Chia seeds are an excellent source of vitamins, minerals, and powerful antioxidants. Some of these antioxidants include:

• Caffeic acid
• Chlorogenic acid
• Kaempferol
• Quercetin

These nutrients help provide many significant health benefits.

Nutritional Profile

Chia seeds provide many essential nutrients, including:

• Calcium
• Manganese
• Magnesium
• Selenium
• Copper
• Iron
• Phosphorus

Chia seeds are also an incredible source of alpha-linoleic acid (ALA), an omega-3 fatty acid that helps to promote a lower omega-6 to omega-3 fatty acid ratio — a lower ratio is associated with reduced risks of chronic conditions such as heart disease, cancer, and inflammatory conditions.

Nutrients Per Serving

A 1-ounce serving (28.35 grams) of chia seeds has:

• Calories: 138
• Protein: 4.7 grams
• Fat: 8.7 grams
• Carbohydrates: 12 grams
• Fiber: 9.8 grams
• Sugar: 0 grams

Things to Look Out For

Although chia seeds offer a variety of health benefits, eating too many may lead to complications:

Potential Digestive Issues. Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas. Chia seeds may also cause flare-ups with inflammatory bowel conditions such as Crohn’s disease.

Potential Choking Hazard. Dry chia seeds absorb water, which causes them to swell up and become gelatinous. Dry chia seeds can get stuck in your throat, which poses a choking hazard. To avoid this risk, soak the seeds 5 to 10 minutes before use.

Interactions with Medication. Chia seeds help to reduce blood sugar and high blood pressure. If you’re already taking medications for diabetes or hypertension, eating too many chia seeds can cause severe dips in blood sugar levels and blood pressure, which may lead to other health complications.

Allergies. Although rare, chia seed allergies do occur in some people. Symptoms to watch out for include vomiting, diarrhea, and itching of the tongue or lips. Severe allergies can lead to anaphylaxis.

How to Store and Prepare Chia Seeds

Store chia seeds in a cool, dark place. If you grind your seeds, place them in an airtight bag or storage container and store them in your pantry or refrigerator.

Chia seeds have many culinary applications. Some ways to prepare them include:

• Mixing them with milk or fruit juice to make a chia pudding, which you can top with cacao nibs or fresh fruit
• Creating an egg replacer to use in baked goods such as cakes or breads
• Mixing them into muffin batter
• Making a chia gel to add to homemade soups or smoothies
• Sprinkling raw seeds on oatmeal or a salad
• Soaking them to make chia sprouts
• Mixing them with almond flour and spices to make a breading for fried chicken
• Adding them to homemade energy bars

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