Chia seed
Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids including α-linolenic acid (ALA). Chia seeds are an excellent source of fiber and rich in antioxidants that help protect the body from free radicals. Chia seeds are also rich in minerals for bone and teeth health. According to the USDA, one ounce (28 grams) of chia seeds contains 9 grams of fat, 11 grams of dietary fiber, and 4 grams of protein. They also contain 18% of the recommended daily calcium intake, 27% phosphorus, and 30% manganese. As a superfood, chia seeds have many health benefits; some are listed here.

Weight management

Chia seeds help increase satiety and reduce food cravings. When combined with liquids, protein, healthy fat, fiber, and gelatinous texture help slow digestion and contribute to the satiating effects. In addition, chia seeds also help stabilize blood sugar and reduce insulin resistance.


Studies have shown that chia seeds help improve blood sugar control for diabetes[1]. Because chia seeds form a type of barrier inside the stomach, this barrier helps slow the release of sugar into the bloodstream, which helps prevent blood sugar spikes and improve blood sugar profiles.


Chia seeds are a good source of calcium, magnesium, and phosphorus, which help maintain bone and oral health and prevent osteoporosis.

Heart health

Chia seeds are rich in omega-3 and fiber, making them a superfood to help improve cholesterol profile-reducing bad cholesterol (LDL) and triglyceride. The high concentration of omega-3 also enhances their anti-inflammatory properties. In Addition, the high amounts of antioxidants in Chia seeds help reduce the oxidation process; all of these benefit heart health.

Tips to add chia seeds into your diet

Chia seeds milkshake

  1. Chia yogurt: Mix chia seeds in your yogurt.
  2. Chia cereals: Soak chia seeds in the milk and mix with hot or cold cereals for breakfast. The high fiber and healthy fats in the chia will keep you full longer and help reduce your appetite.
  3. Chia soups: Chia seeds can be added to the soup as a great thickening agent.
  4. Chia bread or chia pastry: Add chia seeds to your baking ingredients or breading mixtures.
  5. Chia salad: Add chia seeds to salad dressings.
  6. Chia beverage: 1 cup of water, add ½ cup of your favorite juices, and stir in 3 tablespoons of chia seeds, you could add 1 tablespoon of lemon or lime juice for better taste, and let it sit for about 15 minutes.
  7. Chia smoothie: Add chia seeds to your healthy smoothie.
  8. Chia spread: Mix ground seeds with peanut butter or almond butter for a nutritious spread.
  9. Chia paste: 1 tablespoon of ground chia seeds mixed with 1 cup of warm water, let it sit for about 15 minutes, and leave it in the fridge as a cooking substitute.


Energy Booster Smoothie

Banana (large, ripe): 2                                         Yogurt (Greek, plain): 3/4 cup
Chia seeds: 2 tbsp                                                Protein powder (chocolate flavor): 3 scoops
Coconut milk: 2 cups                                           Peanut butter:  2 tbsp
Cinnamon: 1tsp.


In a blender, combine banana, chia seeds, cinnamon, peanut butter, protein powder, yogurt and coconut milk. Blend until smooth.

Nutrients Per Serving

Calories (kcal)562.6
Fat (g)45.8
Sodium (mg)70.5
Carbohydrate (g)36.1
Fibre (g)6.4
Sugar (g)19.6
Protein (g)29.3



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About the author: Lucy Liu
Lucy Liu

As a Holistic Health Practitioner, Registered Dietitian, TCM Practitioner, Energy Healer, Master Hypnotist, Reiki Master, Advanced Theta Healing Practitioner, Author and Speaker, Lucy Liu, the founder of, has gained a good reputation in holistic health after many years of serving patients and clients as a holistic health practitioner. Lucy has developed a unique and comprehensive approach, which combines Western Medicine, Chinese Medicine, Energy Medicine, and Alternative Medicine together, to help others achieve optimal health by creating harmony between the body, mind, and spirit, and maintain long-term success for healthy lifestyle changes.
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