Chia Seeds Nutrition & Role in Weight Loss

Chia seeds are nature’s complete superfood which has incredible nutritional value and medicinal properties. It also plays very important role in weight loss. Refer the article to know the nutritional value and health benefits of chia seeds.

Chia Seeds Nutrition & Role in Weight Loss
Chia seeds
are one of the most nutritious foods that derive from the sage plant Salvia hispanica. Salvia hispanica plant is the native to Mexico and Guatemala. The term “chia” derives from the Aztec word “chian” that means oily. Chia seeds are versatile and can be digested easily. Chia seeds are mottle colored with gray, black, brown, and white as well as have oval shape with a diameter of around 1 mm. Chia seeds were known as “Indian Running Food” because of their energizing features.

In Mexico and South America, chia seeds are used as a food source and in drinks. They are also used to treat injuries like wounds from gunshot. Black or white Chia seeds are wrapped with a highly porous hull which can soak more than seven times its weight in water, generating a gelatin like substance. The seeds have many benefits such as it decrease the level in blood pressure, levels of blood glucose, swelling of the arteries, etc. You can consume these seeds raw as a whole seed or ground. You can also put ground seeds on pinole and in baked foods such as cakes, breads and biscuits as ingredients.

Nutrition Facts of Chia Seeds


Chia seeds contain around 4g of protein which is higher than other seeds and grains. 1 serving of chia seeds contains 16 calories from protein as 4 calories are contained by every gram of protein.


Around 12g of carbohydrates are contained by 1-oz. serving of chia seeds. Among which 1g is pure carbohydrates and 11g is soluble fiber. 1 serving of chia seeds contains 48 calories from carbohydrates as 4 calories are contained by every gram of carbohydrates.


Around 9g of fat are contained by 1-oz. serving of chia seeds. Among which 8g is unsaturated fats and 1g is saturated fats. 1 serving of chia seeds contains 81 calories from fats as 9 calories are contained by every gram of fats. 13% of the DV is provided by 1 serving of chia seeds.

Vitamins and minerals:

Chia is an excellent source of phosphorus, calcium, iron, molybdenum, zinc, magnesium, potassium, copper, niacin, manganese, and even boron. Per serving chia contains 6 times more iron compared to spinach.

Omega-3 fatty acids:

Chia seeds are good source of omega-3. Around 5g of omega-3 fatty acids are contained by 1-oz. serving of chia seeds. Compared to flax seed chia seeds contain more omega-3. Omega-3 fatty acids help to diminish inflammation and decrease the risk of cancer, heart disease, and arthritis. Omega-3 fatty acids are also significant for metabolic processes, concentration and brain health.


Chia seeds are also good source of fibre. It contains both soluble fibre and insoluble fibre. Around 10g of fibre is contained by 1-oz. serving of chia seeds. Fibre helps to normalize bowel movements, cleans the intestinal tract, reduce blood cholesterol levels and aids in weight management.


Chia seeds are great source of antioxidants such as myricetin, quercetin, chlorogenic acid, kaempferol flavonols and caffeic acid which protect delicate essential fatty acids from oxidation.

Chia seeds contain less sodium which is important for the people with high blood pressure. They are rich in Omega-6 fatty acids. They are also cholesterol and Gluten free. They also contain higher levels of alpha-linolenic acid (ALA) which is an important acid as it is not produced by the body.

Chia Seeds Role in Weight Loss:

Along with high nutritional value chia seeds also have another property which helps you to lose weight. When chia seeds are consumed they soak up moisture in the stomach to form a gel like constancy. Between the carbs consumed and intestinal dietary enzymes an obstacle is formed because of which the alteration of carbohydrates to sugar is slowed down. Therefore a steady source of energy is supplied to the body and the blood sugar level is stabilized which prevent unnecessary intake of calories during the day and helps to lose weight. The seeds are rich in fiber that keeps you full for longer period, thus it suppress appetite and helps to lose weight. Omega-3 fatty acids boost the metabolism of the body which helps you to burn more fat.

Health Benefits of Chia Seeds:

  • They help to stabilize blood glucose levels.
  • They also provide good stamina and energy.
  • They help to lower the level of cholesterol.
  • The consumption of seeds also decreases the pain and inflammation related arthritis.
  • Chia seeds decrease blood pressure as well as support nervous, cardiovascular, immune and reproductive systems of the body.
  • A chia seed helps to improve brain function including memory and concentration.
  • Chia seeds play an essential role in the metabolism of carbohydrates and amino acids in the body as they contain vitamin B1 and B3 in good amount.

Chia Seeds video from youtube:

Chia Seeds- lose weight video from youtube:

1 Comment
  1. ed Says:

    I now know a lot about chia seeds. Guess you buy them at a health food store or over the inter net. Thanks.

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