Chia seeds may be tiny, but they’re packed with nutrients like calcium, iron, fiber, and plant-based omega-3s. Even though they’re often overlooked, adding them to meals in creative ways makes it easy to enjoy their health benefits.

Soak Chia Seeds Before Eating

Always soak your chia seeds in a liquid for at least 15 minutes before consuming them, unless you are already presoaking them for a recipe. A rule of thumb is 1 cup of liquid per 1/4 cup of seeds. Dry chia seeds can get stuck in your throat and cause choking or block your esophagus after they expand.

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1. Use In Overnight Oats

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Eating oats can help support a healthy gut microbiome . Overnight oats are a great breakfast time-saver if you don't want to prepare them in

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