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.
5. They can help support bone health.
If you’re looking for a non-dairy option to support a sturdy skeleton, chia’s a top choice. These tiny seeds are a good source of minerals like phosphorus, potassium, magnesium, and calcium. They’re 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.
How many chia seeds should you eat a day?
A standard serving size of chia seeds is one ounce or about two tablespoons, according to the USDA. But as with all serving size recommendations, it’s really more of a guide