Chia seeds are tiny but powerful foods. They pack an impressive amount of nutrients into one serving, making them a smart addition to any healthy lifestyle.
According to the U.S. Department of Agriculture (USDA), a single ounce (28 grams, or 2 tablespoons) of chia seeds contains:
- Calories 138
- carbohydrates 12 grams (g)
- fat 7 g
- protein 7 g
- Fiber 8 g
- calcium 179 milligrams (mg) which makes it a good source
- iron 2 mg, which makes it a good source
- selenium 6 micrograms (mcg) which makes it an excellent source
“I often recommend chia seeds to my patients because they’re a really great source of fiber and vegetable omega-3s,” said Jess Cording, RDN, a health coach in northern New Jersey.
Omega-3s are a type of polyunsaturated fatty acid that can lower cholesterol and support heart health, according to the Academy of Nutrition and Dietetics.
They can also help reduce inflammation by increasing the levels of omega-3 fatty acids, thus balancing their ratio of omega-6 fatty acids in the body. “A standard American diet is usually very high in omega-6s, and when we have too much of them it can set the stage for inflammation and any conditions that inflammation contributes,” says Cording. “Anything we can do to strike a more favorable balance between omega-3 and omega-6 fatty acids can benefit our health.” Chia seeds are an easy way to tip the scales.
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Plus, adding chia seeds to a recipe instantly increases the satiety factor of your meal or snack. “Because chia absorbs up to 10 times its size in water, its soluble fiber forms a gel that creates a feeling of satiety,” said Christine Palumbo, a registered nutritionist and nutritionist based in Naperville, Illinois.
The best part? Including chia seeds in your diet is a breeze. They add texture to smoothies, yogurt and pudding. And their gelability makes them a great substitute for eggs when you need a vegan binder, says Cording.
Get the benefits of chia seeds with these 10 healthy recipes.
