Chia Seeds: Benefits and How to Take It (Recipes)

Chia is known as a “superfood,” although this term does not really exist, at least nutritionally speaking. It is a very special food that has a large number of nutrients, a high proportion of minerals, vitamins, and antioxidants, among other elements.

The proportion of these elements is much higher than in the vast majority of foods that can be found throughout the market. Experts assure that chia is considered an excellent source of calcium, fiber, proteins, antioxidants, and Omega-3 fatty acids of vegetable origin.

Today you will discover that these special seeds provide a whole host of benefits for our bodies. In addition, they are also considered a powerful resource for weight loss, being a very common component in a large number of diets.

Now that you know what chia is, I will delve a little deeper into its form and principal benefits, as well as the different ways in which we can use it to lose weight.

What Are Chia Seeds?

Chia seeds have such a distinctive appearance that you may not have seen anything like them in the past.

At first, they may vaguely remind you of the appearance of lentils, but their appearance is not as thick. In addition, the weight itself is much lighter.

These seeds have an assigned amount of five grams of carbohydrates, 24 grams of unsaturated fatty acids, and 21 grams of protein (per 100 grams).

Chia Seeds Nutrition

– High protein content: high biological value.

– Fiber supply: strengthens the body with soluble and insoluble fibers.

– Vitamin product: provides vitamins A, C, and some B complex vitamins.

– Antioxidant: key for the body to be protected and perform some of its biological functions without impediments.

– Gluten-free: as it is gluten-free, it is a good alternative for those who suffer from celiac disease.

Chia Seeds Benefits

Powerful Antioxidant

There are many studies that indicate that chia has a high antioxidant power, which protects the sensitive fats we have in the body.

It also prevents free radicals from affecting cells and prevents them from premature aging, which can lead to diseases such as cancer.

A Good Solution Against Dehydration

One of the main benefits of consuming chia seeds is that they will help you avoid dehydration. They are capable of storing ten to twelve times their weight in water.

It can be a good remedy for those individuals who play sports on a regular basis.

I recommend its consumption before going for a run or going to the gym, as this way you will be able to take advantage of its benefits in a more intense way.

Reduces the Risk of Heart Disease

Some components reduce the possibility of heart diseases, such as fiber, Omega-3, and protein.

Some research has shown that chia seeds can reduce blood pressure in people with hypertension, but, as I will point out in the contraindications section, they may also have the opposite effect.

Further testing would still need to be done to obtain conclusive results in this regard.

Help Strengthen Bones

The supply of minerals such as calcium, protein, magnesium, or phosphorus are nutrients needed by the bones to keep them in shape.

The calcium ratio of chia seeds is impressive. It has about 28 grams per ounce, which is a significant increase compared to other foods that have calcium (such as milk, for example).

If you can’t eat dairy, chia seeds can give you the calcium you need to avoid deficiencies.

Good Source of Omega-3 Fatty Acids

As I indicated at the beginning of the post, these seeds have a large amount of Omega-3 fatty acids, and, as you know, these elements are considered essential for the proper development of our body.

One of the main benefits of chia seeds is that they even have more Omega-3 fatty acids than salmon, which is considered one of the foods with the highest amount.

Reduce Chronic Inflammation

When we receive a blow or face an injury, the body tends to become inflamed as a protective measure, preventing the proliferation of viruses and bacteria.

In this study, you will find how chia seeds could help you reduce chronic inflammation.

A Good Resource for Weight Loss

Can’t lose weight with your diet? You can try chia seeds.

They help to control the feeling of anxiety and, therefore, also to control hunger. Thus, we can avoid exceeding our weight.

Their effects are enhanced when combined with fruits to create juices with a special flavor.

It is a good remedy to keep you at your ideal weight just by integrating them into your diet.

Here you can find research where this topic is discussed in more detail.

Flavor Your Smoothies or Salads

These seeds can be perfectly adapted to any type of recipe. You can even add a few small seeds to the foods you eat on a daily basis to give them a new touch of flavor.

If you want to give a very special flavor to your salads or smoothies, I recommend that you add two small spoonfuls to them. Of course, they should be already beaten; that is to say, they should be powdered.

What it is actually doing is introducing fiber into our diet, and this is something that can help you lose weight.

It is also key for the body to carry out certain biological functions.

How to take chia seeds.
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Recipes with Chia Seeds

Here I am going to reveal three recipes with chia that can be very helpful for you to lose weight, in addition to providing other interesting benefits:

Chia Seeds Gel

Learn how to create a very special gel, where the main ingredient will be chia seeds.

It is perfect for calming the sensation of hunger, being ideal so that we do not overeat when starting any diet.


2 cups of warm water

1/3 cup filled with organic chia seeds (about 100 grams)

Prepared by

  • Place the seeds in a blender, add the water, and blend for a few minutes until a homogeneous mixture without lumps is obtained.
  • Wait a few minutes and beat again.
  • Let the composition stand for about 10-15 minutes to allow the gel to form.

The gel can be combined with many products, such as cereals, jams, yogurt, even with tomato sauces, mustard, and dressings.

However, pay attention to the hydrates of the product with which you are going to integrate it.

Chia Seeds Water

Chia water is a highly recommended product due to its high proportion of nutrients for health: it provides calcium, phosphorus, iron, magnesium, and Omega-3, among others.

In addition, the difficulty of preparing this recipe is very low and, although the preparation time is somewhat long (a few hours), most of it will be waiting time.


30 grams of organic chia seeds

1L of water

Juice of 2 lemons

Sweetener to taste

Prepared by

  • The first thing you will do is soak the seeds for an hour. This will make them soft, and we will be able to continue with the recipe.
  • Add the juice of the two lemons to the water and mix the ingredients.
  • Add the sweetener (it can be honey, sugar, or other).
  • Add the chia and let the composition rest for ten minutes.
  • Place the drink in the refrigerator for a few hours.

And now you have chia water, ready to provide you with the benefits of its properties.

Creating Chia Seed Capsules

If you want the benefits of these seeds to be enhanced throughout the day, you can always consume them in capsule form.

You can make them at home, but you may not be able to afford them, considering that there are some establishments that already sell them at very reduced prices. However, this way, you can better control the ingredients.

In order to create them, you should know that the manufacturing process uses what is known as chia oil.

There are many nutritionists who recommend them for their high power in the process of losing weight. However, some experts also warn of the possible problems that can occur in the case of excessive consumption.

From here, I would like to advise you not to take more than two pills or capsules a day.

In addition, depending on the individual, it may also have some contraindications.

Before starting any diet where these seeds are used, I recommend that you contact your medical nutritionist so that he/she can make an assessment based on your personal situation.

Bowl with chia seeds and spoon.
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Chia Seeds Side Effects

I have already told you about how good chia seeds are for our health, but we can also find some adverse effects or contraindications that we will have to face if we consume them in excess.

These are some of the most common:

– Allergies: they are not common, but they could occur. There are studies that determine that the probability of being allergic to chia will be higher if we are also allergic to nuts.

– People taking medication for hypertension: its consumption is not recommended for those who are taking medication for hypertension, as it could drastically alter it.

– Diarrhea: the seeds could excessively accelerate the digestive process of our organism. Therefore, it is not recommended if we already have gastrointestinal problems.

– People with low blood sugar levels: chia could reduce high blood sugar levels in the body. But if the consumer already has very low levels, a further reduction could be devastating.

– Pregnancy: at the moment, no evidence has been found that there are any risks between chia consumption and pregnancy, but excessive consumption is not recommended, just in case.

How to Consume Chia Seeds

There are many ways to take chia seeds and, in this way, enjoy their main benefits.

However, I warn you that if consumed inappropriately (usually excessively), they could have some important contraindications and produce all kinds of health problems.

The chia seed has become the star food that is part of a whole host of diets that help all kinds of people.

In fact, it is a phenomenon among celebrities and is even part of the so-called “miracle diets,”

Many people claim to have seen fat disappear in a way that seemed almost magical.

In addition, this was applied to the abdomen, waist, back, and even legs and arms.

To avoid problems if we consume them incorrectly, I am going to give you some tips on how to take them.


Generally, these seeds are able to unfold their full potential if consumed on an empty stomach first thing in the morning.

On the other hand, we can take advantage of these effects if we are able to dose their consumption. For example, we can distribute them in equal amounts and take them half an hour before any type of meal.


In relation to the amount of seeds that we can consume, this will depend a little on the effect that we want to obtain.

In case we want to reduce our cholesterol levels, lose some pounds, control the level of triglycerides, reduce blood pressure, or have any other similar problem, it is recommended to take a couple of tablespoons daily.

This plan should be maintained for a couple of weeks.

When this period is over, consumption should not be drastically reduced; instead, we will reduce consumption to one tablespoon per day until we finally stop taking them.

Moment of the Day

On the other hand, it is important to take chia seeds about half an hour before each meal.

If your meal planning includes eating four meals a day, I recommend that you spread the consumption over four teaspoons a day and take them about thirty minutes before each meal.

Following the previous example, if we have four meals a day, we can distribute them as follows:

One plan would be to have one before breakfast, one before lunch, one before snack, and one before dinner.

As a final recommendation, for the first time you try them, I advise you to start with just one teaspoon. If they feel good to you, you can increase the dose depending on the effect to be achieved.

I recommend that you integrate chia into your day, but always in moderation. Study the contraindications and consult an expert in case you have any doubts.

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Chia seeds in spoons on a brown background
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