Chia seed guide

Derived from the plant Salvia Hispanica, a flowering plant in the mint family, chia seeds originate from Central and South America. Legend has it that as far back as the 14th and 15th centuries, the Aztecs and Mayans used chia as an energy source.

The nutritional value

These small seeds boast impressive nutritional benefits.

The seeds are high in fiber, with 100g providing about 34g of fiber, so even a small serving can make a significant contribution to your diet.

100 g of chia seeds provide approximately 407 mg of potassium (bananas contain about 358 mg per 100 g). The combination of fat, protein, and fiber means that the seeds are digested relatively slowly, providing a long, slow release of energy to keep blood sugar levels stable.

Chia seeds are also high in omega-3 fats, omega-6 fats, and omega-9 fats and are full of antioxidants that help protect our health and reduce inflammation in the body. But the most impressive feature of chia seeds is their calcium levels: 100g of chia seeds provide approximately 631mg, while 100ml of milk contains about 129mg of calcium.

How do I consume chia?

In addition to being used raw, in salads, breakfasts, and other dishes, chia seeds can also be ground into flour or pressed to make oil. In general, raw seeds are a great addition to cereal bars, and ground seeds can be added to smoothies or baked goods for a quick and easy nutritional boost. 

Chia seeds can absorb 10-12 times their own weight in water. They can be soaked not only in water, but also, for example, in almond milk. After soaking, the seeds form a jelly-like consistency. Soaking chia seeds is supposed to make them easier to digest and therefore improve nutrient availability. Soaked seeds can also be used in baking instead of eggs. 

Recipes for every occasion

Chia pudding. Mix summer fruits like raspberries or strawberries with coconut milk, chia seeds and a dash of maple syrup or vanilla extract to taste. Then leave it in the refrigerator overnight and enjoy the pudding in the morning.

Mask for the face. Thanks to their miniature size, chi seeds can be an excellent exfoliator. Grind chia seeds (slightly larger than for cooking) and then add water to get a gel-like consistency. Then add oils as desired. Some people prefer to add lavender oil and tea tree oil.


Although chia seeds are not cheap, they should only be used in small quantities. So, in terms of the health benefits you get from a small amount, chia seeds are excellent value for money.

A small drawback

Chia seeds add nutrition to any dish, but, unfortunately, they can linger between the teeth. So use dental floss before you take a selfie with chia pudding. 

Leave a Reply