The small seed you need in your diet
Photos: Getty
Chia seeds are tiny oval-shaped black or white seeds that come from the Salvia hispanica plant, which are native to Central America. Aztec and Mayan civilisations used the chia seeds centuries ago in their diets for medicinal purposes and religious rituals, and they even believed they improved their stamina and energy levels. In Mayan language, the nutrient-rich chia actually means ‘strength.’
Today, chia seeds are still heralded for their health benefits – not to mention, they have a delicious nutty taste that works well in both sweet and savoury dishes.
Joanna Lyall, Head of Nutrition at thebettermenopause.com says, ‘Chia seeds earn their ‘superfood’ title because they are densely packed with essential nutrients that support overall health. They are an excellent source of omega-3 fatty acids, fibre, protein, antioxidants, and various vitamins and minerals. Despite their small size, chia seeds deliver significant health benefits, making them a versatile and powerful addition to any diet.
‘Chia seeds are incredibly rich in fibre, which supports digestion, prevents constipation, and helps regulate blood sugar levels. Fibre also promotes satiety, which can aid in weight management.
‘They also provide high-quality plant-based protein, essential for muscle repair and growth; particularly beneficial for those looking to maintain energy levels and support a balanced diet. They’re rich in omega-3s, which support heart health, brain function, and inflammation reduction. They also contain calcium, magnesium, and phosphorus, contributing to bone health.’
Chia seeds are often referred to as ‘nutritional powerhouses,’ and for good reason. Just two tablespoons (about 28 grams) contain:
- Fibre: 10–11 grams
- Protein: 4 grams
- Omega-3 fatty acids: 5 grams (mainly alpha-linolenic acid or ALA)
- Calcium: 18% of the Recommended Daily Intake (RDI)
- Magnesium: 30% of the RDI
- Phosphorus: 27% of the RDI
- Antioxidants: including chlorogenic acid, caffeic acid, myricetin, and quercetin
Big boost
So, what is the best way to consumer chia seeds? ‘When soaked, Chia seeds they form a gel-like consistency, making them easier to digest,’ says Joanna. ‘They can be sprinkled over salads, blended into smoothies, added to yoghurt, or even used as an egg substitute in baking recipes.
‘Add a tablespoon of chia seeds to your oats before soaking them overnight for a creamy, nutrient-packed breakfast. Toss a spoonful of chia seeds into your blender when making smoothies for added fibre and protein. For chia pudding, mix them with your favourite milk and sweetener, then refrigerate to create a delicious and healthy breakfast with added fruit or nuts.
‘They can also be added into bread, muffins, or energy bars for added texture and nutrition, or stirred into warm dishes like soups and stews for a subtle thickening effect.
‘As with anything, especially high in fibre, don’t over-eat them, as they can cause adverse reactions including bloating, gas, and constipation.’ If you’re not used to high-fibre foods, start with one tablespoon a day and hydrate.
Chia seeds are also naturally gluten-free, making them a great option for people with celiac disease or gluten intolerance.
When it comes to consuming raw chia seeds, as with any dry seed there is a risk of them becoming a choking hazard, especially if you have problems swallowing. It’s also worth remembering that chia seeds can rapidly expand if they get stuck on the way down – they can absorb 12 times their weight in liquid, so drink plenty of water to keep them moving. Always store them in an airtight container in a cool, dark place to maintain freshness.
Let’s discover more benefits of this powerful seed.
Heart health
A study has suggested that regularly eating chia seeds could help lower the risk of heart disease because it can lower cholesterol, blood pressure and triglycerides, which is the type of fat found in your blood, which are all considered risk factors for developing heart disease.
They are high in fibre – which lowers cholesterol, and chia seeds are a good source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid, which has also been linked to decreased heart risk. Fatty acids are also linked to increased levels of high-density lipoprotein (HDL) – the ‘good’ cholesterol that has a protective effect against heart disease. It can also lower LDL – bad cholesterol.
The combination of fibre, omega-3s, protein, and antioxidants in chia seeds makes them especially heart-friendly.
Reduce risk of cancer
Chia seeds contain quercetin, an antioxidant that plays an important role in helping your body combat free radical damage, which is linked to chronic diseases, including cancer. Quercetin can also help reduce inflammation, helps prevents heart disease and controls blood sugar.
Antioxidants help fight free radicals — unstable molecules that damage cells, speed up ageing, and increase the risk of chronic diseases like cancer and heart disease.
Chia seeds are loaded with antioxidants that not only protect the seeds’ healthy fats from going rancid but also support your overall health. The main antioxidants in chia include:
- Quercetin – known for its anti-inflammatory and heart-health benefits
- Kaempferol – linked to a reduced risk of cancer and chronic diseases
- Chlorogenic acid – which can help lower blood pressure
- Caffeic acid – which offers anti-inflammatory effects
Improves digestive health
One of the standout nutrients in chia seeds is dietary fibre. Just one ounce provides nearly 40% of your daily fibre needs.
Fibre adds bulk to your stool and promotes regular bowel movements. Soluble fibre also feeds the good bacteria in your gut, helping to maintain a healthy microbiome.
Fibre-rich foods keep you feeling fuller longer, which can help reduce snacking and support weight loss goals. Plus, because chia seeds absorb up to 12 times their weight in water, forming a gel-like consistency, which can slow down the absorption of sugar into the bloodstream, helping to prevent spikes in blood sugar levels.
Plant based protein source
Chia seeds are an excellent plant-based protein option, particularly for vegetarians and vegans. They contain about four grams of protein per ounce, which includes all nine essential amino acids — the building blocks of protein that your body can’t produce on its own.
While the total protein content isn’t as high as in animal sources, chia’s complete amino acid profile makes it an impressive addition to plant-based diets. Pairing chia seeds with other protein-rich foods can help you meet your daily protein needs with ease.
Brain benefits
Omega-3s are essential fats known for their brain benefits, and chia seeds are one of the richest plant sources of alpha-linolenic acid (ALA) — a type of omega-3.
While ALA needs to be converted in the body to EPA and DHA (the forms found in fish), chia seeds still offer a valuable source of omega-3s, especially for people who avoid seafood.
Diabetes control
Chia seeds have a low glycaemic index and are known to help stabilise blood sugar levels. The soluble fibre slows down digestion and sugar absorption, reducing blood sugar spikes after meals.
Several studies suggest that chia seeds may help improve insulin sensitivity and blood glucose control — important factors in preventing and managing type 2 diabetes.
Incorporating chia seeds into meals, especially ones that are higher in carbs, may help keep your blood sugar levels more stable throughout the day.
Weight management
Because they expand in your stomach and absorb so much water, chia seeds help you feel full longer, making them an excellent tool for weight control. Their high level of fibre slows digestion and curbs hunger, and their high level of protein reduces cravings.
While they won’t help you drop weight alone, you can get a great deal of nutrition without a lot of calories, and they can help you eat more mindfully.
Strengthens bones and teeth
Chia seeds are rich in several key bone-building nutrients, including:
- Calcium – 18% of the RDI in just one ounce
- Phosphorus – crucial for bone strength and repair
- Magnesium – helps with calcium absorption and bone density
For those who don’t consume dairy, chia seeds are a fantastic alternative source of calcium. Their combination of minerals makes them an excellent support for bone health, particularly for women and ageing adults at risk of osteoporosis.
Boosts energy
It’s no surprise that ancient warriors consumed chia seeds for energy and stamina. Modern science backs up the idea that they can help fuel physical activity. Thanks to their combination of, slow-digesting carbohydrates, protein, healthy fats and electrolyte-balancing minerals like magnesium and potassium, they’re a natural energy booster. Some athletes even use chia seed gels or drinks as a natural alternative to sports beverages.
Chia inspiration
1. Make chia pudding
Mix 3 tablespoons of chia seeds with 1 cup of milk (dairy or plant-based), stir well, and refrigerate for 3–4 hours or overnight. Add sweeteners like honey or maple syrup and toppings like fruit, nuts, or granola.
2. Add to smoothies
Toss a tablespoon of chia seeds into your morning smoothie for an extra boost of fibre, omega-3s, and texture. You can add them directly or soak them first to soften.
3. Stir into oatmeal or yoghurt
Sprinkle chia seeds onto oatmeal, Greek yoghurt, or cereal for added crunch and nutrition.
4. Use as an egg substitute
For vegan baking, mix 1 tablespoon of chia seeds with 2.5 tablespoons of water and let it sit for 10–15 minutes. It becomes a gel that works as a binder, just like eggs.
5. Make chia fresca (Energy Drink)
Stir 1–2 teaspoons of chia seeds into a glass of water or juice, add a squeeze of lemon or lime, and let sit for 10 minutes. It forms a gel-like drink that hydrates and energizes.
6. Bake with them
Add chia seeds to muffins, pancakes, granola bars, or bread dough for a nutritional upgrade.
7. Thicken soups or sauces
Because chia absorbs so much liquid, it works as a natural thickener for sauces, soups, and even homemade jams.
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