Superfood Series: Benefits of Chia Seeds (Inside and Outside of the Gym)

Superfood series: Benefits of Chia Seeds

Don’t be fooled by their size, it is no accident that Chia seeds made it to our Superfood Series. From the Salvia Hispanica plant, these tiny seeds pack a nutritious punch; pound for pound, there are few foods which can compare with the abundance of vitamins and minerals that they contain.

These seeds were a staple food back in the times of Maya and Aztecs, only recently being rediscovered exponentially by the fitness community as a food which can contribute to overall wellness and performance.

Here is some of the benefits of chia seeds and why you should consume these delicious powerhouses of nutrients:

Low calories

These are great to add to a smoothie or yogurt for a post-workout re-fueling. In only one ounce (around 2 table spoons), there are 137 calories and one gram of digestible carbs.

Some vital nutrients in the same amount contains:

  • 11 grams of fiber
  • 4 grams of proteinscoop of chia seeds
  • 9 grams of fat (with 5 being omega 3s
  • 30% of RDA Manganese and Magnesium
  • 27% of RDA Phosphorus
  • 18% of RDA Calcium
  • 7% of RDA Zinc
  • 1% of RDA Potassium
  • 3% of RDA Copper
  • Trace of vitamin B1 and B2

Impressive for just 2 tablespoons of Chia seeds!


Can aid in fat loss

Out of the 12 grams which are carbs, 11 of these are fibre. Because it can expand to 10-12 times its own weight in your stomach, in theory this should make you feel fuller from the slow absorption of food, which can help you eat less calories, preventing you from over-eating. This can work hand in hand with weight loss as cravings may stay low between meals.

These seeds also contain tryptophan, which is an amino acid which can help to suppress our appetite, help us sleep and regulate mood.

The whopping 40% fibre of the total nutrients in this seed makes it pound for pound one the best fibre sources in the world. A bonus is that the fibre can help your digestive health by feeding the friendly bacteria in your intestines, one of the gut-friendly benefits of chia seeds. They are a great way how to speed up your metabolism.


Filled with antioxidants

Chia seeds are full of antioxidants. These are important for fighting the production of free radicals which can damage molecules in cells and contribute to aging and diseases like cancer.

When they come from a whole food source like chia seeds or camu camu powder, it is much more effective than receiving them from supplements.

It has been suggested that they contain more antioxidants than blueberries, meaning that these can make the perfect addition to any health detox smoothie.


High in protein

In comparison to other plants, these powerful little seeds contain a high amount of protein, which 14% of their weight is comprised of. There’s is a decent amount of amino acids which are the building blocks of protein, meaning faster absorption as they do not have to be broken down by our stomach acid before being transported to our muscles.

Protein is essential for muscle maintenance and building new muscle fibres after a workout, also has shown to suppress our appetite.

As it is crucial for us to meet our daily protein requirements,  chia seeds can contribute towards the requirements for vegetarians as it is a protein-packed alternative to meat (although it should not be the only source of protein), some of the amazing benefits of chia seeds which can be appreciated by vegetarians and meat eaters alike. They contribute towards a good meal to have after a workout and can also be added to certain foods which would be good to eat before a workout.

May reduce the risk of heart disease and diabetes

The benefits of chia seeds may also include our cardiovascular health. Alongside its high fibre and high protein content, this superfood contains a healthy amount of Omega-3 fatty acids, meaning they should contribute to our metabolic function.

Some studies found they were linked to a decrease in LDL cholesterol and increase HDL cholesterol, but the results are inconclusive.

However, there is evidence that type-2 diabetes can be managed by eating Chia seeds. They have been found to reduce blood pressure and hs-CRP, an inflammation of the arteries which is correlative to heart disease.


Bone Health

Because chia seeds are loaded with calcium, phosphorous and magnesium, this is fantastic for our teeth and bones, keeping them strong and healthy.

These are a perfect alternative source of minerals for those who don’t eat dairy, and are actually richer in calcium than dairy.

Make sure you get organic, non GMO chia seeds as I believe that natural is always better. Here is the one that I recommend:

RealFoodSource Certified Organic Raw Dark Chia Seeds 1KG with FREE Chia Recipe Ebook

In our Superfood Series, we have also covered the amazing Moringa plant, one the most nutrient-dense and less known superfoods in the world. These superfoods may help you on your journey on how you can get a 6 pack and ab exercises included.

Cautionary Note: All information in this article is for educational uses only. Make sure that you contact a healthcare professional before eating chia seeds if you believe that you may have allergies. Make sure you exercise moderation when dealing with chia seeds because high amounts may cause: gastrointestinal issues, low blood pressure. Do not eat chia seeds if pregnant. Enjoy the benefits of chia seeds as all good things are meant to be enjoyed; in moderation.

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