Benefits of chia seeds and their properties

Conscious TV

September 29, 2020

Chia seeds 

Chia seeds have been an essential element of the Mayan and Aztec diet for centuries. Today, many people are interested in them for their health benefits and uses in cooking. Chia seeds are an extraordinary source of nutrients and antioxidants. Let's take a look at the most important of them:

Omega-3 fatty acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. The lipid profile of these seeds indicates that around 60% are omega-3, making them one of the richest plant sources of omega-3 fatty acids, specifically alpha-linolenic acid. The omega-3s in chia seeds may help reduce inflammation, improve cognitive performance and lower cholesterol.


Fibre can reduce inflammation, lower cholesterol and regulate bowel function. Chia seeds are an excellent source of fibre as just 2 tablespoons contain 10 grams. This is one third of the recommended daily intake of fibre.


Chia seeds are rich in antioxidants that help protect the body from free radicals, ageing and cancer. The high antioxidant content also helps them keep well. They last almost two years without refrigeration.


Two large tablespoons of chia seeds contain 18% of the recommended daily amount of calcium, 35% of phosphorus, 24% of magnesium and about 50% of manganese. These nutrients help prevent hypertension and weight gain and are important for metabolism and DNA synthesis.


Satiety is the feeling of being full and satisfied, which reduces the desire to snack between meals. The combination of protein, fibre and the formation of a gel when chia seeds are mixed with a liquid contribute to the feeling of satiety.

Gluten free

Chia seeds do not contain gluten. Therefore, all their nutritional benefits can be achieved on a gluten-free diet.

Egg substitute

Chia seeds swell when mixed with a liquid and form a kind of gel. This can be used to replace eggs, reduce cholesterol and increase the amount of nutrients in food. To use them as an egg substitute, mix a large tablespoon of chia seeds with 3 tablespoons of water and wait 15 minutes.

Can be digested whole

Unlike flax seeds, which are also rich in omega-3 fatty acids, fibre and minerals, chia seeds do not need to be ground to obtain their nutrients or to take advantage of their benefits as an egg substitute.


A study published in the British Journal of Nutrition shows that chia seeds can reduce cholesterol and triglyceride levels while increasing HDL or "good" cholesterol. The study also shows that by using chia seeds instead of other high-fat meals, such as corn oil, alpha lipoic acid prevents triglycerides from rising and reduces obesity.

Blood sugar regulation

Chia seeds may play an important role in regulating insulin levels. They can reduce insulin resistance and abnormally high levels of insulin in the blood.