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Learn more about The Health Benefits of Chia Seeds and how easy it can be to add them to your favorite meals, the nutritious benefits they provide, plus some beloved tasty chia seed recipes to try today!

New to Chia Seeds?

You may be hesitant to incorporate these powerful seeds into your daily routine, but have no fear!

Chia seeds are one of the greatest new foods that have made their way to the mainstream grocery market over the past few years, and a personal favorite of mine. Not only are they a great addition to just about any dish, but they are extremely nutritious as well.

Adding just a small amount of chia seeds to the foods and recipes you already love is an easy way to get more vitamin, minerals, dietary fiber and omega-3 fatty acids into your diet.

The Health Benefits of Chia Seeds

♥ OMEGA 3s. Chia Seeds are composed of nearly 60% ALA omega-3 fatty acids and are the richest plant source of Omega 3’s! What are Omega 3’s you ask? Healthy fats which may help to reduce inflammation, enhance cognitive performance and reduce high levels of cholesterol! If you’re not a fan of fish, this is a great way to get the omega-3 fatty acids you may otherwise be missing.

♥ FIBER. Chia seeds contain a unique combination of both soluble and insoluble fiber which means you will stay fuller longer, and in turn, eat less overall, which may lead to weight loss!

♥ DIABETIC FRIENDLY. Chia seeds are an excellent choice for diabetics! Chia seeds are relatively low in carbohydrates, with just 4 grams in 2 tablespoons. Those 4 carbohydrates are complex carbohydrates which means they take longer for the body to digest, therefore minimizing blood sugar spikes during digestion.

The Health Benefits of Chia Seeds

NUTRITION FACTS. Serving Size 2 Tablespoons:

60 Calories
3.5 grams of Heart Healthy Polyunsaturated Fats
4 grams of Carbohydrates
4 grams of Dietary Fiber – 15% of your Daily Value!
2 grams of Protein
1mg of Iron – 4% of your daily value
2200mg of ALA Omega-3 Fatty Acids

♥ Chia seeds are a rich source of minerals such as iron, potassium, folate, phosphorus, and magnesium.

♥ Don’t like fish? Weight for weight – chia seeds contain more Omega 3’s fatty acids than salmon!

♥ Lactose intolerant? Weight for weight chia seeds contain more calcium than a glass of milk.

♥ Chia seeds are extremely high in antioxidants which help to combat damage by free radicals.

♥ Naturally cholesterol and gluten-free!

Make your own no-added sugar Berry Chia Compote with just a few simple ingredients to enjoy with all of your favorite teats like yogurt, oatmeal, or ice cream! | #proundpartner of Breyers Natural Vanilla Ice Cream

What to Do with Chia Seeds?

Chia seeds are unique because when they are mixed with a liquid, they have the ability to absorb 5 times their weight in liquid. When they are combined with the liquid they form a gel-like substance – creating a variety of possible uses. This is why Chia Seeds are so famous for their ability to create awesome pudding and dessert dishes.

But that’s not all they can do! Chia Seeds are incredibly versatile and can be used whole or milled. Toss them into a salad, blend into smoothies, add to oatmeal or yogurt, make a homemade jam/jelly, use as an egg substitute for baking or use as a thickener for soups.

I use chia seeds in so many of my recipes and in my daily eating routine in general.

Here are my favorites!

Sweet Ginger & Coconut Chia Seed Pudding

Citrus Chia Fresca

Apple & Cinnamon Baked Oatmeal Cake

Spice up your breakfast routine with this simple. whole-food, nutrient dense Apple & Cinnamon Baked Oatmeal Pie!

Turmeric Golden Milk Yogurt Bowl

Berry Quinoa Breakfast Bowl

Immune Boosting Tropical Breakfast Bowl

Vegan Fruit, Nut & Seed Energy Bites

Berry Chia Compote over Breyers Natural Vanilla Ice Cream

Chocolate Banana Peanut Butter Stacks

SunGold Summer Squash Smoothie

Almond Joy Energy Bites

Healthy Cake Pops

Lipton Green Tea and Ginger Overnight Oats

This Lipton® Green Tea & Ginger Overnight Oats recipe takes just 5 minutes to prepare so that you can have a nutritious and delicious breakfast ready to run out the door with you on those busy mornings! #ad

DON’T FORGET YOUR MEAL PLAN!

I hope you’re inspired to try new and different recipes, like the ones made above! If you’re looking for additional help in meal planning or discovering new and delicious recipes to try, be sure to download my Free 16 page eBook – The 5 Day Happy & Healthy Meal Plan below!

Part of living a healthy lifestyle includes trying something new. I hope you can find some creative ways to incorporate these nutrient packed seeds into your daily meals and have learned more about The Health Benefits of Chia Seeds!

What is your favorite way to eat chia seeds? Be sure to tag me on Facebook, Instagram, or let me know in the comments below.

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Emily Kyle

Hi there, I'm Emily Kyle, a nationally recognized media dietitian & nutrition communications expert on a mission to help you create the happy & healthy holistic lifestyle you deserve. To help you on your wellness journey, I offer holistic health counseling, resources inside The School of Health & Happiness, and this blog which focuses on holistic health and wellness, anti-inflammatory, whole food recipes, and my love for Mother Nature inside #TheMillennialGarden.