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Chia Seeds (the Ultimate Superfood)

Updated: Jun 11

You have seen coconut oil, veggie patties, energy bars, juice cleanses, and more. Some ‘healthy’ food choices are not quite what they seem. Now chia seeds, a new diet fad or a legitimate healthy food choice?

Calcium, Phosphorus, Potassium, Zinc, Copper, Manganese

One ounce of chia seeds contains 18% of daily value Calcium, 27% of Phosphorus, 1% of Potassium, 7% of Zinc, 3% of Copper, and 30% Manganese. Chia seeds help build and maintain strong teeth and bones, repair tissues and cells, aid the immune system, and form connective tissues.


Omega-3 Fatty Acids

A single serving of chia seeds contains 4915 milligrams of Omega-3 fatty acids! Omega-3 fatty acids are very important in the body. They help hormones regulate blood clotting, artery contraction and relaxation, and decrease inflammation. They also help lower triglycerides which can make your blood work better.


How to Eat Chia Seeds

After all these benefits, how are they actually eaten? As pictured, chia seeds can be mixed with milk to make chia pudding and topped with fruit or oats for a sweet treat or breakfast. You can also add them to muffin batter, smoothies, sprinkle them on oatmeal or salads, or add them to homemade energy bars.


Where to Find Chia Seeds

Chia seeds are usually found in the rice or quinoa aisle, baking aisle, or spice aisle. Most chain grocery stores carry them, but they can also be found online. They come in a smaller container, but 2.5 tablespoons is a single serving, so they last for a while.

Harvested from a flowering plant in the mint family, chia seeds are native to Mexico and Guatemala. They are not the same as the seeds in Chia pets, but they are within the same family.


Egg Substitute?

Chia seeds can absorb up to twelve times their weight in liquid, making them a solid choice for keeping baked goods moist. In addition to being a shelf-stable substitute for eggs, chia seeds can also be ground up to replace a portion of all-purpose flour.


Overnight Chocolate Chia Seed Pudding Recipe

For 4 servings of chia seed pudding, mix together the following and whisk vigorously:

-1 ½ cups almond milk

-¼ cup cocoa powder

-3 tablespoons honey

-½ teaspoon ground cinnamon

-½ teaspoon vanilla extract


Add ⅓ cup of chia seeds to the mixture and place in the refrigerator overnight. The pudding can be kept for 2-3 days and eaten with fruit or whipped topping.


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