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| I never had a Chia Pet, but I’m making up for lost time by eating chia seeds daily. My favorite way to eat them is in oatmeal with nuts and fruit. I also like to soak a couple of tablespoons of chia seeds in a cup of milk for 1 to 2 hours and then add berries on top as a nice midday snack. |
| The most noticeable benefit of eating chia seeds is how well they regulate my digestion. Lindsay Mahar, a registered dietitian at Healthline, is here to fill us in on some of the other benefits these tiny seeds deliver. |
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Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |
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Written by Ginger Wojcik
August 14, 2025 • 3.5 min read |
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| Q: |
Why is everyone so excited about chia seeds? |
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| A: |
Chia seeds get a lot of publicity, and for good reason. These tiny seeds are packed with nutrients that may offer health benefits:
- Omega-3 fatty acids: A heart-friendly fat that may help lower “bad” and raise “good” cholesterol, promote brain health, and fight inflammation.
- Fiber: Getting enough of it may help improve digestion, lower “bad” cholesterol levels, and reduce your risk for type 2 diabetes and certain cancers.
- Protein: Along with fiber, protein can help you feel fuller for longer, which can support weight management and help stabilize blood glucose levels.
- Micronutrients: Specifically, calcium, iron, magnesium, phosphorus, zinc, and vitamins B1 and B3 can help promote bone health and energy.
- Antioxidants: These molecules can protect your cells by neutralizing free radicals in your body. This may help reduce your risk of cancer and other conditions.
Adding a daily serving (2 to 3 tablespoons) of chia seeds to your diet is a simple way to boost your nutrient intake. When soaked in liquid, chia seeds expand and form a gel. Soaking them or adding them to liquid-containing foods may also help prevent digestive discomfort. Here are some recipes that incorporate these small but mighty seeds:
While the nutrients in chia seeds are associated with health benefits, more studies are needed to confirm their health-promoting qualities. Our overall food choices throughout the day have a bigger impact on our health than a single food. That is to say, while chia seeds can definitely support a balanced diet, it’s the sum total of all the foods you eat throughout the day that matters.
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| Lindsay Mahar, Registered Dietitian
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)
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| Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. |
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