Chia Seed: The Super Small Superfood

It’s been called a superfood and a miracle seed, but in Mayan “chia” means “strength” . . . and I think I like that one the most. (1)

Tiny but mighty, these seeds come from the Salvia hispanica plant, a member of the mint family native to Central and South America. The Aztecs and Mayans prized them for the the energy and staying power they provided – often enjoying them as a kind of breakfast pudding. (2) (1)

The Tarahumara people of Mexico have a similar tradition. They make Iskiate (or chia fresca) by mixing chia seeds with water, lime juice, and sometimes a touch of honey. It’s a time-tested way to stay hydrated and energized on long journeys. (3)

In addition to being rooted in tradition, chia plants have actual roots that make them a superstar in regenerative farming. Their deep root systems grow quickly, anchoring the soil and reducing erosion while naturally enriching it with organic matter.

Chia thrives with minimal water and little need for pest control, which helps keep our groundwater clean. Their purple blooms attract pollinators like bees, boosting biodiversity and helping nearby crops thrive.

As a bonus, chia is a star in crop rotation strategies—restoring soil health and helping disrupt pest and disease cycles naturally.

Of course, this isn’t a gardening article, so let’s get to the health benefits. As always, I want to mention that none of these statements have been evaluated by the FDA, this article is not medical advice, and it is not meant to diagnose or treat any condition. Ok, let’s dive in.

#1 – Hormone Supporting Fats

Chia seeds are rich in alpha-linolenic acid (ALA), which is a type of short-chain omega 3 fatty acid that our body can use to make long-chain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Although fish oil is still the easiest way to get those long-chain omega-3s, women tend to be better at converting ALA to EPA than men—enough to actually shift their omega-3 levels. (4)

Why is this important? Because, EPA is a building block for eicosanoid hormones, which play a vital role in regulating inflammation throughout the body. (5)

Also, research suggests that it positively influences thyroid hormone production and function. (6)

#2 – Better Blood Sugar Balance

ALA also positively influences insulin sensitivity, which supports healthy metabolic function by making it easier for your body to keep blood sugar stable. That means fewer energy crashes, fewer cravings, and steadier focus throughout the day. (7) (8)

#3 – Gut Health

When chia seeds soak in liquid, they absorb many times their weight in water and form a gel-like consistency. This gel is largely made of soluble fiber and mucilage (a type of viscous plant fiber). It’s very similar to what you find in flaxseeds, slippery elm, and marshmallow root.

The fiber content is thought to support gut health – including the gut lining – in a few ways.

Mucosal support – The slippery, gel-like texture may mimic or support the body’s own mucus layer in the gut, which acts as a protective barrier for the intestinal lining. The gel may provide a soothing coating that reduces irritation—similar to how aloe vera is used topically and mucilaginous herbs are used for throat and digestive inflammation.

Feeds good bacteria – In a 2019 review in Nutrients, chia was noted for its potential to improve digestive health, especially via fiber-induced gut microbiome changes and anti-inflammatory properties. (9) Its dietary fiber acts as a prebiotic, meaning it feeds beneficial gut microbes.A healthier gut microbiome is closely linked with gut lining integrity.

Improved stool formation – The gel helps regulate bowel movements—softening stools while also adding bulk—which can reduce mechanical stress on the gut lining.

#4 – Helps You Feel Full Longer

In other words, it’s a solid strategy for avoiding hangry episodes.

In this study, participants who added chia seeds to their yogurt—either 7 or 14 grams— felt more satisfied and ate fewer calories than when they ate yogurt without chia.

#5 – Antioxidant Support

Our bodies break down toxins via oxidation – a process that transforms them into water-soluble compounds that can be flushed out of the body. Oxidation produces free radicals, which can damage tissues and accelerate aging unless they are neutralized by antioxidants. 

It’s a natural process with a built-in balancing mechanism: antioxidant-rich foods. Chia seeds definitely make the cut in this category – they’re an excellent source of anti-inflammatory compounds including caffeic acid, chlorogenic acid (also found in coffee), and quercetin.

#6 – Strong Bones, Naturally

Chia seeds are also a good source of bone-building minerals like calcium, phosphorus and magnesium, plus trace amounts of other minerals. (9)

In this study, long-term consumption of chia seeds was linked with higher bone mineral density and better liver and intestinal health.

#7 – Heart Health

Chia seeds are thought to support cardiovascular health in several ways:

• Cholesterol Levels – The soluble fiber found in chia seeds binds with bile acids to reduce LDL (“bad”) cholesterol. (10) Also, some research suggests that chia seed consumption generates a beneficial impact on HDL (“good”) cholesterol levels, most likely via the anti-inflammatory properties of alpha-linolenic acid (ALA)
• Blood Pressure – Chia seeds contain several compounds that research has found positively influence blood pressure levels that tend to run high. The two most notable are chlorogenic acid and magnesium. (11)

How To Use Chia Seeds

• Stir into smoothies
• Whip up this mango chia pudding
• Add to homemade yogurt
• Make this easy strawberry jam (or blackberry, or strawberry + elderberry)
• Although heating may reduce some of chia’s beneficial properties, they can be used as an egg substitute in many baked goods

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1. Ursini, T. (2013). Chia seed (Salvia hispanica): An ancient grain trending in modern nutrition. Journal of Nutrition in Recipe & Menu Development, 13(2), 114–118.
2. Jovanovski, E., Li, D., Ho, H. V. T., Duvnjak, L., & Vuksan, V. (2019). The effect of Salba-chia (Salvia hispanica L.) on postprandial glycemia: A systematic review and meta-analysis of randomized controlled trials. Nutrients, 11(9), 2067.
3. Grand Teton Ancient Grains. (2023, March 19). Chia Seed History and Origin.
4. Childs, C. E. (2020). Sex hormones and n-3 fatty acid metabolism. Proceedings of the Nutrition Society, 79(2), 219–224.
5. Moss, C. A. (2018, December 1). Fish Oil and Supplements of EPA/DHA – Reducing the Stress Response. Moss Center for Integrative Medicine.
6. Makino, M., Oda, N., Miura, N., Imamura, S., Yamamoto, K., Kato, T., Fujiwara, K., Sawai, Y., Iwase, K., Nagasaka, A., & Itoh, M. (2001). Effect of eicosapentaenoic acid ethyl ester on hypothyroid function. Journal of Endocrinology, 171(2), 259–265.
7. Heskey, C. E., Jaceldo-Siegl, K., Sabaté, J., Fraser, G., & Rajaram, S. (2016). Adipose tissue α-linolenic acid is inversely associated with insulin resistance in adults. The American Journal of Clinical Nutrition, 103(4), 1105–1110.
8. Gomes, P. M., Hollanda-Miranda, W. R., Beraldo, R. A., Castro, A. V. B., Geloneze, B., Foss, M. C., & Foss-Freitas, M. C. (2015). Supplementation of α-linolenic acid improves serum adiponectin levels and insulin sensitivity in patients with type 2 diabetes. Nutrition, 31(6), 853–857.
9. Kulczyński, B., Kobus-Cisowska, J., Taczanowski, M., Kmiecik, D., & Gramza-Michałowska, A. (2019). The chemical composition and nutritional value of chia seeds—Current state of knowledge. Nutrients, 11(6), 1242.
10. Silva, L. D. A., Verneque, B. J. F., Mota, A. P. L., & Duarte, C. K. (2021). Chia seed (Salvia hispanica L.) consumption and lipid profile: a systematic review and meta-analysis. Food & Function, 12(19), 8835–8849.
11. Martínez, M. A., & González, J. M. (2024). The effects of chia seed (Salvia hispanica L.) consumption on blood pressure and obesity in adults: A systematic review and meta-analysis. Food and Chemical Toxicology, 190, 113123