Chia seeds can be part of a healthy diet and provide many of the nutrients that your body needs.They pack quite the nutritional punch for a tiny little seed!
Chia seeds can help with a weight loss program by providing your body with fiber, antioxidants, minerals, protein and omega-3 fatty acids. A diet that includes a variety of nutrient-rich foods is best for reaching and maintaining a healthy weight, preventing health problems, and improving sleep, mood, and athletic performance.
Read on for more information about where Chia seeds come from, the benefits of Chia seeds, and how to include them in your eating routine!
Nutrition Benefits of Chia Seeds
Chia seeds are a great source of nutrients that can be quickly and easily added to so many foods. Chia seeds do not have to be ground up for their nutrients to all be available- the whole seed can be added!
Let’s talk about the nutrient composition of Chia seeds and what each of those nutrients can do for your body:
Omega-3 Fatty Acids
Omega-3’s are polyunsaturated fatty acids. They do a lot of beneficial things for the body including: decreasing inflammation, helping the brain and nervous system function normally, and decreasing cholesterol levels and protecting against heart disease.
Chia seeds are not the only source of these omega-3 fats. In fact, it is recommended to consume a wide variety of foods that contain unsaturated fats for improved health outcomes.
Protein
Although Chia seeds do contain protein, they typically don’t contain enough to meet all protein needs. For example, most teenagers need between 10-20 grams of protein each time they eat, but two tablespoons of Chia Seeds only provides about 2.5 grams of protein.
Once again, when used in combination with other foods that contain protein, Chia Seeds can be a great part of a healthy diet.
Antioxidants
Antioxidants are kind of like the protectors of the body. They go around and get rid of harmful compounds that are wreaking havoc in the body. Fruits and vegetables are also a great source of antioxidants.
Fiber
Fiber is an essential part of a healthy diet. It helps keep your digestion regulated appropriately and it can also be protective against heart disease by keeping cholesterol levels in a healthy range.
Fiber is also part of what helps you feel satisfied and full after a meal! Adding chia seeds to some of your favorite meals and snacks might give you more lasting energy and satisfaction!
Minerals
It might not seem like Chia Seeds alone have tons of minerals, but when eaten as part of a healthy and balanced diet, your body is able to get the right amounts of the nutrients it needs. Chia Seeds in particular contain minerals like calcium, magnesium, phosphorus and iron.
Where Chia Seeds Come From
Chia Seeds come from a plant named Salvia Hispanica. This plant can grow to be up to a meter tall and it flowers once a year with white or purple blossoms.
Chia seeds have actually been around for a long time! It is thought to have been an essential part of the Aztec diet, originating in Central America. Chia was not only a main part of their diet, but it was also used for its supposed medicinal properties.
Interesting Facts About Chia Seeds
Did you know…
- Chia seeds soak up liquids and can expand by at least 10 times their original weight!
- There are both black and white varieties, but nutritionally they are pretty similar. You could potentially find some that are brown but those should be avoided.
- Chia seeds are sometimes even used in art!
- The sprouts of chia seeds can also be eaten.
- Since they are high in fiber, adding a lot to your diet all of a sudden could result in an upset stomach.
- People with some conditions like diverticulitis should consult with their doctor before including foods like Chia seeds in their diet (both soaked and raw).
Can You Eat Chia Seeds Raw?
The recommendations for eating Chia seeds raw (without soaking them) are split. Some people don’t recommend eating dry Chia seeds at all, while others say it is okay as long as you are drinking a lot of water and not doing large amounts at a time.
This is because Chia seeds can absorb liquid and expand! People with swallowing problems should definitely avoid dry Chia seeds because they can mix with saliva and expand in the esophagus without enough water to swallow and result in trouble breathing.
They can also absorb water during the digestion process and cause discomfort and dehydration. On the other hand- eating Chia seeds that were soaked in water can be very hydrating to the body because of the high water content of the Chia gel!
I generally don’t recommend eating raw Chia seeds, but soaked Chia seeds can be used in tons of foods and can even be eaten by itself!
How to Soak Chia Seeds
Depending on the consistency of the gel that you prefer, you might need to shift the ratio of Chia seeds to water a little bit, but as a good rule of thumb, you will want to use at least 4 times as much water as Chia seeds.
So if you were soaking ¼ cup of Chia seeds, you would need at least a cup of water.
To get the most hydrating benefit out of Chia seeds, they can be soaked overnight to allow them to fully absorb the liquid. If you are running short on time, letting them soak for at least 20 minutes is a good idea. Look for that gel-like consistency to know when they are ready to be used!
You don’t have to just soak Chia seeds in water though. You could add them to cow’s milk, almond milk, oat milk, or juice to make a tasty chia pudding! Let it sit overnight and then add fruit, granola, honey, or whatever else tastes good!
How to Store Chia Seeds
Chia seeds actually stay good for longer when they are stored in the refrigerator or freezer because of their specific fat content.
The other thing to know about Chia seeds is that soaked seeds can be stored in the refrigerator for a few days to be eaten multiple times or put into different foods. This cuts down on some of the prep work required to eat Chia seeds, which is nice!
How to Add Chia Seeds to Your Diet?
Chia seeds have a very unique texture when they come in contact with liquids. The seeds actually soak up a lot of the liquid and become gelatin-like. That might not sound appealing initially, but when added to the right foods, they can add lots of nutrients and texture!
If you have no idea where to start, try adding soaked Chia seeds (chia seed gel) to some of these:
- Yogurt
- Hot cereals like oatmeal and cream of wheat
- Cold cereals
- Smoothies
- Homemade granola bars
- Homemade protein balls
- Tomato sauce
- Fruit salad
- Jams
- Soup
- Salad dressing
- Pancake mix
- Gravy
- Dips and sauces
Can You Bake With Chia Seeds?
Yes, you can totally bake with Chia seeds! However, it is important to remember that they do soak up a lot of water, so your recipe might need to be shifted around slightly.
I recommend soaking Chia seeds overnight so that they are able to fully absorb liquids, and then you can even use them to replace some of the oil or egg in a recipe. Since it might take some trial and error to find the right consistency and amount of Chia seed gel to use in baking, start by finding recipes that have been tested and tried by others and go from there!
Summary
Chia seeds are packed with lots of great nutrients. They are a great source of fiber, omega-3 fats, antioxidants, protein, and minerals. Chia seeds are best used when they are soaked in liquid before being ingested. They bring a subtle flavor and interesting gel-like texture to the foods they are added to!
Try out some different ways to use Chia seeds and see what you like best!
Resources
Gordon B. Choose healthy fats. Eatright.org. Published August 6, 2019.
Harvard TH Chan. Chia seeds. Hsph.harvard.edu.
Hoffman J. How to eat chia seeds. Choosingchia.com. Published May 8, 2020.
Largeman-Roth F. The health benefits of chia seeds and how to use them. Today.com. Published September 22, 2021.
West H. 35 fun ways to eat chia seeds. Healthline.com. Published April 29, 2019.
Zimmerman JS. History benefits of chia. Todaysdietitian.com. Published January 2017.
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