March 23rd is National Chia Day and it’s well-deserved! Chia seeds are full of nutritional benefits and I love to use them in as many recipes as I can.
For example, in my recent video highlighting my favorite smoothie recipe, I combine chia seeds with berries, greens, almond milk, and other great ingredients that make this smoothie as nutritious as it is delicious.
But in honor of National Chia Day, I wanted to look a little closer at why chia seeds are so good for you and how you can incorporate them into your meals and snacks.
Benefits of Chia Seeds
First of all, let’s break down the nutrition facts about chia seeds.
“An ounce of chia seeds (about 2 tablespoons) contains 138 calories, 10 grams of fiber, 9 grams of fat and 5 grams of protein, as well as 17 percent of your daily calcium needs, 12 percent of your iron and 23 percent of your magnesium.” – WebMD
They also have very little flavor of their own, which means you can add them to almost anything without noticing a major different in taste. They do, however, add a nice bit of crunch to your recipes.
Why else are they so great?
1. They’re a great way to get Omega-3 fatty acids.
Only one ounce of chia seeds contain 5 grams of Omega-3s! Why is this so important? Omega-3 fatty acids help fight depression, improve eye health, encourage brain health, reduce symptoms of ADHD, and more! And unlike salmon (another great source of Omega-3s), chia seeds don’t have to be cooked. Easy!
2. They’re full of antioxidants.
Antioxidants reduce your risk of infections and cancer and are great for your heart. Plus, they’re beneficial for your skin by limiting the production of damaging free radicals. They reduce the signs of aging and even calm inflamed skin!
3. They have a ton of fiber.
Struggling to get enough fiber? Chia seeds are a great way to add in extra fiber without changing your diet. Fiber, of course, helps with digestion and keeps you full longer.
4. They have a lot of protein.
Two tablespoons have 4 grams of protein, which provide valuable energy. Add some chia seeds to your yogurt in the morning and stay full until lunch!
5. They’re rich in calcium.
One ounce supplies about 18% of the recommended daily value. This is a great way to supplement your dairy intake and is especially useful for those who have dairy intolerances or are vegan. Of course, calcium helps your body maintain strong bones and teeth and are also needed by your heart and muscles to function at a high level.
Chia Seed Recipes
So you’re convinced – chia seeds need to play a bigger role in your diet! How do you add them in?
I’ve collected some of my favorite ways to incorporate chia seeds into your meals. What’s your favorite way to eat chia?
1. Chia Seed Pudding
Banana peanut butter chia seed pudding
Coconut pomegranate chia seed pudding
Vegan vanilla chia seed pudding
2. Smoothies with Chia Seeds
My favorite blueberry smoothie
3. Protein Balls and Bars with Chia Seeds
Runner’s fuel peanut butter bites
Peanut butter chocolate quinoa bars
4. Chia Seed Snacks
Roasted garlic and chia guacamole
leanne wong says
I love chia seeds and usually have them in an acai bowl, they’re amazing!!
Hello Whitney says
I love them in acai bowls as well!
Amy (Savory Moments) says
We enjoy chia seeds, too. I like to add them to granola. These are some interesting facts!
Hello Whitney says
Adding them to granola is a great idea! I’ll have to give it a try 🙂
Karen says
Thanks for all these great recipes! I gave chia seed noatmeal every morning. Just love all the benefits.
Hello Whitney says
Yum! I love being creative with oatmeal. I feel like the slight nuttiness of the chia seeds would pair perfectly with the nutty oatmeal. Thanks for reading!
Shannah says
I love chia seeds they have so many health benefits like helping to lower blood Sugar. I have chia seeds a few times a day! I add thrm to my yogurt, cottage cheese and my shake i have for lunch! I cant wait to try yiur recipes!
Hello Whitney says
Me too! I think they’re a great way to lower blood sugar.
Brandi Jo LIttle says
These are one thing I haven’t tried yet and have been wanting to! I didn’t know they had all of those health benefits!
Hello Whitney says
You should definitely give them a try! They work well in so many different things.
MK says
My favorite method of chia INGESTION has been to shove a huge handful into my mouth and wait for them to do their magic gel thing. Then I can stay busy picking seeds out of my teeth for the next several hours. Yeah, I know…
Hello Whitney says
Haha, that’s one way to do it! Thanks for reading 🙂
Madi Rowan says
Great info!! I’m obsessed with chia seeds! I add them whenever I can, but my favorite way to eat them is in chia seed pudding! IT’s Too good!
-Madi xo | http://www.everydaywithmadirae.com
Hello Whitney says
I love chia seed pudding as well! Thanks for reading, Madi 🙂
Gena says
I love chia seeds and yet I had no idea there was a national chia day!I usually add it instead of eggs or make chia pudding
Hello Whitney says
I’ve heard of using it as an egg replacement! I’ll have to give that a try 🙂
Ritu Sharma says
i don’t know before reading your article that chia seeds have this many benefits! Thanks
maysz says
I’ve never heard about Chia Seeds before but sounds have a lot of great benefits thanks for sharing.
Hello Whitney says
They do have a ton of benefits! And I think they’re delicious, too 🙂
Geraline Batarra says
I love eating chia seeds, i know it’s healthy but i don’t know that it os that healthy. It has so many benefits, i think i will love eating this a little more.
Hello Whitney says
Yes, I love incorporating them wherever I can since I know how good they are for me. Thanks for reading!
Dalene Ekirapa says
I’ve seen a lot of Pinterest pins on chia seeds and even recipes for chia seeds. Now I understand why it has bee trending. I think I should also incorporate some since I would appreciate the antioxidant effect.
Hello Whitney says
I’m glad you found the post helpful! Thanks so much for reading!
Hina Siddiqui says
National chia day! I didn’t know something like that even exists. Thanks for sharing this useful information.
Hello Whitney says
There are national days for almost anything! I’m glad we can just appreciate how good chia seeds are for you 🙂
Julie says
I am so bad at buying chia seeds because I know they’re good for you and then just letting them sit there. i’ll have to try some of these variations!
Hello Whitney says
Yes, I would encourage you to get creative with how you use them! They freeze really well, too, so that’s a great way to take advantage of a big bag 🙂
melissa major says
wow, I had no idea chia seeds were so good for us! I love having them on yoghurts and porridge.
Hello Whitney says
Isn’t that great to find out? I love eating them that way, too!
fashionandstylepolice says
I need to eat more chia seeds. I have nothing like that in my diet at the moment.
Hello Whitney says
They’re SO good for you. Hope you enjoy them!
SheeReen says
I knOw of the many BENEFITS of chia, fOr some reason i have not actively started using it. I will definitely make more of an effort now. Thanks!
Hello Whitney says
Hope you enjoy them! Thanks for reading 🙂
Elayna says
This is an awesome post! I’ll have to start incorporating chia seeds into my diet. thanks for sharing!
Hello Whitney says
Thanks so much, Elayna!
Elena Toma says
i love to eat it for breakfast, usually with fresh fruits.i also like the oil very much.
Hello Whitney says
Oh, I’ve never tried the oil before! I’ll check it out 🙂
Bee says
I only drink chia seeds in water. These are nice ways to consu it. Thanks for also giving the benefits
Hello Whitney says
Oh, interesting! I’ve never tried it like that – I’ll have to give it a go!
Ivan jose says
I actually find chia seeds delicious. I like its slightly nutty flavor.
Hello Whitney says
Me too! I think that nuttiness enhances so many other flavors.
Amber Killmon says
Oh, how I want to enjoy chia seeds! I’ve tried, but they’re just not for me. Maybe i’ll try again in the future
Hello Whitney says
I understand! I personally love the flavor but I know some other people who aren’t as big of fans. Thanks for reading!
jackie says
I know this post is a little older, but I had no idea there was a national chia day!! I love chia seeds; they’re so good!
Hello Whitney says
Chia seeds are amazing, aren’t they! There seem to be national days for everything now 🙂