• Omega 3 Fatty Acids
• Dietary Fiber
• Protein
• Potassium
• Iron
• Magnesium
• Calcium

While the health benefits are obvious, some research is suggesting that with regular consumption, chia seeds can reduce blood pressure, control blood sugar, as well as aid in weight loss.  Some claim that it even increases energy and will give you a better complexion. Either way, these seeds are extremely versatile and can be used in numerous ways; you will have no trouble finding ways to incorporate them into your daily diet. They can be ground and used in baking of breads and biscuits. If soaked in water, the seeds become gelatinous and can be used in porridges and puddings. However, the most common way of eating chia seeds is consuming the raw seed as a whole.  The seeds don’t have an overwhelming taste, and will mostly enhance the texture of your foods without altering taste. Chia seeds can be sprinkled on oatmeal or cereal, or added in smoothies or stir-fries. The opportunities are endless, but there is no question chia seeds will give your food an extra kick of nutrients.

In Mexico, chia seeds are added to water or fruit juice for a refreshing drink. Here’s an easy recipe to try incorporating into your everyday life.

Chia Water

½ cup lime juice

1 cup sugar

10 cups water

½ cup Chia Seeds

Directions:

Pour lime juice and sugar into the water and stir until sugar dissolves. Add chia seeds. Shake or stir vigorously, then serve.

Have you tried chia seeds yet?

Research assistance provided by Tori Thompson

1. HEART HEALTH

Chia seeds are rich in omega-3s, which studies suggest can help reduce the chance of heart disease in those who consume them regularly (2-3 times a week). Omega-3s are also thought to help reduce cholesterol, lower blood pressure, and decrease triglycerides and inflammation in the body. Add all these benefits up and you have one heart healthy snack food.

2. REDUCE YOUR CRAVINGS

Because these seeds are high in fiber (another plus!) each seed can hold many times its own weight in water, resulting in expansion during digestion and a greater feeling of fullness. This can help reduce your likeliness of overeating or overindulging during meals.

3. HIGH IN PROTEIN

These seeds are packed with protein. Even better, it provides a complete source of protein with all the essential amino acids. With 16%-20% protein by weight adding these to your diet will be a sure fire way to make sure you get enough protein in your day.

4. BONE HEALTH

To help support healthy bones as well as other health benefits it’s recommended to consume around 1300 milligrams of calcium per day. In just one ounce you can get about 18% of your daily calcium needs. Compare that to one ounce of milk and you’d be getting only about 4% of your daily requirement.

5. IT’S SO EASY!

Chia seeds are so simple to add to your favorite foods you’ll have no reason not to try them. From cereals and soups to yogurt, salads, and smoothies you can practically add them to anything quick and easily. Because they have little taste you don’t have to worry about them ruining any foods you add them too, either. They can be stored at room temperature, they take years to go bad, and can be taken on the go so you can always have a healthy snack nearby. How’s that for versatility?

By Mitzi Dulan and research assistance provided by Robert Masterson.