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Walking by the aisles in the grocery stores, I’m sure you’ve seen bags of black tiny seeds named “chia seeds”. There is a reason why they are found in a lot of grocery stores and we are here to talk to you about this trending “superfood”!


Chia seeds may look small but they actually are the tiny giants of the nutrition world packed with nutritional value. They have a high dietary fiber content with 10 grams per two tablespoons. Chia seeds also contain protein along with essential minerals like zinc, calcium, magnesium and zinc. They are also one of the best sources for plant-based omega-3 fatty acids (alpha-linolenic acid) which can lower the risk of heart problems and/or chronic diseases through assisting with cholesterol levels and blood pressure. The fatty acid nature can also enhance fat-soluble vitamins absorption (vitamin A, D, E, K).  


Okay, now you know the benefits, but how do you incorporate this tiny superfood in your diet? Here are some ideas we have for you!


  1. They can easily become a topping for cereal, yogurt or a smoothie bowl! They don’t have a strong taste so they will not overpower any other flavors in your meal. What a perfect way to sneakily eat them!
  2. Chia seeds are absorbent in nature so once they are submerged in any type of liquid, they will form a gelatinous coating. Using this property, you can consume it by adding it to your preferred drink like water, milk, plant-based milk or juice without a strong taste. They can add a special texture and do not require chewing so it’s not so boring when you drink them!
  3. Using the same absorbent property, it can also be used as a binding factor in cooking as an egg alternative. The golden ratio for a large egg equivalent is 1 tablespoon of chia seeds + 3 tablespoons of water; let it sit for 5 minutes and you have your egg alternative!
  4. Not only can it bind, it can be used as leavening in baking. Use the same golden ratio for a large egg equivalent, add ½ teaspoon of baking powder to the batter and your baked good of choice will rise!


So, to answer the question of whether chia seeds should be included in the nutrition utopia? The answer is definitely yes! Chia seeds are so beneficial to your health and you are missing out – don’t get FOMO!