Chia seeds might be small, but they’re mighty. If you’re looking for a super seed that packs a punch, look no further and learn about where chia seeds come from, their health benefits and how to supercharge your diet by adding them to your favourite foods and snacks.

What are chia seeds?

Chia seeds come from the flowering Salvia hispanica plant.

The plant, which makes black and white seeds with a slightly nutty flavour, is found in Mexico and Guatemala.¹

Over the last few years these little seeds have been gaining in popularity because they have excellent nutritional qualities:

They’re 100% gluten-free

They’re gluten-free and 100% natural chia seeds are one of the best known vegetarian sources of omega-3 fats.

If you’re vegan or vegetarian, you need to make sure you’re consuming foods rich in omega-3 fats on a daily basis and may want to consider taking a supplement such as Together Natural Algae DHA Omega 3 Softgels as well.²

Your body needs omega-3 fats, for a healthy heart. Find out how else omega-3 can benefit your health here.

They’re an excellent source of protein

Chia seeds are also an excellent source of protein which you need to eat more of if you want to build muscle mass.

They might be a vegan source of protein, but chia seeds can be enjoyed by anyone as their neutral flavour means that they’re not overpowering.

Chia seeds are rich in calcium

They’re rich in calcium, with 233 milligrams in a three-tablespoon serving, almost as much as the average class of milk (299 milligrams).³

Calcium is needed for strong bones and teeth.

They're a fantastic source of iron

They’re a good source of iron which helps transport oxygen around the body.⁴

They also contain magnesium which helps reduce tiredness as it turns the food you eat into energy and polyunsaturates which provide your body essential fatty acids and fat-soluble vitamins.^5,6

They’re high in fibre

Chia seeds are high in fibre which is needed for a healthy digestive system.

They’re also full of phosphorous for normal function of cell membranes and contain potassium which helps to maintain normal blood pressure.⁷

Supercharge your diet with chia seeds

If you fancy giving these seeds a try, you’ll be pleased to know that it’s very easy to add them to your favourite meals and snacks.

Here are 3 suggestions:

Dry chia seeds can be sprinkled on a salad
Mix some into a yoghurt or vegan alternative
Add to a glass of fruit juice so they soak up some of the juice but will still be slightly crunchy

6 ways to revolutionise your diet with chia seeds

Fancy experimenting with chia? Here are some recipes to try out!

1. Make chia pudding with blueberries or dried goji berries

Two transparent glasses of healthy chia pudding wih blue butterfly pea tea and berries

Take 40 grams of Chia Bia 100 Natural Whole Chia Seed.
Soak in 230ml of almond milk or coconut milk.
After 20 minutes, your pudding will be ready to eat.
You might want to make it extra special by adding a handful of blueberries or some dried goji berries.

Healthy smoothie banana almond milk chia on white background

2. Add chia seeds to a banana smoothie

If you already enjoy making your own smoothies at home, simply add some Clever Chia Seeds to supercharge it.

Alternatively, try whipping up a delicious banana smoothie.

Whisk 2 tablespoons of chia seeds into 120ml of almond milk.
Leave in your fridge for 15 minutes.
In a blender, add 240ml of almond milk to 1 large frozen banana (sliced).
Blend well before adding the chia seed mixture.
Blend until smooth and then pour into a tall glass. Great for breakfast or as a treat during the day.

Breakfast: oatmeal with bananas, blueberries, chia seeds and almonds. Top view

3. Use chia seeds to create energy-filled porridge

Not only will this taste delicious, but it’ll give you an energy boost.

Take a bowl of steaming hot porridge.
Top with some Naturya Chia Seeds, chopped dates and apricots.

4. Boost your trail mix with energy-filled chia seeds

It's easy to make yourself a healthy trail mix to snack on.The hard part will be rationing yourself so you don’t eat too much in one sitting.

Scatter 50g of mixed seeds, 50g dried cranberries and 25g of almonds on a baking tray.
Toss in 3 tablespoons of Organic Coconut Nectar.
Toast in your oven for 5 minutes.

Quinoa, avocado and apple salad. Perfect for the detox diet or just a healthy meal. Selective focus with extreme shallow depth of field.

5. Add chia seeds to give your salad an extra crunch

Whether you tend to have a basic garden salad with lettuce, cucumber and cherry tomatoes or a Mediterranean salad with peppers, chickpeas and purple onion, adding in some chia seeds tastes great.

Prepare salad.
Just before serving, toss in some chia seeds to give your salad some extra crunch.

6. Use them as an egg substitute

Thanks to their ability to easily absorb water and form a glutinous gel, chia seeds can be used as a healthy substitute for fats and eggs in recipes.

They can also be used as a thickener in sauces, replacing the flour and as a breadcrumb coating when cooking spicy bean burgers and eggplant fries.

If you have a sweet tooth, you’ll want to check out our recipe for chocolate & chia dessert. It’s so easy to make and tasty that it could quickly become a firm favourite in your household.

Sources

1.    Underground Health. Chia seeds – the ancient Aztec super food [Internet]. [cited 2025 Apr 29]. Available from: https://www.undergroundhealth.com/chia-seeds-the-ancient-aztec-super-food/

2.    Women's Running UK. The benefits of omega 3s in chia seeds [Internet]. [cited 2025 Apr 29]. Available from: https://www.womensrunninguk.co.uk/nutrition/benefits-omega-3s-chia-seeds/

3.    Saving Dinner. What seed has almost as much calcium as a cup of milk? [Internet]. [cited 2025 Apr 29]. Available from: https://www.savingdinner.com/what-seed-has-almost-as-much-calcium-as-a-cup-of-milk/

4.    NHS. Iron [Internet]. [cited 2025 Apr 29]. Available from: https://www.nhs.uk/Conditions/vitamins-minerals/Pages/Iron.aspx

5.    NHS. Other vitamins and minerals - Magnesium [Internet]. [cited 2025 Apr 29]. Available from: https://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#magnesium

6.    British Heart Foundation. Fats explained [Internet]. [cited 2025 Apr 29]. Available from: https://www.bhf.org.uk/heart-health/preventing-heart-disease/healthy-eating/fats-explained

7.    WebMD. Health benefits of chia seeds [Internet]. [cited 2025 Apr 29]. Available from: https://www.webmd.com/diet/health-benefits-chia-seeds#1

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 16 September 2021