Chia Seeds: Benefits And Recipes

Chia seeds are among the most popular superfoods. These are almost tasteless little dark seeds, known for many centuries. They help to clear an organism of toxins, normalize digestion, lose weight, and boost organism with nutrients.

To get the things straight, what is chia seeds called in Nigeria? There are some arguments concerning local name for chia seeds in Nigeria: some say it is “guna,” while the others are sure chia seeds in Hausa are called “bakin ridi”.

Benefits of chia seeds

The core of the seed is charged with powerful and valuable microelements, the good influence on the organism has been demonstrated by numerous studies and clinical research. Chia seeds contain:

  • useful fatty acids Omega-3;
  • high-quality vegetable albumen;
  • fiber;
  • phosphorus;
  • antioxidants;
  • potassium;
  • ferrum;
  • zinc;
  • group В vitamins.

chia seeds

Calcium, magnesium, ferrum

Despite the fact that 100 g of chia seeds contain around 82% of daily dose of magnesium, 63% of calcium, and 42% of ferrum, remember that promo messages aren’t completely relevant. 100 g of chia seeds is a size of a package, while a daily dose is 10 times smaller.

This is why comparing the benefits of chia seeds with bananas or milk is not correct. A big glass of milk contains the same amount of nutrients 100 g of chia seeds do, though its price is much lower. The benefits of chia seeds are undeniable, just don’t take commercials too serious.

How many Omega-3 in chia seeds

You’ve probably heard that chia seeds are so special because of the high concentration of Omega-3 fats – up to 17 g in 100 g of the product, just the same quantity a big salmon steak contains. But there’s one details: these are vegetable fats, not animal fats. To clarify the things, a tablespoon of chia seeds equals to 0.3-0.5 g of fish oil.

Peculiarities of chia seeds uses

There is an interesting thing about health benefits of chia seeds. All the useful qualities are activated only in case they are grinded before adding to a meal. If you add whole seeds, you risk that some of the properties won’t be activated after they get inside your organism.

Chia seeds are covered with a specific fiber. Even when it soaks in liquid, it creates the sludge that still protects the core. Nevertheless, in this case you can expect protection of mucosal lining from aggressive elements. Chia also help to clean the body from toxins in any form.

chia seeds


There are no known cases of chia seeds overdoses or serious side effects. Test if you have allergic reaction – use 1 teaspoon daily during four days. If everything is okay, you can consume 2 or 3. It is always better to consult a doctor.

Chia seeds are not recommended during exacerbation of digestive tract diseases, low blood pressure, dental care, in case of diarrhea or food poisoning. What are the effect of chia seeds on pregnancy? It is also a personal case, but it is better to avoid eating chia seeds for a while.

How to prepare chia seeds to eat

So how to eat chia seeds? The recommended daily dose of chia seeds shouldn’t exceed 50 g (2-3 tablespoons). You can consume all at one meal or divide between all daily meals. Chia seeds can be consumed in a n original form, grinded or with liquids.

  • You can add seeds to any cooked dishes, making foods more useful.
  • Grinded seeds are added to porridges and cereals, salads, any kind of dough and pastry.
  • Don’t add more than one teaspoon of seeds into liquids. Leave for 35-45 minutes, than add berries, fruits, cocoa, etc. to get a tasty pudding.

chia seeds

How to eat chia seeds with milk? Try a smoothie.


Ingredients (for 1 serving):

  • chia seeds – 2–3 tbsp
  • milk – 200 ml
  • banana – 1 fruit
  • berries — 50 g

Preparation (10 minutes):

  1. Pour chia seed with milk and leave in a fridge overnight.
  2. In the morning, peel a banana and cut it into pieces.
  3. Put everything into blender and blend well.


Ingredients (for 1 serving):

  • banana – 1 fruit
  • apple – 1 fruit
  • kiwi – 1 fruit
  • chia seeds – 2 tbsp
  • orange juice – 200 ml
  • honey – to taste

Preparation (15 minutes):

  1. Wash and peel all the fruits.
  2. Cut into small pieces and put in a blender.
  3. Pour everything with orange juice and blend.
  4. Grind chia seeds, add to the fruit mix.
  5. Blend once again.
  6. Add some honey.
  7. Drink.
  8. Muffins

Ingredients (for 4 servings):

  • chia seeds – 1 tbsp
  • wheat flour – 1 cup
  • baking soda – 2 tsp
  • salt – ½ tsp
  • egg white – 2
  • lemon juice – 2 tsp
  • lemon zest – 1 tsp
  • blueberries – ½ cups
  • vanilla extract – a pinch

Preparation (35 minutes):

  1. Mix wheat flour, chia seeds, salt, and vanilla extract.
  2. Add egg whites, lemon juice and zest, and mix.
  3. Add blueberries, mix once again.
  4. Pour the dough into cake pans.
  5. Bake for 20 min at 180ºC.