Chia seeds – 5 health benefits and how to consume

Today, athletes are paying more and more attention to the nutritional value of foods. And it’s a good idea, because eating wholesome food will help you reach your athletic goals faster. Let me introduce you to a superfood that contains all three macronutrients and a whole spectrum of nutrients – chia seeds.

Chia seeds - 5 health benefits and how to consumeChia seeds – 5 health benefits and how to consume

Even the ancient Aztecs revered chia seeds for their unique nutritional properties. Warriors used them before battle to replenish their strength. Recently, this product has gained more and more popularity and, unlike commercial dietary trends, lives up to its fame.

Let’s take a look at five health benefits of chia seeds and talk about how to consume them properly.

1. Fiber

Just one tablespoon of chia seeds contains 5 g of dietary fiber. This is a real salvation for those who find it difficult to gain a daily intake of fiber, which is 38 g for men and 25 g for women.

In addition to its nutritional value, fiber is known to prolong life. This is possible because fiber reduces the risk of cardiovascular disease, the world’s most common cause of death. Fiber also normalizes blood sugar and cholesterol levels.

2. Antioxidants

Chia seeds are rich in antioxidants that rid the body of damaging free radicals. Of course, antioxidants cannot destroy all free radicals, but they actively fight them and reduce the risk of developing certain chronic diseases. Considering that intense physical activity provokes the formation of free radicals, it is very important for athletes to consume enough antioxidants. In theory, chia seeds accelerate muscle recovery by promoting muscle gain.

3. Proteins

Protein is essential for the repair and growth of muscle fibers. And one tablespoon of chia seeds contains 3 g of quality complete protein. In other words, this product provides the body with all nine essential amino acids. So look out for chia seeds if you want a good source of protein. And of course, this is a great find for vegetarians.

4. Omega-3 fatty acids

Chia seeds are unrivaled when it comes to sources of alpha-linolenic acid, a plant-based omega-3 acid. Although ALA is less valuable than the animal-based omega-3 fatty acids, it provides undeniable benefits for the body and is especially needed by vegans.

Studies have shown that people who consume alpha-linolenic acid are less prone to insulin resistance. Insulin resistance is a major risk factor for type 2 diabetes, heart disease, and obesity. Several studies have shown the effectiveness of chia seeds in normalizing blood sugar levels.

5. Minerals

Chia seeds are rich in iron, calcium, magnesium (23% and 31% of the RDA for women and men, respectively) and manganese (30% of the RDA). All of them have a positive effect on performance and improve training efficiency.

Magnesium regulates hundreds of enzymatic reactions, many of which are associated with muscle contractions, protein synthesis, and energy production. It also improves sleep quality, which is beneficial for muscle recovery after exercise.

See Also: These 3 Foods Will Improve Stamina, Speed ​​And Recovery

Manganese regulates blood sugar levels, the metabolism of proteins and carbohydrates, and affects the synthesis and activation of enzymes responsible for gluconeogenesis. Gluconeogenesis is the production of glucose from non-carbohydrate compounds. This metabolic process is important during prolonged exercise when glucose is depleted.

Recommended Daily Allowances for Magnesium and Manganese



Chia seeds (30 grams)


400 mg

310 mg

243 mg


2.3 mg

1.8 mg

0.6 mg

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