Chia Seeds: Health Benefits, Nutrition & Recipe Tips

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Nowadays, with the ever-growing variety of health foods, superfoods, and supplements available, it can be hard to know what healthy ingredients are really worth incorporating into your diet. Some are just too expensive while others sound way too good to be true. Well, in the case of the chia seed, its proven abundance in beneficial qualities has very much earned it the "superfood" label. After being discovered as a nutrient-dense protein source in ancient cultures, the chia seed has risen to become one of the most popular health foods in the US.


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Chia seeds are tiny flat oval-shaped seeds that are blackish/gray or white in color with irregular lines and markings, often compared to or described as mini dinosaur eggs. These distinctive-looking seeds come from the saliva hispanica plant: a flowering variety of mint native to Mexico and Guatemala. Though only becoming a popular health food in Western culture in the last few decades, chia seeds have been around for hundreds of years. Chia seeds were harvested and eaten as part of a staple diet in Aztec and Mayan cultures as it was believed to provide energy and strength for their hunters and warriors. These seemingly magical seeds are still a staple crop and nutrient source in many Native American communities today. 

So what makes chia seeds so unique and special compared to other edible seeds? Well, they are a hydrophilic seed which means they can absorb 12 times their weight in water and soften to a gel-like consistency. For the Aztecs, chia seeds provided effective sustenance and hydration when other food sources were scarce or as a fuel for long hunts. In today's "clean-eating" culture, chia seeds offer an easily digestible source of protein and fiber making them a suitable aid for weight loss as well as a great addition to a healthy wholefood diet. 



Photo by Yulia Khlebnikova on Unsplash

Image by Yulia Khlebnikova on Unsplash  



With the popularity of chia seeds increasing over the last few decades, we have come up with lots of different recipes and uses for these magical seeds. The most popular way is to soak them to create a gel-like mixture perfect for breakfast pots, jams, and puddings. Soaking the seeds, ideally in water, plant-based milk, or fruit juice, makes them a lot easier to digest as well as providing a low-calorie water-dense snack or meal. However, you can also eat them dry: they are a great topping for smoothie bowls or soups and even bake well into crackers or granola. 

Because of the health properties and versatility of chia seeds, they have now become a staple ingredient in many modern-day diets. For example, they are a great protein option or a suitable egg replacement in a vegan, plant-based diet. And, because they are low-carb and gluten-free, a chia pudding can also be an ideal breakfast dish or snack for anyone following a Paleo Diet or Keto Diet

For more information on Paleo, check out our detailed article "The Paleo Diet - A Complete Guide For Beginners".




Discovering the unique macronutrient profile of chia seeds is what has made them such a health food trend. One tablespoon (12 grams) of chia seeds contains roughly:

  • 58 calories 
  • 5 grams of carbohydrates (of which 4 grams is fiber)
  • 2 grams of protein 
  • 4 grams of fat

These numbers translate into chia seeds being comparably low in calories as the majority of the carbohydrates are actually fiber. They also contain many essential proteins and amino acids as well as omega-3 fatty acids: all of which are necessary for optimal health. When looking at the micronutrients, chia seeds contain high levels of minerals such as calcium, potassium, iron, magnesium, and selenium as well as antioxidants and vitamins A, C, and E. With so much nutrition crammed into such a tiny seed, it is understandable that it receives such high praise from health and wellness experts. 



Image de Castorly Stock provenant de Pexels

Image by Castorly Stock from Pexels 



Aids Weight Loss

With the chia seed's impressive spectrum of nutrients, they, of course, will add additional benefits to any healthy balanced diet. However, they have also been shown to help with weight loss. Because of the high fiber and protein content, soaked chia seeds can be very filling, keeping you fuller for longer as well as keeping you hydrated. This makes them an ideal low-calorie, low-fat option for breakfast or as a snack.  


Plant-Based Protein 

Being packed with many essential amino acids make chia seeds an excellent protein source to include in a vegan plant-based diet. It is important for us to consume a wide range of essential amino acids through our diet to support overall health and so, if you choose not to consume meat, eating a diverse range of high protein plant sources such as quinoa and chia seeds is very beneficial. Chia seeds also contain an amino acid tryptophan which has been proven to help you sleep better, just another reason why these seeds are so amazing! 


Omega-3 Fatty Acids

Though the most common source of omega-3 fatty acids is in oily fish and algae, there is a significant amount in chia seeds: the highest in all known plant foods. Having a good source of omega-3 fatty acids in your diet has been shown to lower the risk of heart disease, type-2 diabetes and reduce inflammation in the body. Again, if you are choosing to have a plant-based vegan diet, chia seeds are a perfect natural source of fatty acids to consider rather than taking an Omega-3 supplement. 


High in Fiber 

Most of the carbohydrates in chia seeds are fiber which is sugar-free and not actually digested by the body. However, fiber is very important for the body as it aids digestion, keeps the lining of the gut healthy, and helps to remove any unwanted material from the gut. If you struggle with digestion issues, you may want to look into increasing your uptake of fiber. Incorporating chia seeds into your smoothies or breakfast bowls could be the ideal solution. 





Eating Too Many 

Because chia seeds are so tiny, it can be easy to overindulge and eat too many which may reduce the positive nutrition these seeds can offer. If your body isn't used to large intakes of fiber you could overwhelm your digestive system which may cause bloating, constipation, and discomfort. It's recommended to introduce high-fiber foods gradually into your diet. Start with just a teaspoon of chia seeds a day and see how that affects you before adding more. 


Risk of Choking

It is important to make sure you eat chia seeds either immersed in a liquid or eaten with other foodstuffs. Eating a handful of dry chia seeds may increase the risk of choking as the seeds may get stuck in your mouth or throat and start to swell. This is a very minimal risk but it is always best not to eat chia seeds just by themselves.


Poor-Quality Varieties 

With the growing popularity of chia seeds, be mindful of the quality of seeds you are buying. In order to make more profit, some producers will produce low-quality seeds that have a more brownish color to them. Also, they are GMO varieties cropping up as producers are looking to farm chia seeds all year round to keep up with demand. Ideally, look for organic, non-GMO chia seeds to ensure the highest content of nutrients.



Image by Daria Shevtsova from Pexels

Image by Daria Shevtsova from Pexels



Chia Pudding 

The most popular way to consume chia seeds is in the form of a "chia pudding". Simply whisk 1 part chia seed to 4 part liquid ie: ¼ cup chia to 1 cup milk or water. Let the mixture sit for 10 minutes or even in the fridge overnight and the seeds will swell and absorb the liquid to create a pudding-like consistency. These puddings are very easy to flavor and you can find lots of different recipe ideas online. The Choosing Chia blog has a delicious Golden Milk Latte Chia Pudding that makes a great healthy immune-boosting breakfast. 


Chia Seed Jam 

Despite fruit jams being utterly delicious, they are not exactly healthy as traditional jam recipes have a 1:1 ratio of fruit to sugar. By thickening unsweetened fruit compote with chia seeds, you can create healthy jams and jellies that are perfect to have with yogurt, on toast, or as part of a dessert. Check out this 10-minute Chia Jam recipe to learn more. 


Juices & Smoothies 

Adding a teaspoon of chia seeds to smoothies or juices can be an easy way to incorporate more protein and micronutrients into your diet. Simply blend the chia seeds into the smoothie or juice and enjoy. The chia seeds will thicken the drink slightly so you may need to add more water, but that is never a bad thing. If you want a smoother texture to your blended drinks you can use ground or powdered chia seeds instead. 


Egg Replacement  

Because chia seeds swell and coagulate, they can be used as a binding agent in baking. The traditional binding agent in cakes and cookies is usually eggs and so chia seeds offer a great solution for vegan-friendly baking. To make a "chia egg", mix together 1 tablespoon of chia seeds with 2½ tablespoons of water and let it sit for 5 minutes to thicken. This quantity is a direct substitute for one egg and can be used as a replacement in most cake, cookie, or pancake recipes. The only main noticeable difference is that your baked goods will have speckles of chia seeds throughout. If you want, you can blend your chia egg to break up the seeds before adding it to your batter.   


Garnish or Topping 

Similar to other seeds such as sunflower, pumpkin, or sesame, chia seeds can be sprinkled over pretty much anything you like. You can sprinkle them over yogurt, porridge, soups, desserts or bake them into crackers and breads. Once you start buying and keeping chia seeds handy in your kitchen cupboard, you may be surprised at how easy it is to add them to your daily diet in many different ways.





BetterBody Foods Organic Chia Seeds

If you are looking to incorporate chia seeds regularly into your diet, buying in bulk means you will always have them to hand. These chia seeds come in a sturdy screw-top container and even come with a scoop so it is quick and easy to add chia seeds to any breakfast, lunch, or dinner.

Product Highlights:

  • Comes in a sturdy reusable container with a scoop
  • Great bulk buy option

Spectrum Essentials Organic Ground Chia Seeds

Using ground chia seeds to thicken smoothies or bind cake batters means you can add the goodness without affecting the texture or taste. These seeds are cold-milled meaning you don't lose any of the nutrients in the processing plus they are certified non-GMO, organic, and fairtrade.

Product Highlights:

  • Grounded version, ideal for smoothies  
  • Certified non-GMO and Fair Trade  

Viva Naturals Organic Raw Chia Seeds

Viva Naturals offer sustainably sourced premium quality chia seeds: claiming that their minimal processing method ensures the highest levels of nutrients. With poor farming and processing methods often affecting the quality of many crops, buying high-quality chia seeds from reliable companies can ensure you are buying with your health as well as the health of the planet in mind.

Product Highlights:

  • Nutrient-dense high-quality chia seeds 
  • Minimal processing & organic practice

Terrasoul Superfoods Organic White Chia Seeds

White chia seeds are higher in omega-3s compared to the black variety so if you are looking to significantly increase your intake of fatty acids, then having these white chia seeds daily may help. Terrasoul focuses on sourcing the highest-quality superfoods, including these chia seeds, making sure they only work with sustainable farms.

Product Highlights:

  • Only white chia seeds for increased omega-3 fatty acids
  • Sustainably sourced 

Navitas Organic Chia Seed Powder

Chia seed powder is even finer than ground chia, making it a naturally nutrient-dense alternative to more conventional protein powders. Simply stir into water, or even coconut water, for an easily digestible high-protein drink. These seeds are also sprouted before being gently milled to ensure maximum nutrition

Product Highlights:

  • Natural protein powder alternative 
  • Sprouted seeds used for maximum nutrition





Chia: The Complete Guide to the Ultimate Superfood by Wayne Coates

If this article has got you interested in learning more, then this guide and cookbook offers a deep dive into the miracles of chia seeds. Wayne recounts his own weight loss journey and how chia seeds helped him plus his favorite chia seed recipes that you can use to aid your own health journey.

Chia Seed Remedies by Chia Test Kitchen

This book takes a slightly different approach and recommends the chia seed as a herbal remedy for physical and mental health. It contains an in-depth look into the research done on chia seeds, plus recipes that are specific to certain ailments: such as the Chia Garlicky Chicken for diabetes or the Chia Antioxidant Salad.

The Chia Cookbook by Janie Hoffman

This cookbook offers a diverse range of innovative and interesting recipes that could bring some creativity into your kitchen with the use of chia seeds. This is an ideal recipe book if you feel like you are stuck in your ways and looking for new ways to eat chia seeds. We especially like the sound of the Grilled Halibut with Chia Pesto followed by a slice of the Key Lime Chia Cheesecake.

The Chia Cookbook: Perfect Ways to Use Chia by Jennifer Jones

Chef Jennifer Jones has created this 30 recipe book to offer some great ideas on how to incorporate chia seeds into any meal of the day. With these recipes focused on family eating, you will find recipes like a simple Chia Breakfast Oatmeal and family favorites such as Spaghetti & Meatballs with Chia Tomato Sauce.

Super Seeds by Kim Lutz

To truly follow a healthy diet, you want to include an abundance of healthy ingredients in your daily meals, not just chia seeds. This book offers recipes that incorporate five "super seeds", including chia seeds, that are all packed with protein and healthy micronutrients that can boost any whole food diet.



At the moment, it seems that any health food with an impressive nutritional profile can be labeled as a superfood, making it hard to really know what is really going to benefit your overall health. Regardless of its current popularity, the chia seed has been proven to be nutritionally beneficial for cultures over hundreds of years and so should be considered adding to any healthy whole food diet. 


The information provided in this article is not nutritional or medical advice. Please read our disclaimer.

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