Chia seeds are tiny, brown, black or white seeds. They are almost as small as poppy seeds. They come from a plant in the mint family. Chia seeds deliver several important nutrients in just a few calories and a small package.
You can eat this nutty-flavored seed in many ways.
WHY THEY ARE GOOD FOR YOU
Chia seeds are rich in fiber, healthy fats, and antioxidants that help prevent cell damage.
Chia seeds are a good source of insoluble fiber. The seeds expand quite a bit and form a gel when they come into contact with water. This gel adds bulk to your stool, which keeps bowel movements regular and helps prevent constipation. The added bulk also may help you feel fuller and so you eat less.
Just 1 tablespoon (15 milliliters, mL) of chia seeds will give you 19% of your recommended daily fiber.
Chia seeds are also rich in the essential fatty acids, omega-3 and omega-6. Essential fatty acids are fatty substances that your body needs to function. They are not made in the body, and you must get them from foods.
The oil in chia seeds contains higher amounts of essential fatty acids compared to other oils, even flax seed (linseed) oil.
Researchers are looking at whether consuming more of the fatty acids found in chia seeds can improve blood pressure, heart health, blood sugar, or provide other benefits.
HOW THEY ARE PREPARED
Chia seeds can be added or sprinkled on almost anything. There is no preparation needed -- unlike flax seed, chia seeds do not need to be ground for maximal benefit. To add chia seeds to your diet:
- Add them to your bread crumbs.
- Sprinkle them on salads.
- Add them to your drinks, smoothies, yogurt, or oatmeal.
- Add them to soups, salads, or pasta dishes.
- Add them to your pancakes, French toast, or baking mix.
You can also grind chia seeds into a paste and add the paste to your dough or other mixes before cooking or baking.
WHERE TO FIND CHIA SEEDS
Chia seeds may be purchased at any health food store, or online. Major grocery stores may also carry chia seeds in the natural or organic food aisle. Simply buy a bag of chia seeds, milled or whole.
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Academy of Nutrition and Dietetics website. What are chia seeds? www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds. Updated March 23, 2018. Accessed July 1, 2020.
Vannice G, Rasmussen H. Position of the academy of nutrition and dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014;114(1):136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.
Review Date 5/26/2020
Updated by: Meagan Bridges, RD, University of Virginia Health System, Charlottesville, VA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team. Editorial update 07/01/2020.