How to take chia seeds


In pre-Hispanic Mesoamerican culture, chia played a fundamental role as a staple food. It provided energy to warriors, served as an offering to the gods and was used in the preparation of tamales and drinks. Unfortunately, with the arrival of the conquest, chia was banned in rituals and subsequently forgotten due to the cultivation of new cereal crops. However, in recent times chia has experienced a resurgence in popularity, thanks to its numerous properties and benefits. In fact, it is currently considered a superfood due to its exceptional nutritional value as a complete food.

In this article we are going to tell you how to take chia seeds, its benefits and some recipes to incorporate them into your diet.

Benefits of chia

how to take chia seeds

Native from Mexico to Central America, the herbaceous plant known as Chía, scientifically called Salvia hispanica, reaches a maximum height of 1 meter. Once the flowers are fertilized, they produce a fruit that, when ripe, releases small, shiny grayish seeds that measure 2 millimeters long. These seeds are highly valued for their numerous health benefits and various properties.

Chia proves to be a valuable aid in managing food portions, as it increases in size with hydration, effectively taking up more space in the stomach and alleviating the urge to overeat. However, it is essential to note that chia should not be relied on as a long-term substitute for skipping meals, as a varied diet is always the optimal option for maintaining good health.

A study was conducted on overweight people and they were given a diet plan that included chia flour. After a period of 12 weeks, it was observed that there was a decrease in weight, an improvement in the lipid profile and a reduction in cholesterol levels. This makes Chia flour is a valuable addition to vegan and vegetarian diets.

Chia seeds, with their impressive nutritional profile, offer numerous benefits that make them an ideal addition to plant-based diets. They contain 5 times more calcium than cow's milk, 7 times more omegas than salmon and twice the protein content of other seeds. However, it is important to note that chia seeds are not exclusively reserved for plant-based eaters.

They provide nutritional benefits for people of all dietary preferences. Additionally, athletes can especially benefit from incorporating chia seeds into their regimen as a valuable supplement.

It helps to alleviate the discomfort of constipation. Hydration of chia seeds results in the formation of mucilage, a fiber that helps promote healthy digestion by facilitating bowel movement. This can be particularly beneficial for people who suffer from constipation. Incorporating just one tablespoon of chia seeds into your diet can provide you with 19% of the recommended daily intake of fiber.

Improves the overall look and feel of the skin. The skin can benefit from the micro and macronutrients found in chia. Vitamin C helps restore collagen, a vital component that decreases over time. Additionally, vitamin A helps hydrate and reduce inflammation, while vitamin E acts as protection against damaging free radicals. Chia also offers trace elements, fatty acids, amino acids, carbohydrates and flavonoids, all of which contribute to the overall well-being of the skin.

How to take chia seeds

recipes with chia

To fully take advantage of the benefits of mucilage, it is essential to activate chia seeds by letting them sit in water for approximately 30 minutes, or until the mucilage is released. It is important to note that when consuming chia you should avoid ingesting a tablespoon of unhydrated seeds, as they could become hydrated and potentially cause suffocation if they pass through the trachea. Alternatively, chia can be ground into flour and incorporated into smoothies or breads to take advantage of its various benefits. The recommended daily dose of chia is one teaspoon.

A simple way to include chia seeds in your diet is by making lemon water with chia. Simply prepare it as you would regular lemonade, but add a tablespoon of chia seeds to each glass. Another easy option is chia pudding, which can be made the night before for a convenient breakfast. Fill half a glass with chia seeds and mix it with your favorite fruit juice or non-dairy milk. You can add sweetener if desired, but it is not necessary. After combining the ingredients, cover the glass and let it sit in the freezer overnight. In the morning, you will wake up to a delicious and nutritious pudding.

Recipes to incorporate chia into your diet

chia seeds

We are going to show you some of the best recipes to incorporate chia into your diet:

Chia and coconut pudding


  • 1/4 cup chia seeds
  • 1 cup coconut milk
  • 1 tablespoon honey or agave syrup
  • Fresh fruits to decorate (strawberries, blueberries, kiwi, etc.)


  • In a bowl, mix the chia seeds with the coconut milk and honey.
  • Stir well to make sure the seeds are well distributed.
  • Let sit in the refrigerator for at least 4 hours or overnight.
  • Before serving, stir again and decorate with fresh fruits as you like.

Chia Smoothie


  • 1 ripe banana
  • 1 cup of fresh spinach
  • 1 cup almond milk
  • 1 tablespoon of chia seeds
  • 1/2 cup chopped pineapple
  • Ice to taste


  • Place all the ingredients in a blender.
  • Blend until you obtain a smooth and homogeneous mixture.

Oatmeal with chia


  • 1/2 cup oatmeal
  • 1 cup of milk (can be cow's or vegetable)
  • 2 tablespoons chia seeds
  • 1 teaspoon vanilla extract
  • Honey or agave syrup to taste
  • Fruits and nuts to decorate


  • In a jar or container with a lid, mix the oats, milk, chia seeds and vanilla extract.
  • Sweeten with honey or agave syrup to taste.
  • Cover the jar and let it rest in the refrigerator overnight.
  • In the morning, stir the mixture well and decorate with your favorite fruits and nuts.

I hope that with this information you can learn more about how to take chia and its benefits.