Chia seeds pack in these 6 benefits for the brain, heart, skin and more

Chia seeds spilling out of a glass jar. (Elena Fedorina / Getty Images)

Chia seeds have long been used as a superfood, prized by the Aztecs and Maya for their ability to provide long-lasting energy — and that’s because chia seeds provide some very real health benefits.

The tiny seed is native to Mexico and Guatemala. Related to mint, they come from the Salvia hispanica plant. And yes, they are the same chia seeds sold in “Chia Pet” kits.

Lately, chia seeds have become a common ingredient in healthy recipes, from muffins to overnight oats to the TikTok-famous chia seed water. But it’s left people with a lot of questions about the superfood seed.

What exactly are the health benefits of chia seeds? How many chia seeds can you eat in a day? Do chia seeds help you lose weight? What is the best way to eat chia seeds? And are there risks if you eat too many? Here’s what to know.

Health benefits of chia seeds

There’s a reason why so many health and nutrition pros keep chia seeds on hand: A 2-tablespoon serving (which is a ton of seeds) has 150 calories, 10 grams of fiber, 6 grams of protein and 10 grams of fat, most of which is the healthy, polyunsaturated variety.

Here’s what else to know about the health benefits of chia seeds.

Fiber

Chia seeds are high in fiber (in addition to being gluten-free). Getting enough fiber in your diet can decrease the risk of a range of conditions, including heart disease, Type 2 diabetes, cancer, inflammation and digestive issues, according to Harvard University.

Protein

Chia seeds are a source of plant-based protein. Research shows that replacing animal-based protein sources with those that are plant-based — such as seeds, nuts and beans — can have a range of benefits, largely due to reducing consumption of saturated fats and sugar. These benefits include decreased risk of high blood pressure, heart disease and Type 2 diabetes, weight loss and more.

Fatty acids

Chia seeds are rich in alpha linolenic acid (ALA), a type of plant-based omega-3 fatty acid that has anti-inflammatory benefits. The body can’t produced ALA on its own, so it’s important to get enough of it through food. Omega-3s also help with brain health and heart health.

Hydration

Chia seeds can absorb up to 10 times their weight in water. This means that when you eat chia pudding or chia gel, you’re also getting the liquid they absorbed along with it. Consuming liquids via chia can be smart for times when you don’t want to drink a lot of water, like before a race or a run, or even before bed.

Skin health

Chia’s hydration benefits mean that the ingredient is also beneficial for healthy, glowing skin. Because chia include healthy fats, they’re also a smart ingredient for anyone dealing with dry skin.

Antioxidants

Chia seeds also contain plenty of antioxidants, substances that have been shown to have a range of health benefits, mostly protecting the body from diseases like cancer, diabetes and Alzheimer’s.

Can chia seeds help you lose weight?

When used properly, chia is an incredibly healthy ingredient. But some influencers on TikTok are recommending using it in a way that could be harmful to certain individuals. So-called “chia water” has been touted as a weight-loss aid, with proponents claiming it makes you feel full due to the expansion of the seeds in your stomach.

The “internal shower” drink is another chia-inspired TikTok trend that claims to cure constipation and bloating.

While the fiber and protein content of chia seeds do make them a smart choice for anyone who wants to feel fuller longer — and avoid too many between-meal snacks — they do not block hunger. And while chia seeds and water can help promote digestion and help you go to the bathroom more easily, which may leave you feeling lighter, these drinks aren’t a smart choice for everyone.

Chia seed risks

The potential danger of using chia seeds in a beverage like chia water (basically chia seeds mixed with water) is that if you don’t allow the chia seeds to expand first, they could potentially cause an issue for people with dysphagia, other swallowing disorders, or diverticulitis. Chia seeds should not be consumed dry by the spoonful as they can mix with saliva to form a gel and possibly block the esophagus. And this drink wouldn’t be advisable for children, babies or anyone with difficulty swallowing.

You should also stick to no more than one 8-ounce glass of this type of mixture daily. More than that could lead to stomach cramping and possibly diarrhea. Two tablespoons of chia seeds have 6 grams of fiber, which isn’t a crazy amount, but if you’re not used to a high-fiber diet, it could be too much all at once.

How many chia seeds should you eat a day?

It’s smart to stick to the 2-tablespoon serving size. You’ll probably want to break this up throughout the day, adding a teaspoon or two to your smoothie, another teaspoon in your mid-morning yogurt, and the rest in recipes like chia pudding.

How to use and store chia seeds

Due to their fat content, chia seeds should be stored in a sealed bag or container in the refrigerator or freezer to increase their shelf-life.

Some ideas for using chia seeds: Sprinkle chia seeds over cereal and yogurt, add them to smoothies, soup and even burgers. You can make a chia gel to use as a thickener in creamy soups and as an egg replacement. Combine a quarter-cup of seeds with 2 cups of water, let stand for 15 to 30 minutes, then stir with a whisk. You can mix the gel with mashed fresh fruit to make a jam, or with fruit juice or plant-milk to make chia pudding.

You can also use chia seeds as a coating for energy bites. Simply roll the mixture into balls, then roll in the chia seeds to coat. And it’s a fantastic addition to homemade granola.