Also known as salvia hispanica, the use of chia seeds has increased significantly over the years. These “supersedes” are packed with several health benefits. Individuals and households who are conscious of their meals have turned to the small seeds and incorporated them into their diet. In this article, we unpack the benefits of including chia seeds in your next meal or beverage.

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Nutritional benefits  

Chia seeds are known for their high fiber content. This nutrient bulks up any meal or drink, making you feel fuller for longer and reduce intake of several meals. For those looking to lose some weight, chia seeds should be on your shopping cart. Fiber also helps in bulking up stool and reduces the possibility of constipation.

Chia seeds are also a good source of antioxidants. Antioxidants play a massive role in the prevention of cancer, heart disease, and a plethora of other diseases. Antioxidants also help in the control of free radicals in the body that are known to damage cells and other molecules.

Though small, these seeds have a considerable amount of protein. It is adjudged that chia seeds have about 10 to 15% protein. A decent intake of proteins reduces the intake of food and also the desire to snack at times.

These small and dark seeds are a source of several minerals. Some of them include iron, calcium, zinc, copper, manganese, magnesium, and niacin.

Uses of chia seeds

The small chia seeds are a versatile natural ingredient that can be incorporated in either food or drink. If you have never prepared or encountered chia seeds, you can use them in the following way and improve your health benefits.


Smoothies are known as healthy breakfast items. A tablespoon of chia seeds is all that you need to add a new taste and texture to your smoothie. Chia seeds blend well with both fruit and veggie smoothies.


Chia seeds offer that explosion of taste in every salad. Mixed in with other salad ingredients like honey, vinegar, olive oil, and lemon juice, chia seeds will transform your salad dressing.

In preparation for your salad dressing, you should also avoid the use of MSG and other artificial ingredients.


Chia pudding is a common menu item in health food stores and organic cafes. However, food enthusiasts can make a home version for themselves. Chia pudding has the potential of taking your breakfast to the next level or also being served at your dinner party.

Baked goods

Some people are unable to take the dried texture of chia seeds, you can use the seeds in baked goods. They can also be used in the place of eggs. It is also a good option for quick bread and top muffins.