You may or may not be familiar with the little black and white speckled seeds once primarily found in health food stores, but more recently being found in mainstream grocery stores, Costco, and commercially baked good and crackers. While many would consider them a new and “trendy” food item, these seeds are anything but new. Originating in Mexico, chia seeds were known as “running food” as they were thought to increase endurance and energy.1 The word chia comes from the ancient Aztec word “chian” which means oily, which will make a lot more sense after you read this post! So lets get to what you came here for- what makes chia seeds so amazing and why should you include them in your diet?

1. Chia seeds are rich in the “good” fats
Back in the 90’s, fat was demonized and blamed for a handful of health issues. Luckily, we have come a long way since then we’re a little more clued-up on what fats our bodies need and what fats would be best to limit. Chia seeds are rich in omega-3 fats (particularly the form of omega-3 called alpha-linolenic acid or ALA), which are known for their heart health benefits. In fact, multiple studies have shown significant reduction (40% reduction in The Nurses’ Health Study!) in risk for sudden cardiac death in women who ate the most ALA.2 Omega-3 fats are “essential” meaning our bodies don’t make them and we should probably be more diligent about consuming them. Sources of this mega-important nutrient are few, and in fact, chia seeds are the richest plant source of omega-3s!

2. Chia seeds are an amazing source of fiber. Somewhere along the way, you’ve no-doubt been told to EAT. MORE. FIBER. Fiber helps to keep us fuller for longer (which could be helpful in weight loss), it helps to lower cholesterol and consequentially reduces heart disease risk, helps to achieve more regular bowel movements, and (most importantly), helps to regulate blood sugars! Fiber is broken into 2 groups- soluble and insoluble. Chia seeds are high in soluble fiber, which happens to be the type of fiber shown to be particularly helpful in slowing digestion of carbohydrates into the blood stream, leading to more stable sugars.

3. Chia seeds are a great source of plant-based calcium
If you thought the only way to increase calcium intake was by eating dairy products, this may come as a shock to you: a 1 oz. serving of chia seeds contains about 17% of your daily calcium needs! It is not uncommon for people to fall short of calcium needs, especially as plant-based diets increase in popularity. Whether you choose a plant-based diet or not, including chia seeds in your diet is a pretty solid idea to help you meet your needs for this crucial mineral. *A word of caution- chia seeds can absorb a lot of water and there have been cases of dangerous situations when people with swallowing difficulties consumed chia seeds without soaking them prior. If you have a history of swallowing difficulties, it may be best to talk to your doctor before adding these to your diet.

1. Chia Seeds. (2019, June 01). Retrieved October 16, 2020, from https://www.worldofchia.com/chia/2. Chia Seeds. (2020, October 19). Retrieved October 21, 2020, from https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/