Chia Seeds: An Ancient Superfood

Learn how chia seeds went from being a staple of ancient civilizations to a modern-day superfood, and how to incorporate them into your diet.

Culinary Medicine

by Lori A Smolin, PhD  and

Mary B Grosvenor, MS, RD 

Chia seeds are small but mighty. These miniscule seeds pack a monumental nutritional punch. It is no wonder they have become one of social media’s latest viral health trends.  They are promoted as a source of fiber and healthy fats and to support digestive health. The current popularity of chia seeds has caused their market size to grow to $1.72 billion in the US, but their benefits are not a new discovery. [1] Since 3500 B.C.E. chia seeds have been considered a nutritional powerhouse.[2] But are they everything modern promoters and ancient wisdom claim them to be? 

Chia Origins and Reemergence

Chia means strength in the language of the Mayans of early Mesoamerica where ancient runners and warriors used them to boost energy and increase stamina. [2]  These diminutive seeds were an important part of this early culture.  Along with corn, beans, and amaranth, they were a dietary staple. [3] They symbolized fertility, life, and sustenance and were often used as offerings to the gods for a good harvest. Chia seeds were even used medicinally to dress wounds and settle stomachs. [3]  However, when Spain colonized this region, the indigenous people were forced to grow European crops such as barley and wheat, and the use of this native plant diminished. [3] It was not until the 1980s that there was a resurgence of interest in chia seeds, ironically, not for their health benefits, but for their ability to quickly sprout thick green “fur” on trendy terracotta figurines called “Chia Pets”. [3]  It took two more decades for chia seeds to reassert their rightful place as a modern, as well as ancient, superfood. 

Seeds of Health

Chia seeds have been called a superfood. Although the term “superfood” is technically a marketing term with no scientific definition, foods that are given this label are typically high in essential nutrients and offer potential health benefits. [4]  The nutrients and phytochemicals in chia seeds have been shown to reduce inflammation, improve blood lipid profiles and weight management, lower blood pressure and  blood glucose, and enhance gut health.[5] Although meta-analyses have not consistently found that adding chia seeds to the diet provides all of these benefits, as part of a healthy dietary pattern they contribute to overall health and help reduce the risk of chronic disease. [6,7,8]  

Chia seeds are a good source of protein and healthy fats. A two-tablespoon serving provides about 4 grams of high-quality protein and 7 grams of fat. [5]  About 60% of the fat in chia seeds is from omega-3 fatty acids and 20% is from omega-6 fatty acids, both of which are important for the structure of cell membranes. [9] While omega-6 fatty acids, which are found in vegetable oils, nuts, and seeds, are prevalent in the modern diet, omega-3s are harder to come by.[10]  Fatty fish are a common source, but chia seeds are one of the best plant sources. Chia seeds contain alpha-linolenic acid, an omega-3 that can be used to synthesize two other omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA is needed to form regulatory molecules that reduce inflammation, blood pressure, and blood clotting, and DHA is important for the structure and function of the retina of the eye. 

Chia seeds provide plenty of dietary fiber; two tablespoons provide 40% of the amount recommended for an entire day. Most of the fiber in chia is mucilage, a type of soluble fiber that absorbs water. When soaked, the seeds swell, absorbing 10 to 12 times their weight in water, forming a gel around the seed [5].  This ability to form a gel gives this superfood a superpower: chia seeds slow absorption. This makes you feel full more quickly so it is beneficial when trying to cut back on calories. It also slows glucose absorption, reducing the postprandial rise in blood glucose, which can help reduce the risk of diabetes.[8,11]  This gel-forming soluble fiber also traps cholesterol and bile acids in the GI tract, helping to lower LDL cholesterol in the blood. [11] The soluble fiber in chia seeds also feeds the healthy bacteria in your gut and can help soften stool, making elimination easier and preventing constipation. [11]  

Chia seeds are plentiful in the B vitamins thiamin and niacin and the minerals calcium, phosphorus, and magnesium needed for bone health, iron and copper for healthy blood levels, and manganese and selenium, which have antioxidant roles. Chia seeds also contain phytic acid, or phytate, which is a benefit and a risk: It is an antioxidant, but it can bind minerals, particularly calcium, iron, and zinc, in the digestive tract, reducing their absorption.  Soaking or cooking the seeds reduces the phytate content. 

The phytochemicals in chia seeds include phenolics, carotenoids, and phytosterols, all of which have antioxidant and anti-inflammatory properties, which can reduce the risk of diabetes, heart disease, and cancer. [12] Phytosterols can also help lower blood cholesterol levels by competing with cholesterol for absorption in the intestines.

Choosing Chia

Adding chia seeds gives a slightly nutty flavor and a bit of a crunch to your meals. You can sprinkle them onto your morning yogurt, blend them into your smoothie, or add them to your oatmeal. They also make a healthy sweet treat when made into pudding or baked into bread, cookies, and granola bars. It is unlikely that chia seeds will become a staple of your diet, but they are a simple, tasty way to boost nutrient and phytochemical intake.

References

[1] Chia Seeds Market | Growth, Trends and Forecast | 2019-2024. https://www.mordorintelligence.com/industry-reports/chia-seeds-market

‌

[2] Chia Seed History and Origin | Grand Teton Ancient Grains. Grand Teton Ancient Grains. Published January 19, 2025. Accessed August 13, 2025. https://www.ancientgrains.com/black-chia-seeds/chia-seed-history-and-origin?srsltid=AfmBOoombkJQ3ieUyoVYVrFpxe1KWgFrn-CSVQa4jCD9FL104d_a5-Mz

‌

[3] Almoselhy, RIM, Usmani, A, and Siddiqui, MA. Evolution of chi seeds from ancient times to modern superfood. Food Sci & Nutri Tech 10 (1), February 14, 2025. doi:https://doi.org/10.23880/fsnt-16000360

[4] Staab J. What makes superfood so super? UC Davis. Published March 10, 2021. https://www.ucdavis.edu/food/news/what-makes-superfood-so-super

‌

[5] Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS. Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds. Antioxidants (Basel). 2023;12(7):1413. Published 2023 Jul 12. doi:10.3390/antiox12071413

[6] Fateh HL, Ahmed DH, Najafabadi MS, Moludi J. The impact of chia seeds on diabetes, blood pressure, lipid profile, and obesity indicators: Systematic review and meta-regression analysis of 14 randomized controlled trials. Prostaglandins Other Lipid Mediat. 2024;175:106907. doi:10.1016/j.prostaglandins.2024.106907

[7] Silva LA, Verneque BJF, Mota APL, Duarte CK. Chia seed (Salvia hispanica L.) consumption and lipid profile: a systematic review and meta-analysis. Food Funct. 2021;12(19):8835-8849. Published 2021 Oct 4. doi:10.1039/d1fo01287h

[8] Karimi M, Pirzad S, Shirsalimi N, et al. Effects of chia seed (Salvia hispanica L.) supplementation on cardiometabolic health in overweight subjects: a systematic review and meta-analysis of RCTs. Nutr Metab (Lond). 2024;21(1):74. Published 2024 Sep 16. doi:10.1186/s12986-024-00847-3

[9]National Institutes of Health. Omega-3 Fatty Acids. Nih.gov. Published February 15, 2023. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

‌

[10] McRorie JW, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. Journal of the Academy of Nutrition and Dietetics. 2017;117(2):251-264. doi:https://doi.org/10.1016/j.jand.2016.09.021

[11] Restivo J. Chia seed benefits: What you need to know. Harvard Health. Published February 21, 2024. https://www.health.harvard.edu/nutrition/chia-seed-benefits-what-you-need-to-know