Chia Seeds and its benefits

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Chia seeds are tiny black or white seeds from the plant Salvia hispanica

They are loaded with fibre, Polyunsaturated Fatty acids (PUFA), calcium and protein. They help in constipation, reduces inflammation and lowers blood cholesterol.

You can have 1 ounce (2 Tbsps. or 28 grams) of chia seeds in a day. 1 Tblsp of chia seeds contain 5 grams of fibre. These tiny seeds swell and can hold up to 10 times more water than their dry weight and hence, keep you fuller for long.

10 Health Benefits of eating chia seeds

  1. Rich in Nutrients: Chia seeds are packed with essential nutrients such as omega-3 fatty acids, antioxidants, fiber, iron, and calcium.
  2. High in Antioxidants: The antioxidants in chia seeds help protect the body from free radicals, aging, and cancer.
  3. Digestive Health: The high fiber content in chia seeds can help promote regular bowel movements and healthy stool. The fiber also acts as a prebiotic that supports the growth of beneficial bacteria in the gut.
  4. Heart Health: Chia seeds are high in omega-3 fatty acids, which are known to reduce inflammation and lower the risk of heart disease.
  5. Bone Health: Chia seeds are high in several nutrients that are important for bone health, including calcium, phosphorus, magnesium, and protein.
  6. Blood Sugar Control: Chia seeds may improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after meals.
  7. Weight Management: Chia seeds are high in fiber and protein, which can help you feel full and satisfied, potentially leading to weight loss.
  8. Improved Exercise Performance: Some research suggests that chia seeds can help athletes “carb load” for endurance events while increasing their intake of nutrients and decreasing their intake of sugar.
  9. Reduced Chronic Inflammation: A few studies have shown that eating chia seeds can reduce certain markers of inflammation in the body.
  10. Skin Health: The antioxidants in chia seeds can speed up the skin’s repair systems and prevent further damage, contributing to maintaining healthy skin.

1 ounce of chia seeds

  • Calories: 137
  • F: 9 g
  • C:12 g
  • P: 5g
  • calcium: 180 mgs

Chia Lemon water

Drinking chia seeds water in the morning can give a boost to your digestion and improve bowel movement.

Add 1 tblsp of chia seeds in first half litres of your water with 1 tblsp lemon juice. The chia seeds provide all the energy you need to start your day right. With such less calories they won’t make a dent into your daily calorie budget. The lemon juice will boost your immune system with vitamin C.

Chia Seed Jam

Chia Seed Jam


  • Simply add about 2 cups of fruit (fresh) to a saucepan over medium to high heat. The fruit should quickly begin to warm up and break down.
  • Then you can mash it with a potato masher until it reaches your desired consistency. I like my jam to have a few chunks of fruit, instead of being completely smooth.
  • Then sprinkle in 2 tblsp of chia seeds, and give them a good stir until combined.
  • Remove from heat and the jam will start to thicken quickly as it cools.
  • Add 1 tblsp of lemon juice and give the jam one final good stir. Serve immediately or transfer to a glass bottle and refrigerate.

Fruits that will work well in the jam are plums, strawberries, blueberries, apricots, kiwis, raspberries etc.

My 5 Overnight Chia Pudding Recipes for you:

Chia seeds puddings are super simple, quick and easy. They make perfect breakfast options.

Coffee Chia Pudding

1) Coffee Chia Pudding


  • In a jar add 2 tblsp chia seeds, 1/4th Cup coffee, 1 tblsp honey, ½ cup oat milk.
  • Wisk well and refrigerate overnight.
  • Next morning top it up with chopped pecans.

2) Blueberry Lemon Chia Pudding


  • In a jar add 2 tblsp chia seeds, 1/4th cup blueberries, 1/8th tsp lemon zest, ½ cup almond milk.
  • Wisk well and refrigerate overnight.
  • Next morning top it up with blueberries and chopped almonds.
Blueberry Lemon Chia Pudding
Chia Coconut Pudding

3) Chia Coconut Pudding


  • In a jar add 2 tblsp chia seeds, 1/8th cup freshly grated coconut, ½ cup coconut milk.
  • Wisk well and refrigerate overnight.
  • Next morning top it up with grated coconut and chopped almonds.

4) Chia Strawberry Pudding


  • In a jar add 2 tblsp chia seeds, ½ cup mashed strawberries, 200 ml oat milk.
  • Wisk well and refrigerate overnight.
  • Next morning top it up with strawberry and chopped walnuts.
Chia Strawberry Pudding
Matcha Chia Pudding

5) Matcha Chia Pudding


  • In a jar, add 2 tblsp chia seeds, ½ cup almond milk, 1 tsp matcha powder.
  • Wisk well and refrigerate overnight.
  • Next morning tip it up with grated coconut and chopped walnuts.

6) Chia Seeds Tawa Roti

(Just adding a little more fibre to your regular roti)


  • Mix ½ cup whole wheat atta and ½ cup regular atta (take the regular oats, roast, cool and grind).
  • To this mix add 2 tbsps. powdered chia seeds.
  • Knead the dough and make tawa roti.
  • You can even make stuffed aloo roti and stuffed tofu roti with this atta.
Chia Seeds Tawa Roti

No doubt chia seeds come with amazing health benefits giving 11grams of fibre in 28 gms but consuming too many can cause digestive issues and problems like abdominal pain, diarrhoea, bloating and gas.

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About the author

Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.

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