Chia Seeds

Chia Seeds

Remember the chia pets that were a popular item in the 1990s? Yep, those are the same small seeds you used to grow an afro on your favorite zoo animal are actually a rich and nutritious food. 

Despite their size, chia seeds pack a lot of nutrition in one small package. 

Nutritional Benefits

  • Just one ounce of chia seeds contains a whopping 11 grams of fiber.
  • Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 30 percent for manganese.
  • Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids.

(Plant sources of Omega 3’s are not nearly as valuable as animal sources due to poor conversion to beneficial forms).

Best Ways to Use

  • They can be eaten raw, soaked in juice, added to porridges and puddings, or added to baked goods.
  • You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.
  • Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes.