Chia seeds are rich in essential minerals, including:

• Calcium
• Iron
• Zinc
• Copper
• Manganese
• Niacin
• Magnesium

Chia seeds may help regulate blood sugar levels. A randomized controlled trial published in Diabetes Care found that incorporating chia seeds into standard type 2 diabetes treatments can enhance cardiovascular health and support better glucose and lipid control.

How to Eat Chia Seeds

Chia seeds have a mild taste and adapt to the flavor of the food or beverage they are added to. When mixed with liquid, they expand several times their size and develop a gelatinous coating that is easy to swallow and digest.

You can add chia seeds directly to liquids like juice or yogurt. Another option is to make chia gel by mixing 1/3 cup of chia seeds with 2 cups of warm water and allowing it to thicken. The gel becomes thicker the longer it sits. Chia seeds can also be ground if desired.