Are Chia Seeds Good for You?

Despite their small size, chia seeds are packed full of important nutrients. Continue to read more if you are curious.

They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol. HDL is the “good” cholesterol that protects against heart attack and stroke. Chia seeds are also rich in antioxidants, and they provide fiber, iron and calcium.

How to Eat Chia Seeds?

The mild, nutty flavor of chia seeds makes them easy to add into your food and beverages. They are most often sprinkled on cereal, sauces, vegetables, rice dishes, yogurt or mixed into drinks and baked goods. They can also be mixed with water and be made into a gel. The best way to fully absorb their vitamins and minerals is to either soak or grind them.

Option 1 – Soak: 

  • To soak chia seeds, simply mix them in a 1:10 ratio of chia seeds to water
  • That’s about 1.5 tablespoons of chia seeds in one cup of water
  • It does not have to be exact, but you do want the seeds to gel up and not be too watery
  • Then let them sit for about 30 minutes to an hour

Since chia seeds can hold up to 12 times its weight in water, they are wonderful in preventing dehydration. However, if you choose to not soak them, then they can also absorb water from you during digestion.

So, make sure to drink plenty of water throughout the day to keep your body HYDRATED !

Option 2 – Grind:

  • Another option is to grind chia seeds in a coffee grinder or Vitamix to break down the hard-outer shell before eating them
  • When finely grind, chia seed flour can be used in most gluten-free recipes like pancakes, muffins, breads and even pastas
  • Do take note that when grinding omega-3 rich seeds, it is important to store them in a sealed, glass container in your refrigerator or freezer

Now with these options, you are going to test them out so here are some of the recipes that you may want to try out.

Simple Honey Lime Chia Fruit Salad Dressing

I love the simplicity of having some fresh fruit salad after dinner, especially when it’s got the extra benefit of omega-3 rich chia seeds added to it. Honey and lime, along with chia seeds, make an impressive dressing that is a good source of vitamin C, essential fatty acids and has the ability to boost immunity. At the same time, the different fruit and berry varieties that you choose to use to add to your fruit salad pack antioxidants and fiber into to this dessert.


1 tablespoon of raw honey
3 tablespoons of lime juice
2 tablespoons of chia seeds
2 mangoes, diced
6 strawberries, sliced
2 kiwi fruits, diced
½ cup of blackberries


  1. Using a hot water bath, warm the honey slightly so it is easier to stir. Stir in the lime juice and chia seeds.
  2. In a large bowl, combine the mangoes, strawberries, kiwis, and blackberries. Stir to mix.
  3. Drizzle the dressing over the fruit salad and toss lightly to coat. Serve cold.

There are so many reasons to eat chia seeds and there’s no better time to start then NOW! 😊