Chia Seeds

Chia seeds are a top source of omega-3 and omega-6 fatty acids, which are essential fatty substances that your body needs to get from food to support a variety of functions, as the U.S. National Library of Medicine explains. These essential fatty acids are integral to forming cell membranes; providing energy to your body; supporting your immune, cardiovascular, and endocrine systems; and mediating inflammation, according to the National Institutes of Health (NIH). Chia seeds are richer in these omega-3 and omega-6 fatty acids than most other plant s
Omega fatty acids provide health benefits like protecting your heart, promoting healthy blood sugar, and supporting your mental health.

They can support your digestive health.
Chia seeds’ fiber content is impressive: 10 grams per serving. Depending on your needs, that’s between 29% and 45% of the fiber you need in a single day, per the Centers for Disease Control and Prevention (CDC). And this fiber can work all kinds of feel-good magic in your gastrointestinal tract.
Most of chia’s fiber is insoluble, which adds bulk to your stool and speeds things along, basically preventing constipation and making it easier to poop, according to the U.S. National Library of Medicine.

Chia seeds have some soluble fiber too, Panitz says. Soluble fiber has the opposite effect, absorbing and swelling up with water in the stomach to form a thick gel that slows down digestion, as SELF has explained. Having a balance of both kinds of fiber in your diet is generally optimal for a happy digestive system.
They can help keep you full and satisfied.
If you’re looking for a meal add-on that’ll help you stay satiated, look no further than chia seeds and their potent combo of fiber and protein. “Both fiber and protein take longer to move through the digestive tract than refined carbohydrates, helping us feel full faster,” Orlando-based nutrition expert and recipe developer KeyVion Miller, RDN, tells SELF.
Its other components can help you stay satisfied longer too. The bulk provided by insoluble fiber and water-holding properties of soluble fiber can also enhance feelings of fullness. The fiber content also helps your blood sugar levels stay nice and even after a meal, per the CDC. Hello steady energy! And fat is known to help prolong feelings of long-term satiety, as SELF has reported. All in all, these small seeds can have a surprisingly big effect on your satisfaction.

They can help you recover post-workout.
One of the few complete plant proteins, chia seeds pack a punch that can help your body bounce back faster after exercising. As a complete protein, they contain all of the nine essential amino acids that your body can’t make on its own, as the Harvard T.H. Chan School of Public Health explains. The various amino acids in protein are basically your body’s building blocks—they’re important for growing and repairing cells and tissues throughout your body, as SELF has reported, including your organs, fluids, skin, and, of course, muscles. Exercise can cause tiny tears in your muscle fibers, and protein helps your tissue repair that damage to come back stronger.

In particular, chia seeds are a rich source of branched-chain amino acids (BCAAs), which, in supplement form, have been associated with increased protein synthesis (i.e. muscle-building) and reduced muscle breakdown with exercise, according to research published in the Journal of the International Society of Sports Nutrition. So it may be worth tossing some into your post-workout smoothie.

They can help support bone health.
If you’re looking for a non-dairy option to support a sturdy skeleton, chia seeds are a top choice. They are a good source of minerals like phosphorus, potassium, magnesium, and calcium, and are especially rich in calcium, which is important for maintaining bone health. A serving of chia seeds provides about 18% of the Recommended Daily Allowance (RDA) for calcium, according to the Harvard T.H. Chan School of Public Health. Miller often recommends chia seeds as a source of calcium for people on a vegan diet. And since magnesium deficiency can contribute to osteoporosis, that mineral is good for your bones too. “This calcium-magnesium combo is needed for strong, healthy bones,” Bazilian says.