5 Benefits of Chia Seeds and How Much to Eat a Day

Tiny chia seeds pack big benefits: Despite its small size, this superfood is loaded with fiber, protein and heart-healthy fats. It's a perfect addition to vegan and vegetarian diets — and it might even help you lose a few pounds.

Most claims about chia seeds are based on anecdotal evidence, though, so what's true and what's hype? Keep reading to learn more about chia seeds benefits, serving size and recipes.

These tiny seeds have been used as food and medicine for thousands of years. They are harvested from a flowering plant that belongs to the Lamiaceae family (the same family as mint). What makes them stand out is their unique nutritional profile.

About 23 to 35 percent of chia seeds is dietary fiber, according to a March 2017 review in the journal ‌Annals of the National Institute of Hygine‌.

After ingestion, these tiny seeds form a gel-like substance in the stomach, filling you up quickly. Due to their high fiber content, they absorb up to 15 times their weight in liquid, as reported in an October 2015 review in the ‌Journal of Food Science and Technology‌. The fiber in chia seeds increases stool volume and keeps you regular. Plus, it promotes fullness and curbs hunger, according to the Mayo Clinic.

Another 31 to 34 percent is fat. The dietary fats in chia seeds are mostly polyunsaturated fatty acids, such as omega-3s and omega-6s. These nutrients may protect against cardiovascular problems and lower "bad" LDL cholesterol levels, per the American Heart Association (AHA).

The AHA recommends replacing trans and saturated fats with monounsaturated and polyunsaturated fatty acids to keep your heart healthy. Avocado, nuts, seeds, sesame oil and olive oil are all good sources of monounsaturated fats.

Chia seeds also deliver more protein per serving than barley, rice and oat seeds, per the AHA. In fact, 16 to 26 percent is protein. They are rich in glutamic acid, an amino acid that supports brain health and serves as a neurotransmitter. Arginine, lysine, histidine, leucine and valine are some of the most abundant amino acids in chia seeds. These nutrients are the building blocks of protein and play a key role in hormone production, metabolic function and cardiovascular health.

In addition to protein, carbs (37 to 45 percent of chia is carbs) and fat, these seeds boast high antioxidant levels. They provide large doses of beta-sitosterol, quercetin, kaempferol, polyphenols and vitamin E. Antioxidants scavenge oxidative stress and protect your cells from free radical damage, which is a major risk factor for diabetes, cancer, heart disease and neurodegenerative disorders.

A single serving of chia seeds boasts about 44 percent of the daily recommended intake of tryptophan, according to the USDA. Tryptophan is an amino acid that serves as a precursor for serotonin, melatonin and other bioactive compounds. It also supports growth and development, increases protein synthesis and promotes mental health, according to a September 2018 article in the ‌International Journal of Tryptophan Research‌.

This amino acid helps modulates social behavior due to its ability to raise serotonin in the brain, according to a May 2016 research paper in ‌Neuroscience & Biobehavioral Reviews‌.

Now that you know more about chia seeds, you may be wondering what a serving size looks like. The answer might surprise you: One serving is only 1 ounce or 2 tablespoons, per the International Food Information Council Foundation.

Despite its relatively small size, one serving of chia seeds offers hearty doses of protein, B-complex vitamins, magnesium, calcium and zinc.

Just 2 tablespoons provide the following nutrients, according to the USDA:

• 138 calories
• 4.7 grams of protein
• 11.9 grams of carbs
• 8.7 grams of fat
• 9.8 grams of fiber
• 14 percent of the DV (daily value) of calcium
• 12 percent of the DV of iron
• 12 percent of the DV of zinc
• 23 percent of the DV of magnesium
• 15 percent of the DV of thiamin
• 16 percent of the DV of niacin

Soak them in water, fruit juice, smoothies, almond milk or other liquids before enjoying them. Try adding them to soups, oatmeal, puddings and even sauces to get more nutrients in your diet.

Experiment with chia seed recipes, like energy balls, homemade granola, chia seed muffins, chia coconut pudding and chia crackers. You can also add chia seeds to protein shakes. This combo will fill you up quickly and curb hunger for hours.

Chia seeds are marketed as a natural weight-loss aid that melts away fat and keeps you lean. Unfortunately, there is little evidence to support these claims. Most studies conducted on chia seeds and weight management are small, inconclusive and preliminary.

As the Harvard T.H. Chan School of Public Health points out, animal studies indicate these seeds promote weight loss. However, these findings don't necessarily apply to humans.

In humans, a December 2016 clinical trial in ‌Nutrition, Metabolism & Cardiovascular Diseases‌ found people with overweight, obesity and diabetes who ate chia seeds daily for six months experienced a significant reduction in body weight, waist circumference and inflammatory markers. While these results seem promising, the study had only 77 participants, so more research is needed to confirm the weight-loss benefits.

Chia seeds may, however, help you stick to your diet and improve appetite control. This functional food is full of fiber, leading to greater fullness. When you eat chia seeds as part of a healthy diet, the dietary fiber may help facilitate weight loss, according to February 2015 research in the ‌Annals of Internal Medicine‌.

Despite their potential benefits, chia seeds can cause adverse reactions when you eat too many. First of all, they are high in fiber. Eating too much fiber can lead to digestive distress, constipation or diarrhea, abdominal pain, bloating and mineral deficiencies.

Second, these seeds absorb large amounts of water and could cause a life-threatening esophageal obstruction, according to an October 2014 case report in ‌The American Journal of Gastroenterology‌. Stick to one serving of chia seeds per day to be safe.