Chia seeds have been a staple in Mayan and Aztec diets for centuries. The seeds are highly valued for their medicinal properties and nutritional value. Ancient Aztec warriors ate chia seeds to give them high energy and endurance.  They said just 1 spoonful of chia seeds could sustain them for 24 hours.  Chia means “strength” in the Mayan language, and they were known as “runners food” because runners and warriors would use them as fuel while running long distances or during battle.

 In the book, Roizen and Mehmet Oz, MD, recommend two daily doses, each consisting of 20 grams (a little less than 2 tablespoons) of chia seeds. The authors also note that the antioxidant activity of chia seeds is higher than any whole food, even blueberries.

To top things off, chia seeds are a “whole grain” food, are grown organically, are non-GMO and naturally free of gluten. Bottom Line: Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Om3ga-3 fatty acids and various micronutrients.

Chia seeds reduce food cravings, help you stay hydrated, lower blood pressure & are rich in  rich in fiber, om3ga-3 fats, protein, vitamins and minerals such as: Dietary fiber (11g – 42% recommended daily value)

Protein (4.4g – 9% RDV)

Om3ga-3 fatty acids (4915 mg)

Om3ga-6 fatty acids (1620 mg)

Calcium (77 mg – 18% RDV)

Copper (0.1 mg – 3% RDV)

Phosphorus (265 mg – 27% RDV)

Potassium (44.8 mg – 1% RDV)

Zinc (1.0 mg – 7% RDV)

Make them into pudding

Chia seeds can absorb many times their own weight in liquid, so when you soak them in water or milk overnight, you get a dish that's a lot like tapioca pudding in texture. Add some spices and a little bit of sweetener (like honey or pure maple syrup) and you get a healthy breakfast or snack that tastes like a treat.

Use them as a topping

Add some crunch to yogurt or oatmeal by sprinkling on chia seeds. Note: Once they sit in liquid for a while, they form little gelatinous balls. If you don't like that texture, sprinkle them on just before eating. Just 1 tablespoon of chia seeds gives you 5 grams of fiber and 3 grams of protein, as well as magnesium, iron, calcium, potassium and om3ga-3s, and has just 60 calories. The black and white seeds are equally good for you, so pick up whichever one you prefer.

Mix them into muffins (and more)

If you're making pancakes, waffles, muffins, or homemade granola, toss in some nutritious chia seeds. They have a neutral flavor, so they work in almost anything. You could also use chia seeds in place of some of the flax seeds in homemade granola. Wherever you put them, they bring a happy bit of crunch.

Add them to your kid's snacks

Admit it: If you have kids, you dip into their little squeeze packs of fruit. Now get your own, with the added goodness of chia.

Bake them in to bread

Not only do you get the crunch (and nutrition) from all those seeds, you also get a delicious loaf perfect for morning toast or lunchtime sandwiches—and it's gluten free. Try it slathered with your favorite nut butter (or regular butter) and low-sugar jam, with smashed avocado on top.

Snack on 'em

Chia-packed energy bars are a tasty, energizing snack. Plus, they're sturdy, so they won't get smashed in your purse or gym bag. Have one before or after a workout, with your midmorning coffee, or to stave off the 4 p.m. munchies. With just 100 calories (but 4g fiber), they're satisfying without weighing you down.

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