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How to Eat Chia Seeds for Health Benefits

Updated on February 1, 2013
Raw Whole Chia Seeds
Raw Whole Chia Seeds | Source

Chia Seeds are Taking the Nutrition World by Storm!

Chia Seeds have been around for thousands of years and were frequently used by the Aztec’s and Mayan’s.

Over the past few years western civilization has been catching up and taking notice. We are now realizing the amazing health benefits of this remarkable little seed and learning how to maximize their benefits.

What is a Chia Seed and Why Should I Eat It?

The Chia seed looks very similar to Flaxseed.

However, Chia does not have the tough fiber shell like flaxseed so they are easily digestible whole.

Whole Raw Chia Seeds stay fresh and ready to eat for over two years and the Chia Gel is good for two weeks when kept in the refrigerator. Their high antioxidant levels keep them from going rancid like some other seeds.

The nutrition that comes in this tiny package is an enormous benefit to anyone who chooses to make it a part of their regular routine.

Chia seeds are loaded with Antioxidants, Fiber, Omega-3, Omega-6, Iron, and Protein. It is extremely rare to find a significant amount of these nutrients together in a single edible item.

It is important to note that Chia Seeds are also Gluten Free so anyone can use them

What To Do With The Chia Seeds

Including Chia Seeds into your daily diet is so easy because they go in everything!

Chia seeds can be integrated into meals in many different ways. These seeds can be ground up, soaked, or used whole.

Berry Smoothie with Chia Seeds
Berry Smoothie with Chia Seeds | Source

Ground Chia Seeds

Chia Seeds can easily be ground up in any coffee grinder to increase it's versatility.

Ground seeds easily blend in to any flour, sauce, gravy or dressing.

Ther are also a great addition to meatloaf, burgers and chili!

Ground seeds are a great way to super-boost smoothies too if you don’t care for the consistency of the whole seeds.

Chia Berry Granola Parfait
Chia Berry Granola Parfait | Source

Chia Gel

When the seeds are soaked they turn into a gel.

Chia Gel can be used in many different baking recipes as an oil supplement, as a dessert topping or a delicious snack with fruit and granola.

Whole Chia Seeds
Whole Chia Seeds | Source

Raw Whole Chia Seeds

Raw Whole Chia Seeds are extremely versatile.

They can be sprinkled on a salad, oatmeal, on a baked potato or in any flavor smoothie.

For those who want to add the healthy ingredient to a dish unnoticed, these seeds will mix right into a stir fry, orange chicken, spaghetti sauce, taco meat, sausage and many other dishes!

What Do They Taste Like?

Another added benefit to using Chia Seeds in recipes of all kinds is that they are virtually tasteless. They will change the consistency of liquids and may add a slight crunch to your salad but the flavor will remain unaltered.

Each person is bound to find hundreds of different ways to enjoy eating Chia Seeds but these are a few ideas to get you started.

Chia Oatmeal with Berries
Chia Oatmeal with Berries | Source

Awesome and Easy Twist to Traditional Oatmeal using Whole Chia Seeds.

Start but combining ½ cup milk, ½ cup uncooked oats, 3 teaspoons of Raw Chia Seeds and a dash of cinnamon in a bowl. Stir gently and place in the refrigerator overnight. In the morning, stir the mixture and add more milk until desired consistency is reached. The flavor is not unlike plain oatmeal at this point so eat and enjoy or make it any flavor you desire. Some wonderful additions are fresh berries, agave nectar, honey, all fruit jam, or organic sugar.

If you are sensitive to dairy products, milk alternatives work just as good when making this because the seeds and oats will absorb any liquid. Vanilla flavored Rice Milk or Soy Milk adds an extra little flavor boost too.

Vanilla Chia Pudding
Vanilla Chia Pudding | Source
Ingredients for Chocolate Chia Pudding
Ingredients for Chocolate Chia Pudding | Source
Chocolate Chia Pudding
Chocolate Chia Pudding | Source

Vanilla or Chocolate Non-Cook Pudding is a Terrific Way to Enjoy a Healthy Dessert

All you need to do is mix 1 cup vanilla flavored Rice Milk, Almond Milk, or Soy Milk with ¼ cup chia seeds, add 1 tablespoon pure vanilla extract and 1 tablespoon organic sugar, stir and refrigerate for a couple hours.

Voila! Vanilla pudding that is very similar to Tapioca Pudding.

If you are in the mood for a little chocolate, just add a tablespoon of Cocoa powder when you are mixing the milk, seeds, vanilla and sugar. It comes out very rich and will definitely satisfy that chocolate craving!

Where To Get Them?

The recipes above contain NO gluten, preservatives, additives, dairy, or refined sugar when used with non-dairy milk, gluten free oats, and organic sugar.

Chia Seeds can be found at most health food or supplement stores and large wholesale stores such as Costco or Sam's Club. They are typically packaged in 16oz bags, which should last for a month or more depending on the frequency of use.

Ordering them online is a convienient way, easy way to get them delivered right to your door! carries a variety of brands and prices and more companies are offering this amazing seed everyday.


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    • Blond Logic profile image

      Mary Wickison 

      7 years ago from Brazil

      I had heard about these but never have bought them because I didn't know how to use them. I will add these into my arsenal of healthy eating. Thanks for this.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      8 years ago from Washington

      Joanna, I am so glad you gave them a try! Your body will definitely thank you. Please share any different ways you find to use them! I am always looking for new ways to incorporate them into recipes, meals, etc

    • Joanna Verdan profile image

      Joanna Slodownik 

      8 years ago from New Jersey

      I am quite new to chia - but I'm in love! This little seed is so versatile and delicious (not to mention healthy!).

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      8 years ago from Washington

      nancy, adding Chia seeds is probably the easiest healthy thing you can do for yourself! You will definitely find that you stay full longer and the fluctuating blood sugar mood swings will be a thing of the past. Smoothies are a great way to go! I add them to my oatmeal every morning and have the chocolate pudding for a mid day snack as well. :)

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      8 years ago from Washington

      Riviera Rose, I'm glad you are going to give them a shot. You won't regret it! :)

    • nancymaggielee profile image


      8 years ago

      Thanks for the excellent info on Chia seeds, going to have to try them in my smoothies. Trying to lose some pounds by excluding wheat and gluten from my diet as well.

    • Riviera Rose profile image

      Riviera Rose 

      8 years ago from South of France

      I'd never heard of chia seeds before, but they definitely sound like something to add to my morning muesli - thanks!

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      8 years ago from Washington

      I hope you enjoy all of their benefits as much as I do. :)

    • profile image


      8 years ago

      Finally bought chia seed--thanks for this overview!

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      8 years ago from Washington

      I've never had bubble tea, I'm definitely going to try it now though! :)

    • profile image


      8 years ago


    • profile image


      8 years ago

      Try then in your tea. It's just like bubble tea!!

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      9 years ago from Washington

      Margie1996, I'm so glad you are going to give them a shot! Wait until you see how easy it is to integrate them into all sorts of things. I would love to hear what you liked best. For me, it has to be the pudding. ;)

    • Mmargie1966 profile image


      9 years ago from Gainesville, GA

      YUM! I can see lots of uses for these seeds in addition to the great recipes you listed! I keep reading and hearing more and more about the benefits of this product.

      I think you've convinced me to go buy some!

      Thanks so much for sharing! Voted up and interesting.


    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      9 years ago from Washington

      wayseeker, they are super easy to add to almost any meal and they have no taste! The enormous health benefits make it a must try. :)

      Thank you!

    • wayseeker profile image


      9 years ago from Colorado

      More great info on the Chia Seeds. I see that they have a variety of uses in a similar way to ground flax seed, but it looks like this is much easier. The uses listed here are especially easy. What a great way to boost health with something so very simple.

      Great information and very useful!


    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      9 years ago from Washington

      Thank you habee! Let me know how you like them.:)

    • habee profile image

      Holle Abee 

      9 years ago from Georgia

      Okay, this is what I wanted to know! I'm going to try some on my salads. Thanks!

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      9 years ago from Washington

      LauraGT, I haven't tried them on pancakes yet. Great idea!

    • LauraGT profile image


      9 years ago from MA

      Chia seeds are great! I recently wrote about how we use them as "sprinkles" on our kids pancakes. They love them. :)

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      9 years ago from Washington

      Marcy, I sprinkle them on everything now. I can't help myself! My kids love the pudding so it's really a win-win for all of us.

    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 

      9 years ago from Planet Earth

      Thanks for introducing us to a new food product, and great ways to use it! I never thought of Chia seeds as being edible!

      Voted up, useful and interesting.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      9 years ago from Washington

      I'm so glad teaches12345! Please let me know what you think and what your favorite way to use them is. :)

    • teaches12345 profile image

      Dianna Mendez 

      9 years ago

      Dr. O had a segment on these seeds recently and voiced the same health benefits you mentioned. I wondered what they looked like and how to use them. Now, after reading your hub I am informed and can look into this next time I am at the grocery.


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