An award-winning superfood providing sustainable energy, “chia” is the ancient Mayan word for “strength” and in fact, plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, cancer and overall mortality. They have been shown to support a healthy complexion, increased energy, and overall lower weight. 

Chia seeds are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium.

A 28-gram, serving of chia seeds also contains 5.6 grams of protein and 11.2 grams of fiber. (USDA)  

Mixed with water, they can replace the egg in vegan cooking in the ratio: 1 tablespoon of chia and 3 tablespoons of water, which forms a gel. 

Health Benefits 

Weight loss 
A low calorie fulfilling seed! Increased fiber intake and a high fiber diet have been shown to help with weight loss making you feel full longer! 

Cardiac health and Diabetes 
A study review found that even a modest 10 grams per day of fiber and Omega-3 intake reduced LDL “bad” cholesterol, blood pressure, and diabetes risk! 

The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, and walnuts 

Digestion and detox
A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract and is crucial for the daily excretion of toxins. 

The Bottom Line
It can be eaten cooked or raw, but they should be added to another food or soaked before eating, avoid ingesting a spoonful of dried chia seeds it may cause choking. 

They are often added to salty, sweet, and savory meals like smoothies, salads, desserts and soups and be sprinkled on cereal, yogurt, or oatmeal, or added to muffins cakes and bread. 

Unfortunately, there is no magic for weight loss. If you want to lose weight, you’ll need to follow a healthy, calorie-controlled diet monitored by a professional and get more physical activity.

 (Credit: Nathalie Djabrayan, Licensed Clinical Dietitian)