Everyone at some point has had a chia pet and remembers the jingle, ch-ch-ch-chia pets. Turns out these little seeds are more beneficial than just growing fun looking hair or fur on clay pots. These seeds are packed with vitamins, minerals, phytochemicals (antioxidants), fiber, and omega-3 fatty acids! Not to mention they contain an impressive amount of protein (4.7g per ounce) for their size. 

Health benefits of Chia seeds

The fiber content of chia seeds is composed of both soluble and insoluble fibers. Soluble fiber gives chia seeds their gummy texture and can help reduce LDL and total cholesterol. Insoluble fiber provides food for your healthy gut bacteria. Chia seeds contain more fiber per gram than other high fiber foods.

The polyphenols found in chia seeds are a mixture of potent antioxidants that help protect your cells from damaging free radicals. To find out more about the power of antioxidants check out this prior blog on them.

They are packed with healthy polyunsaturated fats, primarily omega 3 fatty acids. These little seeds have more omega-3’s per serving than flax seeds.  Fatty acids are important hormone production and normal cell function. They can also decrease LDL (bad cholesterol) and increase HDL (healthy cholesterol) levels.

They contain all 9 essential amino acids, which are the ones you need to get from your diet, and give a whopping 4.9g of protein per ounce. Chia seeds make it convenient to boost the protein content of anything you add them to. 

They contain a surprisingly high amount of minerals and vitamins that are essential to maintaining everyday functions. These include:

• Iron

• Calcium

• Magnesium

• Phosphorus 

• Potassium

• Sodium

• Zinc

• Copper

• Manganese

• Vitamin C

• Vitamins B1, B2, B3 

• Vitamin E

• Folate

How to add chia seeds into your diet?

Chia seeds are pretty versatile and can be added into your daily intake pretty easily. You can buy a bag of chia seeds from any grocery store or online. At an average of 0.20 - 0.40 cents/ounce, chia seeds are a pretty cheap way to boost your nutrient intake. Cheaper than some multivitamins!

Dry chia seeds have a crunch to them and can be perfect on a salad or topping for a yogurt parfait. If you let them soak in water they will absorb it and swell up, creating a gelatinized product. This gives them a great binding capacity and can be used in recipes in place of eggs. (A great way to make safe raw cookie dough!)

Start with 1 ounce/day of chia seeds. Be aware that increased fiber intake can affect some people’s GI tract negatively. When first starting to use chia seeds or increasing your intake, pay attention to any GI symptoms such as bloating, gas, and constipation. If this occurs, reduce your serving size by half and see if the symptoms improve. Repeat this process until you find a dosage that does not cause GI symptoms for you.

Once you have become accustomed to a serving of 1 ounce/day you can use chia seeds as frequently as you’d like and are able to tolerate. 

Ways to incorporate chia seeds into your diet:

• Sprinkle on salads

• Sprinkle on top of fruit parfait 

• For a crunchy texture - add right before eating

• For a tapioca like texture - mix into your yogurt and let sit for 5-10 min

• Mix into your oatmeal (cooked or overnight oats)

• Add it to your smoothie

• Make a glass of chia water and drink them directly 

• Make a jam to spread on anything you’d like

• Use ground chia seeds in baking recipes

For some easy and delicious recipes check out the links below from Food Network.

Overnight Chia-Chocolate Pudding Recipe | Food Network Kitchen | Food Network

Chia Jam Recipe | Food Network Kitchen | Food Network

Healthy Seed and Oat Crackers Recipe | Food Network Kitchen | Food Network

Coconut-Chia Pudding Breakfast Bowl Recipe | Food Network Kitchen | Food Network

Written by: Adam Skowyra MPPD, RDN, LD