pectin, despite the gel-like appearance when soaked in water.  However, it does contain polysaccharide chains of neutral sugars (Reyes-Caudillo et al. 2008).  Further, the insoluble fiber found in chia seed is greater than that found in quinoa, flaxseed and even amaranth (Mohd et al. 2012). 

Dietary fiber is also associated with an increase in post-meal satiety and, as such, decreases hunger.  Therefore, with fiber-rich foods, you are kept feeling full (satiated) for longer periods, which, of course, can be effective for those on weight loss or weight management journeys.  Further, according to the American Dietetic Association, dietary fiber has demonstrable benefits for health maintenance and disease prevention (USDA, 2000).

Chia Seed and  Antioxidants

Chia seeds reportedly have many antioxidant compounds, such as chlorogenic acid, quercetin, a high amount of caffeic acid, as well as traces of flavonols (Taga et al. 1984).  Antioxidants are capable of reducing inflammation and carcinogenic processes in the body (Aggarwal and Shishodia, 2006; Ellulu, 2017; Rahman et al., 2006).  Further, according to Jeong et al. (2004), diets that are high in antioxidants can help in the reduction of free radicals in the body.  

Unrestricted free radicals in the human body can lead to oxidative damage of bodily organs, thus causing oxidative stress as well as certain types of cancers (Kris-etherton et al. 2002).  Therefore, Chia seeds can serve as a potentially great source of antioxidants.  Antioxidants can also help to improve one’s health as well as preserve the lipid system in foods (Uribe et al. 2011). 

The power of antioxidants was proven in a study conducted by Tepe et al (2006).  The study found that the antioxidant levels in chia seeds were even greater than those found in Moringa Oleifera.  As such, Chia seed has earned praise as a great source of antioxidants.

Chia Seeds and Micronutrients

Micro-nutrients are our vitamins and minerals, which are available via our diet as well as by supplementation.  Further, ‘micro’ equates to small, as such, our bodies only require micro-nutrients in small amounts, while macro-nutrients are usually required in larger amounts.

The vitamins that are found in Chia seed are mainly vitamin E and B-Complex, such as riboflavin (B2), niacin (B3), and thiamin (B1), among others (USDA, 2015).  Chia seed is also very rich in minerals, which include calcium, magnesium, phosphorus, potassium, sodium, zinc, iron and copper.  An observational study found that magnesium plays a protective role against type 2 diabetes (Dong et al. 2011).  As such, the dietary requirement for magnesium can easily be attained through the consumption of chia seeds (Dong et al. 2011).  Magnesium is essential for the proper functioning of the nerves, muscles and bones.  It is also crucial in maintaining one’s blood sugar levels (Al et al. 2018).

Further, research shows that chia seeds contain six (6) times more calcium, eleven (11) times more phosphorus and four (4) times more potassium than 100 millilitres (ml) of milk (Munoz et al., 2012).  The iron content in chia seeds was also reportedly higher than that of most other seeds and even six (6) times more than the iron found in spinach (Beltran-Orozco and Romero, 2003).  

Importantly, mineral deficiency has proven to decrease enzyme activity in the human body, which could result in functional disorders and immune system irregularities, which can lead to depression (Kon et al. 2013).  Therefore, chia seeds are a great addition to the diet as it is capable of providing adequate amounts of these minerals.

Are there any known risks in consuming Chia Seeds?

No known risks or adverse effects have been reported as it relates to the consumption of chia seeds.  Further, research has not shown any known interactions with drugs, foods, herbs or supplements (Natural Medicines Comprehensive Databases, Professional version – 2015).  Nonetheless, research has shown that a-linoleic acid (ALA) may elevate plasma triglycerides or worsen hypertriglyceridemia (Finnegan et al, 2003).  On the other hand, in a study conducted by Vuksan et al. (2007), triglyceride levels increased, but not significantly, with a daily intake of 7g of ALA from 37g (less than 1/3 cup) of Salba brand chia (an heirloom form of the chia seed). 

Therefore, it is best not to consume large quantities of chia seeds and other a-linoleic acids (ALA) rich foods such as flaxseeds (Brouwer et al. 2004).  Importantly, always consult your healthcare professional if you decide to start a supplementation regimen with chia seeds, especially if you are suffering from known medical conditions.

How to add chia seeds to your diet?

Chia seeds can be consumed soaked or dried.  Soaked chia seeds can be added to smoothies, yoghurt, oatmeal, cereal, fruit salad and even tomato sauces.  You can even make yourself a delicious chia pudding by soaking the chia seeds in your preferred kind of milk with a little honey or maple syrup.  The dry seeds can also be added directly to your favourite salads and beverages, as well as used as a substitute for eggs for non-egg lovers.

Illustrative Summary

Here is a summary of the nutritional content of CHIA SEEDS, along with their benefits and how to ADD TO YOUR DIET.

Let’s Sum It Up!

Chia seed is one of those foods that look simple, yet has an astounding nutritional profile.  It is considered a superfood by many due to its nutritional content, especially due to its size.  Some of the nutritional properties of chia seed include its high omega-3 fatty acid content, which can help with heart and cardiovascular health, and protein, which helps in the structural integrity of the body.  Its protein content also makes it ideal for persons who are on a weight loss or weight management journey.

Chia seed is also high in fiber, even more so than some other touted fiber-rich foods such as wheat and barley.  In addition, it is considered an antioxidant treat, thus helping the body to neutralize free radicals that could otherwise lead to the formation of diseases such as cancers. Finally, chia seed has an awesome profile of vitamins and minerals, including vitamin E and B-vitamins such as riboflavin and thiamine. Its mineral content includes magnesium, calcium, phosphorus and iron.

However, while no known risk has been associated with the consumption of chia seeds, especially up to 50g per day, research has shown that consumption of higher quantities may increase plasma triglyceride due to their high a-linoleic acid (ALA) levels. This is of particular importance for men who have been diagnosed with or are at risk of prostate cancer.  Therefore, it is best to consult your healthcare professional if you are planning to supplement with this food.  Also, remember that moderation is the key to all things.

With all that has been said, one still cannot refute the power of this little seed and its boasted BIG claims.   So, see you in the Chia Seed Isle. You can also read more on other powerful foods here:

• Elderberry – What it is and Five (5) benefits that make it one of the world’s renowned berries
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Love Chia Seeds? Well, you can grab a copy of the ‘Chia Seed’ Notebook here.

• Beyond  Notebook – Chia Seed

Editor’s Note: Last updated by a Research Consultant and Certified Nutrition Coach on January 26, 2026