Mitzi Dulan – America's Nutrition Expert
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5 Reasons to A Chia Seeds to Your Diet
by Mitzi Dulan, RD, America’s Nutrition Expert®
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Yes, it is the same seed used for those once popular Chia Pet planters, but did you know chia seeds can also serve as a great nutritional snack or addition to other foods? As an excellent source of fiber, antioxidants, protein, and omega-3s the chia seed is on many people’s list of “super foods”. Here are five reasons why these highly nutritious seeds should be on your list too:


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.


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.


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.


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.


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.

3 thoughts on “5 Reasons to A Chia Seeds to Your Diet

  1. Great Blog, Mitzi. Who would have thought that chia seeds back so many years ago was actually edible and not just for making cute chia pets! I am curious, though, whether once sprouted these seeds have the same health benefits.

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