Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fibre, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.

Here are some key points about chia seeds:

  • Chia seeds are a good source of omega-3 fatty acids, fibre, antioxidants, iron, and calcium.
  • A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein.
  • Mixed with water, they can replace egg in vegan cooking.
  • Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating.

Foods that are high in fibre help people to feel full for longer, and they are usually lower in calories.

Chia seeds are relatively easy to find in any major grocery store. They are black in colour and they have a mild, nutty flavour.

Raw, they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.

In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.

Here is our delicious breakfast recipe made with chia seeds: or try this for a tasty dessert, treat and snack


Chia seeds are high in Magnesium, Omega 3, Calcium, Anti-oxidants, Iron (3 x more than spinach), Protein, Multi-Vitamins (more Vitamin C than oranges) and Minerals and are gluten free.

Chia seeds are gluten free and help regulate blood sugar levels.

Chia seeds are a great substitute to eggs and work well for baking.

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