What Are the Benefits of Chia Seeds? – A Superfood that is Easy to Add to Your Diet…

Chia seeds are tiny strange looking little things, yet they pack a powerful nutritional punch. The benefits of Chia seeds are that they are an excellent source of protein, omega 3 and fibre as well as being rich in vitamins and minerals. They are also Gluten free and you can use them raw in different ways or add them to your cooking.

Chia seeds were originally grown in Mexico and are cultivated from a small flowering plant that belongs to the mint family. The Aztec cultures of Mexico have recognized the nutritional and medicinal value of these seeds has since the 16th Century.

They are now available in supermarkets throughout the world, yet surprisingly still many people do not realise what the benefits of chia seeds are for your overall health and well-being.

Nutritional Facts Of Chia Seeds

Chia seeds have around 486 calories per 100g

That 100g contains 31g Fat, 17g Protein, 42g Carbohydrates and a huge 34g of Dietary Fibre.

The protein content can help you build that lovely muscle, help you lose weight and burn that dreaded belly fat. Whilst the fibre is great for your digestive health and fighting diabetes as can help in the reduction of the body’s insulin levels.

They are also full of antioxidants which can help protect your body from free radicals and give you healthy looking skin along with helping prevent premature ageing signs such as wrinkles.


These seeds are also high in much needed minerals such as calcium which your nerves and muscles need to function properly plus will give you stronger bones and teeth.

They contain iron which not only plays an important role in the production of hemoglobin and red blood cells and helps provide essential oxygen to your organs and muscles. Iron also is important as it strengthens the immune system and can help fight fatigue.

The magnesium content helps increase energy as well as calming nerves and anxiety. Plus it can help prevent osteoporosis and migraine headaches. Magnesium is also good for relieving muscle aches and spasms, so is a great addition to your post-workout meal or shake.

yogurt with chia seeds, kiwi and strawberries

Omega 3

Chia seeds are also rich in Omega 3 fatty acids and research shows that these can help improve intellect and mental alertness as well as prevent dementia. Plus they are great for maintaining a healthy heart as can lower blood pressure and regulate cholesterol. Omega 3 has also been shown to have a powerful ability to help women’s bodies fight breast and cervical cancer.

Ways to use

porrdige-chia- blueberries
Chia seeds are a great addition to your morning protein shake or your favourite smoothies. They can also be added to your morning oatmeal along with some yummy blueberries and are delicious with natural plain yogurt and fruit.

You could also sprinkle them on your veggies or salad, add them to your baking as well as make all sorts of delicious recipes.

One thing to note is that Chia seeds can hold up to 10 times their weight in liquid, so if you don’t soak them first make sure you drink plenty of water when you include them in a snack or meal.

chia seed pudding in jar with raspberries

Here’s one quick and easy pudding you can make…

Chia Seed Pudding

¼ cup chia seeds

1 cup coconut milk or almond milk

2 tbsp honey

¼ tsp of sea salt or Himalayan salt

Mix all together and put in fridge for at least 20 minutes or leave overnight for a yummy breakfast.

You can also top with some berries if desired 🙂

I hope you found this post useful and start including chia seeds in your diet if you don’t already. If you have any simple recipes you’d like to share please do as I’d love to try them..

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6 Responses

  1. Joel says:

    Thank Emma for sharing for this incredible powerful Chia seed. My whole family likes to use this chia in smoothies, baking and puddings. Chia itself is not tasty but if you mix with 3 cups of water plus 2 tablespoons of chia and add any sweetener of your choice for me I use honey or lemon and stir for good mixture and then leave for 3 hours before drinking. This makes you full.
    Again thanks.

    • Emma says:

      Hi Joel, 

      Thanks for taking the time to comment and it’s great to hear that you already regularly use chia seeds.

      I’ll have to try that drink that you make as it sounds really nice!

      Have a great day!

  2. Marcie says:

    Hi Emma!
    I have used chia seeds for quite a while, as you suggest in smoothies and puddings, and I was fine for a while, but recently if I eat anything with the chia seeds in it, about half an hour after I vomit. It does it every time.
    I was wondering if you have ever heard of anyone else with this problem with chia seeds?

    • Emma says:

      Hi Marcie,

      You might have developed an allergy to Chia seeds which some people unfortunately can get. 

      You could try only using them after they have been soaked properly but it sounds like you will have to stay away from them. 

  3. Yvonne says:

    I’ve used chia seeds in my diet for quite some time now, especially in my morning green smoothies – they help keep me going until lunchtime! I also like using them in puddings (mixing them with blended fruit and leaving it to set). I didn’t know they were such a good source of magnesium as well as fibre and protein.
    Thanks for the useful information in this post!

    • Emma says:

      Hi Yvonne, 

      Thank you for taking the time to leave a comment and it’s good to hear that you already incorporate chia seeds in your diet. Yes, they are really nutritious and lovely in puddings, why not try them with natural yogurt too!

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