Chia seeds may be small, but they’re incredibly rich in nutrients. A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries.
The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds may promote heart health, support strong bones, and improve blood sugar management (1Trusted Source).
What’s more, chia seeds are versatile and can be used in many recipes. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.
Here are 7 health benefits of chia seeds, all supported by science.
 
1. Highly nutritious
Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. They’re believed to be native to Central America (1Trusted Source).
Historically, those in the Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. Today, chia seeds are enjoyed by people all over the world (2Trusted Source).
Ancient civilizations viewed chia seeds as highly nutritious — a belief that’s backed by modern science. In fact, just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains (3Trusted Source):
Calories: 138
Protein: 4.7 grams
Fat: 8.7 grams
Alpha-linolenic acid (ALA): 5 grams
Carbs: 11.9 grams
Fiber: 9.8 grams
Calcium: 14% of the Daily Value (DV)
Iron: 12% of the DV
Magnesium: 23% of the DV
Phosphorus: 20% of the DV
Zinc: 12% of the DV
Vitamin B1 (thiamine): 15% of the DV
Vitamin B3 (niacin): 16% of the DV
This nutritional profile is particularly impressive considering that it’s for just a single serving of about two tablespoons.
SUMMARY
Despite their tiny size, chia seeds are highly nutritious. They’re packed with fiber, protein, omega-3 fatty acids, and various micronutrients.
2. Loaded with antioxidants
Chia seeds are also an excellent source of antioxidants (1Trusted Source, 4Trusted Source).
Antioxidants not only protect the sensitive fats in chia seeds from going ranc