Chia Seed

Chia seeds are tiny black or white seeds from the Salvia hispanica plant, which is native to Central America. They’ve become popular globally due to their impressive nutritional profile and health benefits.

🔬 Nutritional Highlights (per 2 tablespoons / ~28g):

• Fiber: ~11g (very high – supports digestion)

• Protein: ~4g

• Omega-3 fatty acids: Especially ALA (alpha-linolenic acid)

• Calcium: ~18% of RDI

• Magnesium, phosphorus, zinc – all present in good amounts

• Antioxidants – help fight inflammation and oxidative stress

✅ Health Benefits:

• Supports heart health (thanks to omega-3s)

• Aids digestion (fiber content)

• Helps manage blood sugar levels

• Supports weight management – absorbs liquid and expands, helping you feel full

• Good for bones (calcium, magnesium, phosphorus)

🍴 How to Use Chia Seeds:

Chia seeds are versatile – they don’t have much taste and absorb up to 10x their weight in water.

1. Chia Pudding – mix with plant milk, let it gel, add fruit/sweeteners

2. Add to smoothies

3. Sprinkle on yogurt or oatmeal

4. Use as an egg substitute in baking:
   1 tbsp chia seeds + 2.5 tbsp water = 1 egg

5. Bake into breads, muffins, crackers