This page may contain affiliate links. Read my full disclosure here.
Learn more about The Health Benefits of Chia Seeds, the nutritious benefits they provide, how easy it can be to add them to your favorite meals, plus some tasty chia seed recipes you can 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 3 Fatty Acids in Chia Seeds
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.
Dietary Fiber in Chia Seeds
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.
Are Chia Seeds Diabetic Friendly?
Chia seeds are an excellent choice for diabetics! Chia seeds are relatively low in carbohydrates, with just 5 grams in 1 tablespoon. Those 5 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 1 Tablespoon:
- 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
Fun Chia Seed Facts
- 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!
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!
Healthy Chia Seed Recipes
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.
Sweet Ginger Coconut Chia Seed Pudding
This Sweet Ginger & Coconut Chia Seed Pudding is a plant-based, natural healing, anti-inflammatory treat that tastes as good as it will make you feel.
Citrus Chia Fresca Rehydration Drink
Delicious & refreshing, this Citrus Chia Fresca is the perfect drink to help nourish and hydrate you at any party or get together, during the hot summer months, after a sporting event, or whenever you are thirsty!
Apple & Cinnamon Baked Oatmeal Cake
Spice up your breakfast routine with this simple. whole-food, nutrient dense Apple & Cinnamon Baked Oatmeal Cake.
Berry Quinoa Breakfast Bowl
Fuel your morning with this high protein, vegan & gluten-free berry quinoa breakfast bowl.
Immune Boosting Tropical Breakfast Bowl
Wake up with a smile on your face when you prepare this Immune Boosting Tropical Breakfast Bowl.
Customizable Vegan Fruit, Nut & Seed Energy Bites
A naturally vegan and gluten-free, nutrient dense no-bake snack you can feel good about feeding yourself and your family and can easily be made with ingredients you already have on hand.
Berry Chia Compote
Berry Chia Compote, a no-sugar added fruit sauce to enjoy over all of your favorite treats.
Chocolate Banana Peanut Butter Stacks
These banana peanut butter stacks are a quick and easy nutritious dessert the features fresh bananas, peanut butter, hazlenut spread and heart-healthy seeds like chia and flax.
Almond Joy Energy Bites
These Almond Joy Energy Bites combine the nutritious goodness of oatmeal, dates, and almonds with the sweet and satisfying combination of coconut and dark chocolate for a delicious plant-based, gluten-free treat.
Healthy Summertime Smoothies
Enjoy the bounty of fresh fruits and vegetables with these Healthy Summertime Smoothies featuring delicious and healthy recipes that feature good-for-you ingredients like fruits, vegetables, seeds, and plant-based milk.
Healthy Cake Pops
Skip the traditional cake pop and enjoy one of these Healthy Cake Pops that are vegan, gluten-free, and absolutely delicious.
Green Tea & Ginger Overnight Oats
This 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.
Download Your FREE Meal Plan Before You Go!
If you’re looking for additional help in meal planning or discovering new and delicious recipes to try, be sure to download my Free eBook – The Happy & Healthy Flexible Meal Plan below:
Welcome! I’m Emily Kyle, a nationally recognized media registered dietitian nutritionist & holistic cannabis practitioner providing holistic health care for those living with autoimmune and inflammatory conditions. To help you, I offer food sensitivity testing, cannabis education, and this blog which provides free resources including anti-inflammatory recipes, holistic health, wellness and nutrition related articles, and evidence-based cannabis education.
