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List of Health Benefits of Chia Seeds

Looking at all the above information, you must be convinced of the numerous benefits that chia seeds provide. But, if you are still not convinced, here is a list of health benefits that chia seeds provide-

  • Chia seeds help in weight loss

Chia seeds include fibre and protein, which may help those who are attempting to reduce weight. Chia seeds include around 10 grams of nutritional fibre for every 28 grams grams of weight, which is a remarkable 35% fibre content by weight.


Soluble fibre makes up the majority of the fibre in these seeds. It absorbs water, turns into a gel, and expands in your stomach to help you digest food more slowly and feel fuller. So, in addition to facilitating weight loss, chia seeds are good for digestion purposes too.


Furthermore, the protein in chia seeds may aid in the reduction of hunger and food consumption. As a result, it's been suggested that chia seeds might help you with hunger control and weight loss.

  • Chia seeds benefit the skin

Chia seeds are really high in antioxidants and omega 3 fatty acids, which help to slow down the ageing process, calm inflammation, minimise acne scarring, and keep skin glowing and healthy.


Chia seeds are high in minerals like iron and potassium, and frequent ingestion can help improve skin radiance and suppleness, making it glow from the inside out. So all in all, the benefits of chia seeds for the skin far exceed any other foods or natural remedy.

  • Chia seeds lead to better blood sugar control

Maintaining a balanced blood sugar level is essential for good health.


Chia seeds have been shown in animal tests to lower insulin resistance and improve blood sugar management, two key risk factors for type 2 diabetes and heart conditions. Human studies have shown that chia seed bread had a lower blood sugar response than more typical loaves.

Nutritional Facts about Chia Seeds

As mentioned earlier, the benefits in chia seeds are numerous. All these benefits arise from their high nutritional value. Although chia seeds contain minimal sugar and only 6% water, their high nutritional value comes from the seed’s high fibre (around 34%), carb (around 42%) and fat (around 30%) content.


They also contain a high calorific value, antioxidants, a decent protein (around 16%) content, omega-3 fatty acids and several essential minerals.


If you are interested in taking an in-depth look at the nutritional profile of chia seeds to plan your diets, then here is an extensive observation of what chia seeds nutrition looks like. Take a look at the nutrients present in 100 grams of chia seeds-

Chia seeds Nutrients

Chia seeds Nutritional Value (Per 100 grams)






16.5 grams


42.1 grams


0 grams


34.4 grams


30.7 grams

Important Macronutrients and Micronutrients in Chia Seeds

The many uses of chia seeds can only be fully understood once you take a look at the macronutrients and micronutrients available in these seeds. Apart from their tremendous levels of fibre, carbs and fats, chia seeds also contain several essential minerals and are really beneficial for your body in several ways.


Let us take an in- depth look at the important macronutrients and micronutrients present in chia seeds-

  • Fat

Chia seeds boast of a really good amount of fat content. What’s more interesting is that around 20% of the fats in chia seeds consist of omega-6 fatty acids. Moreover, an astounding 75% consist of the omega-3 (ALA). So, all in all, chia seeds are a really amazing source of fats for you.

  • Minerals

Minerals such as calcium, iron, zinc, copper, manganese, niacin, and magnesium are abundant in chia seeds. All of these minerals are very useful for our bodies. While iron and calcium help facilitate the creation of red blood cells, the latter also plays a big role in the health of your bones. Another mineral, manganese, is vital for your development, metabolism and your growth.

  • Vitamins

Chia seeds are an excellent source of fat and minerals, but they do lack quite a bit in vitamins and are not the best source for vitamins. Although you are better off fulfilling your daily dose of vitamins from somewhere else, for the record, chia seeds provide vitamins B1 and B2 in modest quantities.

  • Plant compounds

The presence of eight exogenous amino acids was verified by amino acid analysis, with the highest concentrations of leucine, arginine, phenylalanine and lysine. Endogenous amino acids such as glutamic and aspartic acids, as well as alanine and glycine, are also abundant in chia seed proteins. On top of all this, chia seeds also contain a variety of phytocompounds like caffeic, cinnamic, chlorogenic and ferulic acids.

Chia seeds vs. Flax seeds vs. Basil seeds

The benefits of chia seeds, flax seeds, and basil seeds are numerous as they stand out as nutrient-dense foods. From improved heart health to weight management, consuming these seeds offer you great advantages.


While both chia and flax seeds are high in fibre and omega-3 fatty acids, the former also contains high antioxidants. Thus, the health benefits of chia seeds are enhanced a little bit. Both of these seeds can be incorporated into a variety of dishes, including smoothies, yoghurt, and baked food items. On the other hand, basil seeds, also known as sabja seeds, are often added to desserts such as falooda. Basil seeds are high in fibre, and antioxidants, and are believed to have a cooling effect on the body.


Below you will discover the breakdown of flax, basil, and chia seed’s nutritional value in 100 grams.


Chia Seeds

Flax Seeds

Basil Seeds





Total fat

30.7 g

42.2 g

13.8 g

Dietary fibre

34 g

27 g

26.2 g


17 g

18 g

22.5 g


42.1 g

28.9 g

63.8 g

How Can We Prepare Chia Seeds?

High in nutrition, chia seeds are an incredibly versatile and easy-to-use ingredient that can be incorporated into a variety of dishes. To prepare them, simply add the desired amount of chia seeds to a liquid base such as water, juice, or yoghurt and let the mixture sit for a couple of hours or overnight. This will give the seeds time to soften and form a gel-like consistency.


Another option is to grind them into a powder and use it as a thickener in smoothies or as an egg replacer in baking. You can also enjoy chia seeds straight out of the bag. Regardless of how you choose to consume them, the numerous benefits of chia seeds make for a nutritious and convenient addition to any meal.


However, some popular ways of preparing and adding the nutrition of chia seeds to your diet include-


  • Soaking: Soak chia seeds in water or non-dairy milk for a few hours, or overnight, to create a gel-like consistency. This can be used as a base for puddings or added to smoothies for extra thickness.

  • Sprinkling: Simply sprinkle chia seeds on top of cereal, yoghurt, or salads for a crunchy texture and added nutrition.

  • Baking: Incorporate chia seeds into baked goods like bread, muffins, or energy bars for an added boost of fibre and omega-3s.

  • Grinding: Grind chia seeds in a coffee grinder or blender to create a fine powder. This can be used as a thickener for sauces or soups, or as an egg replacement in baking.

  • Drinks: Chia seeds can be added to drinks like juice, smoothies, and water to make them more filling and nutritious.

Health Risks of Chia Seeds

Chia seeds can be incredibly healthy for you and offer a wide variety of benefits, but there are also some potential health risks to consider.


One of the many chia seeds benefits is their high fibre content, which can aid in digestion and weight loss. However, the same can cause digestive issues like abdominal pain and diarrhoea if eaten in excess. Furthermore, since they absorb water quickly it's important to stay hydrated while consuming them. Make sure to watch your portion size so as not to overload your system with too much fibre or interfere with mineral absorption.


On the whole, though, chia seeds are nutrition-packed food and are incredibly healthy when consumed in moderation. Eating them as part of a balanced diet is considered safe, provided you are not allergic to them. However, if you experience new symptoms after consuming chia seeds, you must discontinue their use and consult a medical professional.


With all the information we have seen above, we can safely say that chia seeds have benefits for men, women and children of all ages. From weight loss to hair growth and even controlling blood sugar levels, chia seeds have it all covered. And what’s best is that they are readily available and are really cost effective too.


While these superseeds have you covered when it comes to maintaining good health, it is always advisable to have a safety net regarding your financial health, like getting a health insurance plan. You can always visit Bajaj Markets to check out the best insurance plans for yourself.

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