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Superfood of the Month: Chia Seeds

Chia seeds in blueberry smoothie

Jun. 29 2023

Looking to supercharge your health? Although tiny in size, chia seeds are a nutritional powerhouse. Add them to smoothies, make pudding or include them in a savory dish!

Health Benefits

Nutrients Chia seeds are nutrient-dense and pack a punch of energy-boosting power. They’re loaded with fiber, protein, Omega-3 fatty acids and micronutrients. 

Chia seeds are high in antioxidants, which fight the production of free radicals in the body, protecting us from diseases such as cancer. 

Digestive Health
With an impressive amount of fiber, chia seeds help promote regular bowel movements and healthy digestion. 

Heart Health
The Omega-3 fatty acids in chia seeds can lower the risk of heart disease by reducing triglycerides and inflammation and improving cholesterol levels. 

Bone Health
Chia seeds are rich in several nutrients that are important for bone health, including calcium, phosphorus, protein and magnesium. 

Blood Sugar
These seeds can help control blood sugar levels and fight insulin resistance, which can aid in the prevention of type 2 diabetes. 

Exercise Performance
Because they absorb water and slow digestion, chia seeds can enhance workout endurance, keeping you hydrated and energized. 

Weight Management
The high fiber content in chia seeds can help you feel fuller longer, reducing appetite and potentially aiding in weight loss. 

Dental Health
Chia seeds are packed with calcium, phosphorus, vitamin A and zinc, which are all good for your teeth. 

Plant-based Protein
For vegetarians and vegans, chia seeds are a great source of plant-based protein and can help meet daily protein requirements.

Quinoa and Chia Seed Protein Bowl with Grilled Chicken Breast 

Quinoa and Chia Seed Bowl with Chicken Breast


  • ½ c quinoa 
  • 1 T chia seeds 
  • 1 c spinach 
  • 4 oz chicken breast, grilled 
  • ½ c cherry tomatoes 
  • ½ avocado, mashed 
  • 1 T olive oil 
  • Salt and pepper to taste

Step 1: Cook quinoa according to package instructions and stir in chia seeds. 

Step 2: Arrange cooked quinoa, spinach, grilled chicken breast, cherry tomatoes and avocado in a bowl. Drizzle with olive oil and season with salt and pepper. 



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Disclaimer: This blog is intended for general understanding and education about Lexington Medical Center. Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider.