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10 benefits of chia seeds – plus uses and recipes
10 benefits of nutrient-packed chia seeds plus four tasty recipes: vanilla and strawberry chia seed pudding, chia porridge breakfast bowl and chia seed trail mix
Summary
1What are chia seeds?
Chia seeds are shiny, smooth, grey/black seeds that measure only a few millimeters. It is estimated that chia seeds have been used by humans for...
2How much chia seeds should you eat a day?
It’s generally recommended that you don’t exceed 15g of chia seeds a day (approx. 1tbsp). Trust your body with this one. If you’ve not eaten them...
310 lifestyle / health benefits of chia seeds
Are chia seeds good for you? Find out here! 1. Rich in essential fatty acids. 2. Full of fibre. 3. Provides a ‘complete’ vegan protein. 4. Help you...
Small but mighty, chia seeds are one of the healthiest foods around. They’re packed with fibre, protein essential fatty acids, antioxidants and there’s plenty of different ways to use them.
What are chia seeds?
Chia seeds are shiny, smooth, grey/black seeds that measure only a few millimeters.
It's estimated that chia seeds have been used by humans for food, folk medicines and canvases for around 5500 years, starting with the Aztec and Mayan people.1
They come from the Salvia hispanica plant, which is part of the mint family and can be found in Central and South America.
In the Mayan language, ‘chia’ means ‘strength’, so it comes as no surprise that they were a fan of these little seeds. It’s believed that they made up one of the basic four food groups of Central American civilisations.
Fast-forward to now, and they’ve obtained ‘superfood’ status and a lot of love in nutrition worldwide – for good reason!
Chia seeds nutrition information
Two heaped tablespoons (about 28g) contains approximately2:
| Energy | Fat | Saturated Fat | Carbs | Fibre | Protein |
|---|---|---|---|---|---|
| 137kcal | 8.6g | 0.9g | 2.2g | 10g | 4.6g |
And it doesn’t stop there. Chia seeds also contain the following micronutrients with approximate RDI (recommended daily intakes):
| Nutrients | Amount | % of RDI |
|---|---|---|
| Phosphorus | 265mg | 27% |
| Calcium | 177mg | 185% |
| Magnesium | 94mg | 30% |
| Copper | 0.1mg | 3% |
| Manganese | 0.6mg | 30% |
| Thiamine | 0.2mg | 20% |
| Selenium | 15.5μg | 20% |
| Iron | 2.2mg | 15% |
| Zinc | 1mg | 7% |
| Alpha Lipoic Acid (ALA) | 5g | - |
| Omega 3 Fatty Acids | 4915mg | - |
| Omega 6 Fatty Acids | 1620mg | - |
How much chia seeds should you eat a day?
It’s generally recommended that you don’t exceed 15g of chia seeds a day (approx. 1tbsp).
Trust your body with this one. If you’ve not eaten them before, then start off slow and increase the amount to see if you experience any negative side effects.
Side effects of eating chia seeds
Although there's no doubt that chia seeds are a great addition to most people’s diets, if you eat too many, you may experience some chia seed side effects.
- Digestive issues
If you eat too many chia seeds they may cause you some digestive discomfort. This is because they're high in fibre, and too much fibre can cause issues for some people, e.g. bloating, abdominal pain, gas, constipation and diarrohea.
- Can be a choking risk
Although they're safe for most people, chia seeds may cause an increased risk of choking. This is because they absorb so much water, so if you have trouble swallowing you need to be careful.
- Allergy
As with any food/drink, some people may be allergic to chia seeds. It's quite uncommon, though.
- Could interact with some medications
Chia seeds can affect some blood sugar or blood pressure medication. Please check with your GP if you take any of these medications to see if you can eat chia seeds.
10 benefits of chia seeds
Chia seeds are packed full of polyunsaturated fatty acids, especially the omega-3 alpha-linolenic acid (ALA). ALA can’t be made in the body, so we need to get it from our diet.
Our body uses healthy fats, like essential fatty acids, for multiple body processes and for energy. Their health benefits include1:
- helping to maintain healthy cholesterol levels
- can help lower the risk of cardiovascular diseases
One study on deeding 50g of chia seeds a day to 12 healthy individuals for 30 days found that their blood pressure significantly declined with no negative side effects.2
One portion of chia seeds (approx. 28g or 2 tbsp) provides around a third of your recommended daily fibre intake – not bad eh?
Getting enough dietary fibre every day can help you3:
- maintain healthy cholesterol levels
- lower your risk of getting cardiovascular diseases
- avoid constipation and make stools softer
- maintain a healthy blood pressure
Chia seeds are one of few plants that contain all 9 of the essential amino acids – the ones your body can’t make, and you must get through your diet.4 And as chia seeds are made up of around 19% protein – they certainly pack a protein punch.5
In just a couple of tablespoons, chia seeds provide you with roughly 4.5g of protein, providing you with an easy way to boost the nutrition of your meals.
Making sure you get enough protein every day allows your body to grow, repair and maintain itself. This goes for your muscles too. When we’re slogging it at the gym, our muscles tear and need protein to repair themselves and grow stronger.
As we’ve already discussed, chia seeds are a fantastic source of plant-based protein.6
Protein can also help you to lose or maintain your weight in multiple ways:
- allows you to build more muscle, which increases your daily calorie needs
- as your body will be burning more calories at rest, it can help with fat loss
- high-protein meals tend to make you feel full, so you may not snack as much
One four-week weight loss study on high protein diets and overweight people found that high-protein diets resulted in more weight loss than a low-protein diet.7
As they're vegan and naturally gluten free, most people can enjoy them and use them in their diets to up their protein intake.
As you can see from the nutritional table above, chia seeds manage to pack a whole lot of minerals into such a tiny space.
The most abundant minerals in chia seeds include:
- phosphorus – for healthy teeth, bones and muscles
- magnesium – helps reduce tiredness and aids the nervous system
- selenium – to help your immune system and thyroid
- manganese – essential for growth, metabolism and development
- copper – supports heart health
- iron – helps the body to make red blood cells and move oxygen around the body, helping to keep energy levels up
- calcium – needed to keep bones, nerves and muscles healthy
Chia seeds are full of antioxidants, like polyphenols. In fact, it's estimated that dry chia seeds are 8.8% antioxidant (phenolic).8
Eating a diet rich in antioxidants can help to reduce the oxidative damage caused by free radicals.
Chia seeds have a lot to offer to your diet – as breakfast bowl or smoothie aficionados can tell you. They have an unusual texture when wet, as they swell and soften.
Because of their ability to absorb both water and fat, they can be used as a handy ‘free from’ ingredient – replacing flour to thicken sauces or even egg in certain dishes.
Pure chia seeds contain no gluten (always check the label for added ingredients or cross-contamination), so can also be used in place of breadcrumbs to cover chicken or fish.
Cleaned and dried chia seeds (how they usually come) have a pretty long shelf life.9 This is due to their rich antioxidant content, which protects their fats from oxidative damage.10
Chia seeds contain multiple nutrients that are essential for healthy bones, including calcium, magnesium, phosphorus and protein.
With a whopping 177mg (185% RDI) of calcium in each 28g serving, gram for gram, chia seeds have more calcium than most dairy products. Head’s up all you vegans and dairy-intolerant people out there.
However, chia seeds do contain phytic acid, which does reduce calcium absorption slightly, so don’t rely on them.
One of the best things about chia seeds is how easy they are to incorporate into your diet.
The little seeds don’t really have a taste, so you can add them to juices, porridge, smoothies, yoghurt, cereal and vegetables without affecting their flavour.
They’re also highly absorbent, making them an amazing egg substitute and sauce thickener.11 You can even just mix them with milk and a sweetener to make chia seed puddings – one of the healthiest desserts out there.
Chia seeds are generally well-tolerated and can easily enhance the nutritional value of so many dishes. So, it make sure you have a pot in your kitchen cupboard.
How to eat chia seeds
Chia seeds make an egg-cellent egg replacement for cakes, puddings, cookies, pancakes and other bakes.
Because chia seeds are pretty much flavourless, chia eggs can be better than other vegan egg alternatives like banana and oil in some dishes.
How to make a ‘chia seed egg’:
- Simply mix 1 tablespoon of chia seeds and 3 tablespoons of water in a small bowl or cup
- Give it about 5 minutes to rest until it becomes gel-like
- Use it in your recipe just like you would use a normal egg
4 tasty recipes using chia seeds
Chia porridge breakfast bowl
Good for: a gluten-free, vegan start to the day
Time: about 10 mins
Equipment needed: saucepan, bowl, and spoon
Suitable for: gluten-free, vegans, vegetarians
Serves: 1
Nutrients per serving:
| Energy | Total fat | Saturates | Protein | Fibre | Carbs | Sugar | Salt |
|---|---|---|---|---|---|---|---|
| 357kcal | 11g | 2.4g | 50g | 15g | 8.2g | 10g | 0.5g |
Ingredients
- 50g gluten-free porridge oats
- 250ml almond milk
- 150ml coconut milk (plus an extra tbsp to loosen)
- 1 tbsp chia seeds (plus extra to sprinkle)
- Handful of almonds
- Handful of blueberries
- 1 tbsp maple syrup
- Put the oats and milks into a saucepan and bring to the boil, stirring occasionally. Simmer for 3-4 minutes.
- Add the chia seeds and 2/3 of the almonds and simmer for another couple of minutes until the porridge has thickened and the oats are soft.
- Transfer to a serving bowl and spoon on the extra coconut milk. Drizzle on the syrup, top with the blueberries, remaining almonds and a sprinkling of extra chia.
Savoury trail mix (vegan)
Good for: an energy-boosting snack
Time: few mins prep + leave overnight
Equipment needed: baking tray and airtight container
Suitable for: can be gluten-free (check labels of seeds), vegetarians and vegans
Serves: 2
Nutrients per serving:
| Energy | Total fat | Saturates | Protein | Fibre | Carbs | Sugar | Salt |
|---|---|---|---|---|---|---|---|
| 153kcal | 11g | 1.7g | 5.9g | 0g | 6.9g | 3.3g | 4.5g |
Ingredients
- 50g of mixed seeds (we used sunflower, pumpkin, sesame and chia seeds)
- 2 tbsp soy sauce
- Heat the oven to 220°C. Mix the seeds and soy sauce together and scatter onto a baking tray. Toast for a few minutes, checking frequently to ensure they don’t burn (shake the tray whenever you open the oven door to help them toast evenly).
- Allow to cool before eating or store in an airtight container.
Strawberry chia jam (vegan)
Good for: dolloping in porridge and spreading on toast
Time: around 20 minutes
Equipment needed: bowl, spoon, and saucepan
Suitable for: vegetarians (can be made vegan with agave nectar), gluten-free
Serves: makes 1 jar (about 400g)
Nutrients per serving (1 tbsp):
| Energy | Total fat | Saturates | Protein | Fibre | Carbs | Sugar | Salt |
|---|---|---|---|---|---|---|---|
| 21kcal | 1g | 0g | 0.4g | 1g | 4g | 2g | 0g |
Ingredients
- 500g strawberries
- 1 tsp vanilla bean paste
- 3 tbsp maple syrup
- 3 tbsp chia seeds
- Cut the strawberries in quarters and put in a saucepan with the vanilla bean paste and maple syrup.
- Cook gently over a low heat for about 5 minutes, or until the strawberries are broken down.
- Stir in the chia seeds and let it cook for 10 minutes.
- Allow to cool completely and thicken up.
- Spoon into a sterilised jar or bowl and keep for up to a week in the fridge.
The final say
- Chia seeds are packed with an array of nutrients to help keep us healthy, like protein, fibre, healthy fats, antioxidants minerals and more
- They are naturally gluten-free and vegan, and make a great egg substitute
- You can use them in lots of tasty recipes to boost their nutrition easily
This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
- https://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
- https://academic.oup.com/ajcn/article/100/suppl_1/443S/4576604
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
- https://www.bda.uk.com/resource/fibre.html
- https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12423
- https://www.bda.uk.com/resource/fibre.html
- https://www.ncbi.nlm.nih.gov/pubmed/15788122/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
- http://www.tandfonline.com/doi/abs/10.1080/87559129.2013.818014/
- http://www.sciencedirect.com/science/article/pii/S0308814607008709
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