5 Health benefits of Chia seed + 3 Myths and 5 Recipes24 min estimated reading time

Health benefits of Chia seed

5 Health benefits of Chia seed + 3 Myths and 5 Recipes


Chia seed is known as ‘superfood’ and is praised for omega 3 fatty acids and dietary fiber.

But is that all right? What are the proven health benefits and what are not?

In this article you will learn:

  • What are the health benefits of chia seeds
  • Which health claims are not scientifically proven
  • How you can process chia seeds in your food in a tasty way

What Is Chia Seed?


Chia seed comes from the plant species Salvia hispanica and grows naturally in Mexico and Guatemala. The Aztecs, chia-fresca-drink

according to the tradition, grew chia seeds which they used to size and color as food and medicine.

chia fresca Chia seed is still grown in Mexico and Guatemala. Part of it is intended as a superfood for export.

Another part is used for domestic consumption where it is used in nutritious energy drinks (chia fresca, worth trying) and as a food ingredient. Nowadays, a lot of chia seed comes from Australia which has become the largest producer.

Chia seeds are known to be rich in fatty acids. The word chia is also derived from “chian”, which is “greasy” in a language that descends from the Aztecs.

Chia seeds are very small, they are about one millimeter in size and are speckled in the colors brown, white and gray-black. They are a bit like poppy seeds in terms of size and color.

Nutritional Value of Chia Seed

Chia seed is super nutritious per gram. This, while the number of calories is relatively low, gives different nutritional values for such a nutritious product.

Different brands give different nutritional value for their chia seed. This has to do with the fertility of the soil where the chia seed is grown (source).

For example, MySuperFoods Chia seed contains 28 grams of fats per 100 grams, while  Raw Organic chia seed which contains 31 grams of fats per 100 grams.

For the overview below I have averages which are mentioned on the package from a number of web shops which mention this on their site.

Nutritional Value Chia SeedPer 100 grams
Energy490 kcal
Fat30,7 grams
Of which saturated3,33 grams
Carbohydrates42,1 grams
Of which sugars0,5 grams
Including indigestible dietary fiber34,4 grams
proteins16,5 grams

The Kcal of Shia Seed

100 grams of chia seed contains an average of 490 calories. Some of these calories, however, consist of indigestible dietary superfoodies-chiazaadfiber so that the body will not absorb all these calories.

The number of calories that can be absorbed by the body is 360 kcal per 100 grams which is a lot less than the 490 kcal which contains the gross.

What is striking when comparing the different brands is that the chia seed from the Superfoodies brand only contains 330 kcal per 100 grams.

Presumably, they have assumed the number of calories that can actually be absorbed by the body.

The 490 kcal of 100 grams of chia seed is subdivided into macronutrients, originating from:

  • Carbohydrates: 178 kcal
  • Fatty acids: 257 kcal
  • Proteins: 54 kcal

Fatty Acids Profile Chia Seed

Because chia seed is widely used because of the fatty acids, it is interesting to see what the fatty acid profile looks like. This is as follows:

Fatty acidPer 100 grams
Saturated fatty acid3,33 grams
Of which palmitic acid2,17 grams
Of which stearic acid0,91 grams
Of which myristic acid30 mg
Monounsaturated fatty acids2,3 grams
Of which oleic acid2,3 grams
Including paullinic acid (omega 7)41 mg
Of which palmitoleic acid29 mg
Polyunsaturated fatty acids23,66 gram
Alpha-linolenic acid (omega 3)17,83 gram
Linoleic acid (omega 6)5,84 gram
Cholesterol0 mg

As you can see, the chia seed contains large amounts of alpha-linolenic acid (ALA). We will discuss the ALA fatty acid later in this article.

Protein Profile Chia Seed

Chia seed contains all essential proteins as a vegetable protein source. And is one of the best vegetable protein sources.

However, it is not a full-fledged plant protein source for children in growth (source). This is because it contains too little of the amino acid lysine.

The best plant source of all essential proteins is hemp seed.

Amino acids in chia seedper 100 grams
Proteins, of which:15,52 grams
Tryptophan721 mg
Threonine665 mg
Isoleucine696 mg
Leucine1,26 grams
Lysine917 mg
Methionine90 mg
Cystine361 mg
Fenylalanine1,03 grams
Tyrosine503 mg
Valine1,05 grams
Arginine1,98 grams
Histidine526 mg
Alanine927 mg
Asparaginic acid1,63 grams
Glutamic acid2,47 grams
Glycine907 mg
Proline897 mg
Serine1,01 grams

Vitamins in Chia Seeds

vitamins question mark

To get your daily amount of vitamins you can leave chia seed to the left. The amount of vitamins in chia seed is in fact nil! There are virtually no vitamins in it (source). Something you would not expect for something that the label ‘superfood’ has been given.

The label ‘superfood’ owes it to the fatty acids, the amino acid profile, the dietary fiber, the antioxidants and the minerals: to everything except the vitamins.

What is funny to see is that some health blogs and web shops claim that chia seeds are ‘full of vitamins’.

Minerals in Chia Seedspoon-chia seed

In contrast to vitamins, chia seed contains minerals. However, the quantities are fairly modest for a superfood.

Only manganese and phosphorus are reasonably well represented, but then 100 grams of chia seed per day must be eaten to arrive at the daily recommended amount of these minerals.

Later you read more about how much chia seed a day is recommended to eat.

Minerals in chia seedper 100 grams
Phosphorus948 mg
Calcium631 mg
Potassium160 mg
Sodium19 mg
Zinc3,5 mg
Manganese2,2 mg
Copper0,2 mg

Carbohydrates in Chia Seeds

Chia seed is rich in carbohydrates, but not scare, these are mainly indigestible dietary fibers. Per 100 grams it contains 43.8 grams of carbohydrates, 37.7 grams of dietary fiber.

Chia seed may be rich in carbohydrates, but it does not contain sugars. This in combination with a large amount of dietary fiber makes it suitable for diabetics. More about that later.

Health Benefits Chia Seed

The health benefits of chia seed I have summarized for you in the infographic below which I have specially made for this. In the infographic, you will also find some nice facts about chia seed.

The health benefits are explained in more detail under the infographic.


Health Benefit # 1: Healthy Digestion

digestionChia seeds, measured in terms of weight, consist for 40% of dietary fiber which makes it an extremely good source of dietary fiber.

Dietary fiber is important for healthy digestion and bowel movements and reduces the risk of various diseases (source, source).

Intestinal Flora

Sufficient dietary fibers are also important for the intestinal flora. The good bacteria in your intestines survive thanks to the presence of dietary fibers (source).

Recommendation Dietary Fiber

On average, advise health organizations to eat 35 grams of dietary fiber per day. Most people do not come there (source) because they eat too few vegetables and wholemeal products, which are important sources of dietary fiber.

Other Sources of Dietary FiberSmoothie-with-chia seed

Dietary fiber can also be found in fruits, legumes, seeds, nuts and whole wheat products.

By processing chia seed in, for example, your yogurt or smoothie, you can ensure that you get the recommended daily amount of 35 grams of fiber per day.

Non-Fermentable Fibers

The dietary fibers in chia seed are non-fermentable fibers. These fibers (carbohydrates) therefore provide no energy.

In 100 grams there are only 6 grams of carbohydrates which are converted into energy.

Even with a low-carbohydrate diet, you may use this low amount of chia seed.

Health Benefit # 2: Good Source of antioxidants

antioxidants-chia seed

Chia seed is very rich in antioxidants. It is so rich in antioxidants that it protects its own fatty acids for up to four years and prevents it from turning rancid (source). Chia seeds are one of the richest antioxidant sources which mother nature has to offer.

A recent study (2014, source) showed that there are almost twice as many antioxidants in Chia seed than previously assumed.

Another study showed that antioxidants from natural foods can have health benefits, while antioxidants from supplements are the question (source).

The Usefulness of Antioxidants

What antioxidants are good for are you wondering? Antioxidants neutralize free radicals in our body. Free radicals can provide long-term diseases such as cancer and contribute to the development of cardiovascular diseases through inflammation.

Free radicals damage molecules so that they contribute to the aging process, by eating sufficient antioxidants this process can be slowed down (source, source).

Good For The Skin

Antioxidants are particularly important for the recovery of the skin and contribute to the prevention of aging of the skin.

Which Antioxidants Are In Chia Seeds?

The antioxidants that are in chia seeds are:

  • Chlorogenic acid A characteristic of chlorogenic acid is that the release of glucose into the blood after eating a meal decreases (source) and it lowers blood pressure (source)
  • Caffeic acid This antioxidant helps to prevent inflammation in the body (source)
  • Kaempferol This antioxidant is associated with lowering the risk of chronic diseases, especially cancer (source)
  • Quercetin is one of the most powerful natural antioxidants of which, inter alia, a cholesterol-lowering effect is claimed (source).

Health Benefit # 3: Good Plant Source of Proteinprotein-chia seed muscles

Chia seed is a good source of vegetable protein. It contains all essential amino acids (source) which is quite unique for a vegetable protein source. This makes it a good source of protein for vegetarians and vegans (and anyone who wants to eat less meat).

Because of the presence of all essential amino acids, chia seed is a nice addition to the diet of vegetarian or vegan strength athletes.

Benefits of Protein When Losing Weight

Because proteins are slower and more difficult to digest than carbohydrates, they ensure that you have a satisfied feeling after the meal.

This can help you if you are losing weight. You then have less appetite between meals. This applies to all proteins in general, it is not something that makes chia seeds unique or something.

Not a Full-Fledged Protein Source for Children

Chia seed contains only relatively little of the essential amino acid lysine, making it unsuitable as a full vegetable protein source for growth children (source).

It can, of course, be used as a supplement to other (vegetable) protein sources for children in the growth.

Health Benefit # 4: Improvements in Diabetes Type 2

Since chia seeds are rich in dietary fiber, it is assumed that it is good for you if you have type 2 diabetes or if you want to prevent type 2 diabetes.

If you eat enough dietary fiber, the peaks in your blood sugar level are less high so your body needs less insulin.

Good for Diabetics, However, Little Evidence

Chia seed is often touted as a good food for diabetics. But to date, there is little evidence that it actually helps with type 2 diabetes-type-2diabetes. Chia seed is also not advised by organizations, such as the diabetes fund.

A study has been conducted among about 20 Type 2 diabetics. This study was aimed at assessing whether the risk of cardiovascular disease among diabetics could be reduced. Part of the group got chia seeds and other parts of the group got wheat bran.

After 12 weeks it was shown that the blood pressure had decreased (3-6 mm / Hg), that the inflammatory marker hs-CRP was 40% lower and the risk factor vWF was 21% lower (source). An insignificant decrease in blood sugar was observed.

Especially Studied On Rats

Although health experts are falling over each other to proclaim that chia seed type 2 diabetes can even cure, there is little evidence for that. In addition to the aforementioned research (which was small-scale and also did not cure diabetes), there were only studies on rats (source, source, source, source).

Health Benefit # 5: Reduces High Blood Pressure

High blood pressure increases the risk of cardiovascular disease.high bloodpressure

In a study in people with high blood pressure, 12 grams of chia meal (ground chia seed) were given daily for 12 weeks. The control group received a placebo.

Among the participants in the study, it was shown that the blood pressure was lower while it remained the same for the placebo group (source).

In a study of diabetics with chia seed, blood pressure was also reduced (source).

Is your blood pressure too high? This can be reduced without medication. Read here my 20 tips for lowering blood pressure.


Image result for eco diet banner

Myth # 1: Chia Seeds Ideal Omega 3 Supplement

Chia seed is best known as a rich source of omega 3 fatty acids. Per 100 grams it contains no less than 17.5 grams of omega 3 fatty acids. This is the omega 3 fatty acid alpha-linolenic acid (ALA).

ALA must convert the body into the active fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Especially from DHA, your brain and your body will have the most health benefits.

However, the point is that the body is bad at converting ALA to EPA and DHA (source). Only a small part of ALA will be converted to DHA.

No Increase in DHA With Chia Seeds

Several studies have shown that eating chia seeds do not result in higher DHA levels in the blood (source, source). Chia seed is therefore not really ideal if you want to use it as an omega 3 dietary supplement.

Better Alternatives for Omega 3 Fatty Acids

Krill Oil Supplements

For the important omega 3 fatty acid DHA you can, therefore, better eat fatty fish or use nutritional supplements containing for example krill oil.

As a vegetarian or vegan, you can use the best algae oil (source) for your EPA and DHA fatty acids. Algae oil contains even more EPA and DHA than fish oil (source).

Myth # 2: You Can Lose Weight with Chia Seed

You wish! Theoretically, you can lose weight with chia seeds and it is often touted by health blogs and web shops for this characteristic. That you can lose weight is never scientifically proven.

Not Out of The Blue

That you could lose weight with chia seed is of course not completely taken care of. Because it is so rich in dietary fiber, this makes you feel that you are full. Chia seed can take 10 to 12 times its own weight in moisture and therefore expands in your stomach. As a result, your food is also absorbed more slowly (source).

Chia seed is also rich in proteins. Because proteins are slowly digested, you will be full for longer.

Theoretically, these are all favorable characteristics if you want to lose weight. However, several studies have been conducted into the effect of chia seed on body weight. And the results of these studies are disappointing.

Studies On The Effect Of Chia Seed On The Weightno-weight loss

In a study, a group of overweight people received 50 grams of chia seed every day for 12 weeks. After these 12 weeks, nothing had been lost. There was also no improvement in the blood levels that mark the risk of various diseases of the well-being (source).

Another study showed that chia seed can reduce your appetite, but the participants did not lose significant weight (source).

In yet another study, chia seed had no effect on the weight of the female participants. The study lasted 10 weeks and participants received 25 grams of chia seed daily and the control group received a placebo.

After this period of 10 weeks, an improvement was measured of omega-3 values of ALA and EPA in the blood. Participant lost no to hardly any weight. There was no improvement in the important DHA in the blood, so there was no improvement in the inflammatory values in the blood (source).

That you can lose weight with chia seed is therefore not proven. However, chia seed can be part of a healthy diet.

Myth # 3: Chia Seed Is Good For Your Cholesterol

Healthy cholesterol levels are important to keep the risk of cardiovascular disease low.

The assumption is that chia seed would help you improve your cholesterol. The assumption that chia seed is positive for your cholesterol stems from the fact that chia seed is rich in fiber, omega 3 fatty acids and proteins.

These assumptions have therefore been investigated in miscellaneous studies.

Studies On The Effect of Chia Seeds On CholesterolLDL

In a group of women who received chia seeds for 10 weeks, no improvement was found in the cholesterol values (source).

In another study, a diet was obtained that included soy protein, chia seed, oats and a number of (healthy) Mexican foods.

At the end of the study, there was a reduction in bad LDL cholesterol and an increase in good HDL cholesterol. Moreover, the inflammatory values in the blood were reduced (source).

Only 23 people participated in this study and in addition to chia seeds they also received all sorts of other adjustments to the diet, so you can not conclude that the improvements were due to the chia seed.

In two studies in rats, it was clear that chia seed reduced LDL and increased HDL. Insulin sensitivity increased and abdominal fat decreased (source, source).

Side Effects of Chia Seed

There are no known side effects with regard to eating chia seed (source). This research is based on modest quantities.

Allergic Reactions by Chia Seed

Chia seed is not known as an allergen. Yet there are rare reports of people who have had an allergic reaction to chia seed. The reports are skin rash, hives, watery eyes, breathing problems and the swelling of the tongue.

On the other hand, a lot of research is currently being done on chia seeds because it could help with allergies. For example, the antioxidant Quercetin in chia seeds has an inhibiting effect on the production and release of histamine (source).

Sufficient Drinking When Using Chia Seedsdrink a lot of water

Because chia seed absorbs a lot of fluid, it is advisable to drink enough if you have eaten it. Especially if you have not let it soak in water beforehand, because then it takes your fluid from the stomach.

If you are not used to eating a lot of dietary fiber then you may suffer from diarrhea if you eat a lot at once.

You may also experience bloating and flatulence. It is therefore advisable to slowly build up the use of chia seed to see how your body reacts to it.

Chia Seed and Prostate Cancer

With regard to prostate cancer, there is some conflicting research. A study with ALA fatty acids and prostate cancer showed that this fatty acid increases the risk of prostate cancer (source). This while a meta-analysis showed that ALA fatty acids reduce the risk of prostate cancer (source).

Chia Seed In Combination With Medication

If you use blood thinners, blood pressure lowering or fluid-drifting medications, it is advisable to first consult your treating specialist before using chia seed. This is because chia seed can already lower blood pressure (slightly).

How To Use Chia Seed?

Chia Seed SoakingBefore chia seed can be used, it is wise to first soak it in water or yogurt for example.

You have to let it soak for at least 20 minutes. You will then see that it is turned off by the absorbed moisture. The chia seed has then become a bit of a gel-like substance.

What you do not see is that a layer of enzymes that surround the chia seed is partially dissolved. This will make it easier to digest.

By first soaking the chia seed it is better digested and the nutrients are better absorbed in the intestines. This will make you less likely to suffer from your bowels if you let the chia seed soak first.

It is also said that you can increase the nutritional value of chia seed by grinding it first. The nutrients and especially the omega 3 fatty acids could then be better absorbed by the body. Sounds logical. However, there is little scientific evidence for (source).

How Much Chia Seed Per Day?

There is no recommended daily allowance for chia seeds. Many studies assume a dosage between 25 and 50 grams per day. This is because scientists assume that these effects should clearly show the effects on your health.

Build It Up The Use Of Chia Seeds

If you start using chia seeds then it is wise to start with small amounts. You could start with one teaspoon that you first soak in water before adding it to something. You can then see how your body, especially your digestive tract, responds to this before you build up the amount.

How Much Chia Seed Maximum?

There is no limit to the amount of chia seed you may use, but remember that you can get diarrhea or other symptoms with your digestive system if you eat too much fiber (chia seed is 34% fiber). In addition, it absorbs 10 to 12x its own weight in moisture and expands it. It is therefore recommended to drink plenty of water if you use a lot of chia seeds.

Chia Seed During Pregnancy

According to some scientists, chia seed is safe to use during pregnancy and is even encouraged. Advise others to use chia seeds in small amounts, or rather not at all, during pregnancy and lactation.

At present, insufficient scientific research has been done on chia seeds during pregnancy.

Disadvantages Of Chia SeedHemps Seeds

If you want to use chia seed as the main source of protein, then chia seed is a fairly expensive solution. It is more advantageous to use protein sources with an animal origin such as meat, eggs or dairy.

If you prefer to use a vegetable protein source, you could look at hemp seed. It also contains all essential amino acids, but in better proportions than chia seeds.

Another disadvantage of chia seed is that it is not really suitable as the omega 3 supplement, despite the high concentration of ALA (omega 3).

Where to buy Chia Seed

You can buy Chia Seeds in almost every nature store and also many online shops sell Chia Seeds.

Buy Organic Chia Seeds

If you want to buy organic chia seed, you can go to health food stores and various webshops.

Raw Chia Seed

Furthermore, when buying chia seed you could make sure that it is ‘Raw’ (raw). Then you know for certain that the chia seed has not been heated so that all nutrients have been preserved.

Most Sold Chia Seed Products

A much-sold chiaa seed product is that of the Sevenhills Wholefoods. This brand contains 100% raw chia seeds and is free of flavors, colors and preservatives.

It can be used as a healthy supplement in yogurt.

More About Superfoods

More about superfoods can be seen in the video below:

Chia Seed Recipes

Because chia seed has a fairly neutral taste you can process it in almost everything.chiagel

By soaking it until it is a gel-like substance (chiagel) you can process it in practically everything you drink. Chlorelle is made by soaking it for at least 20 minutes in plenty of water (using 10 times as much water as chia seed).

Once the chiagel is ready, you can drink it like that. You can also do it by your favorite smoothie, by the yogurt or by your muesli … whatever you want. You can even use it as a thickener for your sauces and gravy.

Chia seed can also be used without soaking. If you do not eat large amounts and drink enough that will not cause problems with your digestion. For example, you can sprinkle it over your salad or stir-fry a scoop. You can also bake with it, so you can process it in your pancakes or bake bread with it.

We will give you some delicious recipes based on chia seed so you can get a bit of an idea of the possibilities.

Recipe 1: Gluten-Free Wraps

Gluten-Free Wraps

Let’s start with a nice feature of chia seed: it is gluten-free. This recipe to make wraps is not only free of gluten, it is also free of added sugars and also 100% vegan.

If you buy gluten-free wraps, they usually tear open as soon as you try to roll something into it. You do not have that problem with this recipe.

If you make a supply of these wraps at the beginning of the week, you can use them for the rest of the week to prepare your lunch. If you keep them in the fridge they will stay good all week.


  • 100 grams of chia seed
  • 70 grams of buckwheat groats
  • 100 grams of broken linseed
  • 50 grams of sorghum flour (Mashela)
  • 2 tablespoons of olive oil
  • 1 teaspoon of salt
  • 2 cups of hot water


Remove the oven plate from the oven and preheat the oven to 180 degrees. Put baking paper on the oven plate.

Put the chia seed in a blender and put the blender on the highest level until it is ground into a fine flour. Put the chia flour in a bowl with two cups of water so that it can well. This only needs a few minutes.

Then make flour from the buckwheat in the same way. Then add all the ingredients to the dish. And stir everything well so that you get a thick and sticky whole.

Take about a third of the batter to make 2 wraps. You do this by placing it on the baking paper and another piece of baking paper over it so that you can flatten it without sticking to your hands.

It is the intention that you make the wraps slightly thicker than the wraps you buy in the store, this prevents you from tearing if you stop eating.

Place two wraps on a baking tray and leave it in the oven for 6 minutes. After 6 minutes you turn the whole thing around and leave it in the oven for another 5 minutes.

If you remove the wraps from the oven, you can cool them for a minute before removing the baking paper, then do not stick it.

Recipe 2: Chia Seed Raspberry Jam

Chia Seed Raspberry Jam

Chia seed can absorb ten times its own weight in moisture in moisture. This makes chia seed a good substitute for the pectin in jam. You then need much less sugar to sweeten the jam because pectin is rather bitter in taste.

In this recipe, we only use 2 tablespoons of honey to make the jam sweet.


  • 150 grams of fresh raspberries
  • 2 tablespoons of honey
  • 2 tablespoons of water
  • 1 tablespoon chia seed


Let the chia seed soak in the water for 10 minutes. Put all the ingredients in the blender and mix on the pulse mode until everything is well mixed. And finished.

You can put the jam in a glass jar so that you can keep it in the fridge. And of course, you can also use other fruits to make your own jam.

Recipe 3: Chocolate Banana Pudding

Chocolate banana pudding

Chia seed is very suitable for making pudding. This uses the gel-like structure that gets it when you’ve let it sink.

The pudding in this recipe is sweetened with dates so that it is free of added sugars. If you like it a bit sweeter, you can add a few drops of pure Stevia or a tablespoon of honey.


  • 30 grams of chia seed
  • 250 ml unsweetened almond milk
  • 4 dates
  • 1 banana
  • 1 hand of granola
  • 1 hand peanuts (also nice with hazelnuts)
  • 1 tablespoon of raw cocoa powder
  • 1 teaspoon of vanilla extract
  • A small pinch of salt
  • Caramel sauce or sauce to taste as a topping (optional)


Put the chia seed with the dates in the almond milk and let it last for at least an hour. Put this whole with cocoa powder, vanilla extract and salt in the blender and mix until you have a mousse-like whole.

Put banana wedges alternated with layers of peanut and granola in a glass and pour the pudding over it. You can possibly add a topping such as a caramel sauce (note: this is pure sugar).

Recipe 4: Chia Seed Coconut Raspberry Ice Creams

Chia seed coconut raspberry ice creams

Now that we are busy with desserts, did you know that with chia seed you can make delicious and responsible ice creams? You can eat these ice creams without feeling guilty!


  • 125 ml of coconut milk
  • 125 ml unsweetened almond milk
  • 100 grams of raspberries
  • 2 tablespoons of chia seed
  • 1 tablespoon coconut rapes
  • 8 drops of pure Stevia


Put all ingredients in a large bowl and stir. Close the dish and put it in the refrigerator for 4 hours. After 4 hours the chia seed must have absorbed a lot of moisture and become gel-like. Pour the whole into ice-cream molds and put them in the freezer for a few hours or a night.

Recipe 5: Chia Seed Raspberry Lemonade

Chia seed raspberry lemonade

As mentioned earlier, you can let chia seeds in water and you can just drink it. Given the neutral taste of chia seed not really tasty. By making lemonade you create a delicious and healthy drink on the table with chia seeds.

The lemonade in this recipe is free from added sugars and the use of coconut water makes it ideal for hydration after exercise. This is thanks to the isotons in coconut water, which draw the moisture into the body’s cells.


  • 500 ml of coconut water
  • Half a lemon
  • 150 grams of raspberries
  • 4 tablespoons of chia seed
  • 8 drops of pure Stevia


Squeeze the juice from half a lemon above your blender. Add the remaining ingredients to the blender until the raspberries have become nicely smooth. Let it stand for at least half an hour until the chia seed has become gel-like. Stir the whole before you pour it.

I wish you good luck with the recipes and enjoy!


Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

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16 Comments Add yours
  1. I absolutely love this insightful article because it is full of great information. This is fascinating and intriguing to meYou did an excellent job of providing education and resources; The article was well written and easy to understand. Your article has opened my eyes to the benefits of chia seeds. I never knew it has this much benefits. Thanks for the lovely recipes shared. Your post is well appreciated 

    1. Thanks, Ola I am happy you liked it and let me know if you try out one of the recipes how the taste was or you liked it or not.

  2. Hello Tommy, wow, this is my first time of hearing about Chia seed. Nature has so blessed us with wonderful herbs that have wonderful nutritional values. Going through the chia seed and its nutritional value, I can categorically say that it has a high nutritional value, especially that of proteins, fiber and energy. Thanks for bringing to my notice, the wonderful nutritional value that is associated with Chia seeds.

    1. Hi Gracen, I would recommend to you to read also my article about hemp seeds they are much better as a vegetarian protein source.

  3. Great tips as you outline what the Chia seed is, I see it a lot in Italy and I really want to try it out, Anything that has anti-aging, anti-oxidants is my best friend, I will also try some of the recipes you have listed especially the vegetables wraps, I am sure that is delicious.

    I see also it is good in fatty acids and also you outlined the 3 myths, to everything one has to be fully informed and your article has touched on almost everything one has to know about the benefits and disavantages of using this seed.  Great input and very informative.

    1. Hi Cinderella, check also my article about Hemp seeds I am sure that’s also easy to get in Italy and has even more benefits then Chia seeds

  4. Thank you for a wonderful article. Very expository, exhaustive and informative! What a super food!  Chia Seeds Aids Digestion, Source of antioxidants, Good Plant Source of Protein, Improvements in Diabetes Type 2 and Reduces High Blood Pressure! Before chia seed can be used, it is wise to first soak it in water. You have to let it soak for at least 20 minutes. You will then see that it is turned off by the absorbed moisture. The chia seed has then become a bit of a gel-like substance.

    1. Yes it’s indeed better to soak them first, however you can also eat them right out of the package and put them on your yogurt or in your morning breakfast smoothie, but make sure you drink enough water.

  5. The benefits of living a healthy lifestyle can not be overstated. The Chia seed is another wonder of nature that helps us live our life in a healthy way. 

    I really enjoyed this information packed article on the Chia seeds. After reading this, I wouldn’t need to look elsewhere for more information on the Chia seed. The Chia seed is really packed with a lot of nutritional benefits.

    I really want to know how I can get this Chia seed, big thanks for this information.

    Very insightful

    1. Dear Louis,

      if you want to buy some Chia Seeds it should be easy if there is a health store in your local mall. And you always can click on my link that will direct you to Amazon, they have also a great selection from different brand names.

  6. The chia seed is of so many nutritional benefits and is good for our overall health. The nutritional value is high which includes the vitamins and minerals, carbohydrates and fibre. Calories don’t get absorbed in the body. Chia seed antioxidants properties is relatively high and I love this.  Is good for everyone to keep taking it. 

    1. Hi Kenechi, indeed Chia Seeds have many nutritional values, but vitamins are not one of them check in my article and source I use to back this up. But all in all, it’s for sure good to supplement your daily fibers as not many people now these days eat enough fibers.

  7. Very educative article on the benefits of chia seeds. However, I’ll like to chip in with a point or two. Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings. So when looking for weight loss diet, chia seeds could help

    1. Hi, I did talk about that it’s high in protein in health benefit 3, but hemp seeds are a better plant-based source of protein. Plus I also talk about the benefits for weight loss. So your right about these 2 points, but I talk about this in my article. Thanks for your comment

  8. an interesting review on Chia Seed.there are so many things I had about Chia Seed even if I have not buy one Before 

    but recently I developed more interest for it because of the health benefits like deliver  of massive amount of nutrients with very few calories.also chia seeds are high in quality protein and many more

    I like the way you review everything I don’t even know about it. Thanks for taking your time to review chia seed. I find it so helpful 

    1. Happy you like it and you should for sure try it with a breakfast smoothie. It’s a good healthy start of the day.

      Thanks for your comment 

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