Chia seeds, small yet mighty, have gained immense popularity in recent years as a nutritional powerhouse. Native to Central and South America, these tiny black or white seeds come from the Salvia hispanica plant and have been revered for their remarkable health benefits. Let's take a deeper dive into this superfood and discover the numerous ways it can contribute to our well-being.

Despite their size, chia seeds pack a potent nutritional punch. They are an excellent source of essential nutrients, including fiber, protein, healthy fats, vitamins, and minerals. One ounce of chia seeds contains approximately 138 calories, 10 grams of fiber, 5 grams of protein, 9 grams of fat (mostly omega-3 fatty acids), and various micronutrients such as calcium, magnesium, and phosphorus.

Oh, for sure! Let's dive into the world of chia seeds and see what makes them so special!

7 Benefit Of The Chia Seeds:

1. Energy Boosting

This is credited to their nutritionally-dense nature. Being low-carb with a fantastic ratio of fibre, protein, and fats stabilises the blood sugar levels, thus preventing cravings and overeating. That means sustained energy throughout the day!

2. Heart-healthy

Rich in omega-3 fatty acids (ALA), antioxidants and fibre, chia seeds help reduce the risk of cardiovascular diseases along with lowering high blood pressure. They are arguably one of the best plant-based sources of omega-3 fatty acids (ALA), containing more than that of a Salmon

3. Rich in Protein

Boasting all 9 essential amino acids, chia seeds contain 19% protein making them a high-quality plant-based source. A diet high in protein may help with:
  • cell and tissue regeneration
  • stronger bones
  • building muscle
  • losing weight

    4. Promotes Healthy Skin

    Chia seeds are loaded with antioxidants. These antioxidants help fight free radical damage caused by UV exposure, which keeps signs of ageing (wrinkles, fine lines, etc.) at bay. They also contain loads of vitamins and minerals like vitamin A and Potassium, which help boost the skin’s luminosity and elasticity.

    5. Loaded with Fibre

    Did you know - two tablespoons of chia seeds boast about 11 grams of fibre?

    These fibres:

    • Have prebiotic effects, which help prevent blood sugar spikes and decrease cholesterol levels.
    • May also be fermented in the gut, thus improving colon health by promoting the formation of short-chain fatty acids.
    • Support weight loss! Fibre slows the absorption of nutrients and the conversion of carbs to sugar, which means feeling fuller for longer!

    6. Cholesterol Management

    Chia seeds offer several benefits for reducing cholesterol levels. These tiny seeds are an excellent source of soluble fiber, which forms a gel-like substance in the digestive system, binding to cholesterol and bile acids. This process prevents cholesterol reabsorption into the bloodstream, promoting its elimination through feces. Furthermore, chia seeds are rich in heart-healthy omega-3 fatty acids, particularly alpha-linolenic acid (ALA), known to reduce LDL cholesterol (the "bad" cholesterol) and triglycerides.

    7. Promotes Healthy Skin

    Chia seeds offer numerous benefits for skin health. Packed with hydration-enhancing properties, omega-3 fatty acids, antioxidants, and essential nutrients, they help promote a hydrated, youthful complexion while reducing inflammation and supporting the skin's barrier function. Whether consumed as part of a balanced diet or used topically in skincare routines, chia seeds can contribute to healthier, more radiant skin and may aid in addressing various skin concerns, such as dryness, sensitivity, and premature aging.

      Chia Seeds Nutritional Content:

      In just a 1-ounce serving (approximately 28.35 grams) of chia seeds, you'll find the following nutrients:

      • Calories: 138
      • Protein: 4.7 grams
      • Fat: 8.7 grams
      • Carbohydrates: 12 grams
      • Fiber: 9.8 grams
      • Sugar: 0 grams

      What's the recommended chia seed intake per day?

      To play it safe, it's advisable to begin with a modest portion, say, one tablespoon. Ensure that you soak them before consumption to allow for expansion.

      Once you've started, you can slowly increase the amount of chia seeds in your daily diet. However, if you notice any digestive discomfort, it's wise to scale back the quantity.

      How can you use Chia Seeds?

      You can use chia seeds in various ways to enjoy their nutritional benefits. Here are some popular ways to incorporate chia seeds into your diet:

      #1. Chia Seed Pudding:


      • 1/4 cup chia seeds
      • 1 cup almond milk
      • 1/2 tsp vanilla extract
      • 1 tbsp honey
      • 1 cup of granola of your choice
      • Fresh fruit (optional)


        1. In a mixing bowl, combine chia seeds, almond milk, vanilla extract, and honey. Stir well.
        2. Cover the bowl and refrigerate for at least 2 hours, or overnight.
        3. Once the pudding has thickened, stir well and serve in bowls.
        4. Top with fresh fruit and granola, if desired.

        #2. Chia Seed Smoothie:



          1. In a blender, combine chia seeds, banana, frozen berries, almond milk, granola and honey.
          2. Blend until smooth and creamy.
          3. Serve immediately.

          #3. Chia Seed Energy Balls:



            1. In a mixing bowl, combine chia seeds, rolled oats, almond butter, honey, and dark chocolate chips. Mix well.
            2. Roll the mixture into small balls.
            3. Refrigerate the balls for at least 30 minutes before serving.

            #4. Chia Seed Salad Dressing:


            • 1/4 cup chia seeds
            • 1/4 cup apple cider vinegar
            • 1/4 cup olive oil
            • 2 tbsp Dijon mustard
            • 1 tbsp honey
            • Salt and pepper to taste


              1. In a blender, combine chia seeds, apple cider vinegar, olive oil, Dijon mustard, honey, salt, and pepper.
              2. Blend until smooth and creamy.
              3. Serve the dressing over your favorite salad.

              Ready to get your dose of Chia goodness?

              Here are our top picks of chia-filled snacks that are delicious as they are nourishing.

              Instant Oatmeal Goodness Bowl

              A one-step meal that looks as good as it tastes. These dairy-free and vegan-friendly meals are easy and a fast way to power you through the day.


              Toasted rolled oats and crispy puffed quinoa, tossed with an array of superfoods, nuts and seeds, our muesli is 100% vegan, natural and most importantly, tasty!


              Our Fig & Chai, Blueberry Goji, Hazelnut Blackforest and Coconut Kaya Granolas are delicious grains baked to perfection and packed with superfoods, nuts and seeds.