This week I want to take a look at the health benefits of chia seeds, they have been around forever, but I was introduced to them as a semi-staple in my own diet a few years ago when I received the book Born to Run as a gift and I became curious about these little seeds, when reading about the benefits of them.

So what are these magical little seeds and what are the nutritional benefits? Let’s take a closer look; chia seeds are small round seeds, they are black, brown, and/or white. This seed comes from a flowering plant in the mint family that is indigenous to parts of Mexico and Guatemala.

What you may not know if you don’t use these is that when the chia seed can have a gel-like consistency. A gel forms around the seed when it is mixed with liquid; which of course results in a gel-like texture.

But all this aside, what are the nutritional benefits to adding chia seeds to your diet? Well, there are many benefits, such as:

• High in omega-3 fatty acids
• High in fiber
• Antioxidants
  • Caffeic acid
  • Chlorogenic acid
  • Kaempferol
  • Quercetin

The high amounts of omega-3 fatty acids that the chia seed provides is that similar to ground flaxseed in the form of alpha linolenic acid, or ALA. This can add in assisting with weight loss.

Now, the high source of fiber can-

• Improve heart health
• Reduce cholesterol levels
• Promote intestinal health
• Lower blood sugar

This also can aid in weight loss, but the high fiber can assist in protecting against colorectal cancer.

One serving of dried chia seeds is about 2.5 tablespoons. Which is about-

• 140 calories
• 5 grams of protein
• 10 grams of fiber
• 12 grams of carbohydrate
• 9 grams of fat WITH 8 grams of that are heart-healthy fats.

There are many uses to ingesting chia seeds some examples are chia pudding, chia kombucha and granola with chia seeds that can be found in most grocery stores nowadays.  OR you can try adding them to something like smoothies, juices, milk, yogurt, oatmeal, pancakes, seasoning on a salad or cereals, or baked into a variety of goods.

Overall, the benefits of this little seed is amazing, keep in mind that it is not the same as the seeds from a Chia Pet so do not go eating those seeds.  Keep an eye out for recipes to be added to our recipe section soon, that will include two recipes with chia seeds that I researched ate and perfected (at least to my liking) from the book Born to Run.