The hype surrounding the health benefits of the chia seed are here to stay; and for good reason. Chia seeds are small, yet their nutritional components are large. One serving of chia seed (one ounce) offers only 137 calories and one gram of digestible carbohydrate. One ounce serving also contains 11 grams of fiber, 4 grams of protein, 5 grams of omega-3 fatty acids (9 grams of fat total), 18 percent of the RDA of calcium, 30 percent of the RDA of magnesium and manganese, and 27 percent of the RDA of phosphorus. Chia seeds also provide a good amount of zinc, niacin, potassium, thiamine, and vitamin B12.
Incorporating chia seeds into your diet is easy. They can be eaten raw, soaked in water or juice, and added to foods and baked goods. Chia seeds do not need to be ground, making them easier to use in cooking than for example flax seeds. Use chia seeds in your homemade trail mix recipe, or sprinkle them over oatmeal, rice, or pudding. They can be used in smoothies to help enhance flavor and nutrient absorption of other foods. Chia seeds can also be used as a substitute for eggs in some recipes.