The Beginner’s Guide to Chia Seeds

Chia seeds are nowadays a very popular food all across the world. This is not only a good source for many people it is also considered as a superfood for vegetarians as well. Many vegetarians use this food as the powerhouse as they cannot consume meat and meat-based protein. I am also some of those people who try to eat chia seeds as well. To be honest this isn’t feeling that appealing to me. But as it considers the superfood for all time I must give this a good try because health benefits are actually more valuable than tests, you know? So before jumping into what I have researched about Chia seeds let’s jump into some basics about chia seeds.


Chia seed is one kind of tea seed. They are native to distant Mexico. It plays a very important role in our health. Ingredients that are available in chia seeds are given below:

Nutritions Value

  • Fiber – 11 grams,
  • Protein – 4 grams,
  • Fat – 9 grams (5 grams again Omega-3s),
  • Calcium – 18% of RDA (Recommended Dietary Allowance),
  • Manganese – 30% of RDA,
  • Magnesium – 30% of RDA,
  • Phosphorus – 28% of RDA,
  • Adequate amounts of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine), and Vitamin B2.

Chia Seeds Benefits ( In Short)

  • This is highly nutritious
  • It’s Loaded with antioxidants
  • It May support weight loss
  • This May lower your risk of heart disease
  • Always Easy to incorporate into your diet
  • It may increase blood levels of omega-3
  • It May promote bone health
  • It may be good for your heart and lower blood pressure
  • May improve blood sugar management
  • May reduce the risk of diabetes
  • May improve digestive health
  • Improve Sleep
  • Have Anti-Inflammatory Properties
  • Rich In Magnesium
  • Can Improve Skin Health
  • help Treat Diverticulosis
  • Good For Bones And Teeth
  •  Rich In Antioxidants
  •  Boost Energy And Metabolism
  • Fight Breast Cancer And Other Forms Of Cancer
  • Regulate Blood Sugar Levels And Help Prevent Diabetes
  • Rich In Omega-3 Fatty Acids
  • prevent Constipation
  • Stimulate Weight Loss

 Low in Calories

Chia seed’s calories content will definitely give you the reason to add them to your diet. One tablespoon of chia seed contains about 69 calories. The best thing about it is that generally these small seeds are grown organically, plus they are gluten-free and non-GMO.

Super High in Antioxidants

Antioxidants fight against free radical

s that contribute to damage to cell molecules, the aging process, and deadly diseases like cancer. Getting antioxidant-rich food can prove to be highly beneficial for overall health. Moreover, antioxidants in chia seeds protect sensitive fats in the seeds.

Improves Digestion

One of the major chia seed benefits is improved digestion. Being a rich fiber source, chia seeds can aid in digestion and improve bowel-related problems like constipation and bowel inflammation. Also, 100 grams serving of these tiny black seeds contain about 40 grams of dietary fibers.

Chia Seeds For Weight Loss

Yes, some foods can provide you with energy and also aid in weight loss at the same time. Add chia seeds in smoothies, or mix them with nuts or dry fruits to get most of it. Chia seeds tend to suppress appetite by keeping you full for longer hours. Chia seeds are low in calories and high in good fats that further facilitate in losing weight. Also, chia seeds benefits can reduce food intake by controlling appetite.

Packed with Omega-3 Fatty Acids

Omega-3 acids are necessary for the nervous functioning of our body. In addition, chia seeds are the richest plant-based source of omega acid. It is found as a part of the polyunsaturated fats of these seeds.

Control Blood Sugar

High fasting blood sugar levels are associated with type 2 diabetes and can increase the risk of various health issues. Also, research conducted on animals indicates that chia seeds can control blood sugar and improve insulin sensitivity.

Reduce the Risk of Heart Diseases

Another Health benefit of Chia Seeds is that it lowers the risk of chronic health problems. Chia seeds are rich in protein, fiber, and omega-3 that protects your heart. Studies have found that the benefits of chia seeds are raising HDL (Good) cholesterol and reducing blood pressure. But one has to adopt a healthy life and diet to get desired results.

Contain Bone Nutrients

Chia seeds are a good source of calcium protein, phosphorus, and magnesium, which are known to be essential for bone health. Moreover, people consider it a very good option for those who don’t consume dairy products as just two tablespoons of chia seeds offer 18% calcium of the required daily intake (RDI).

Good Source of Protein

Chia seeds’ protein content is about 14% by weight, which is quite high as compared to other plant products. Additionally, it also contains essential amino acids that make sure this protein is utilized by the body.

Side Effects chia seeds:

  • Allergic to chia seeds.
  • Chia seeds may thin out your blood and lower your blood pressure.
  • Chia seeds may not be suitable for pregnant or breastfeeding women.
  • Chia seeds may not be good for prostate health.
  • Chia seeds are high in lectins.
  • Eating dry chia seeds may block your food pipe.

Chia Seeds Nutritional Facts

Two tablespoons (28gm) of chia seeds approximately contain

Chia Seeds NutritionNutritional Value
Protein4.7 grams
Fiber9.8 grams
Carbs11.9 grams
Fats8.7 grams
Phosphorus 2 mg
Calcium 14% of the Daily Value (DV)
Iron12% of the DV
Magnesium23% of the DV
Phosphorus20% of the DV
Zinc12% of the DV

Recipe of chia seeds to try


A popular way to use chia seeds is in smoothies. A tablespoon or less of fresh seeds or chia gel is all you need to add texture and nutrients to your fruit and veggie smoothies.

This decadent chocolate almond chia seed smoothie is surprisingly healthy. Almonds give it a punch of protein and medjool dates and bananas add a healthy dose of potassium. Try using dark cocoa powder for added richness.


You may find chia pudding on the menu at organic cafes and health food stores, but it’s simple to make your own versions at home. Chia pudding is similar in consistency to tapioca. It’s simple enough to make for breakfast yet elegant enough to serve for dessert at your next dinner party.

All you need to make vanilla bean chia pudding is almond milk, chia seeds, and vanilla beans. Top this versatile dish with a dash of cinnamon, chocolate shavings, lemon zest, or a drizzle of maple syrup. You may also layer the pudding with fresh fruit to create a tasty parfait.

Chia Drinks

Expensive chia drinks are all the rage in health food stores and juice bars. Save money and make your own by adding 2 to 3 tablespoons of chia seeds to 2 cups water or coconut water and 1 cup fruit juice or pureed fresh fruit. Let the mixture sit until thickened, and stir before drinking.

Point of post :(Chia seed helps improve our body’s immune system.the role of chia seeds in staying healthy is immense.eating chia seeds is forbidden for some patients, they should be eaten according to the doctor’s advice).

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