Chia seeds may not be the most appealing food at first glance, but after trying a few recipes, I’ve come to love their crunchy texture and gelatinous consistency. These tiny seeds, native to Guatemala and Mexico, are a nutritional powerhouse, packed with plant-based omega-3s, easy digestibility, and essential nutrients.

In other words, chia seeds are a bit of an acquired taste, but once you get used to them, you’ll love them for their unique texture and nutrient content.

Chia seeds are rich in:

Benefits of Chia Seeds

Chia seeds are mighty little seeds that can support:

1. Digestive health⁠: A source of fiber, especially soluble fiber which acts like a broom on the digestive tract, cleaning it out to ensure optimum digestion and improved bowel movements. In addition, the fiber acts as a prebiotic to provide food for the beneficial bacteria residing in the gut.

2.  Brain health⁠: Contains omega-3 fatty acids, specifically ALA which is the precursor to EPA and DHA. Omega-3’s which have been widely studies on their effects on brain health. One study from 2018 revealed that students who consumed 5 grams of chia seeds daily for 21 days resulted in improved academic performance than the group that did not consume chia seeds.

3. Strong bones⁠: Rich in calcium and manganese , the 2 minerals integral to bone health. Manganese is involved in bone metabolism and calcium helps maintain bone strength.⁠

4. Optimum blood sugar levels: Due to their high content of ALA and fiber, these little seeds are a powerhouse for balancing blood sugar levels and can have been shown to improve insulin resistance.⁠ In one study from 2013, adding either ground or whole chia seeds to white bread reduced the glycemic response in 13 healthy participants.

5. A healthy heart⁠: High in antioxidants and fiber, chia seeds have been shown to reduce inflammation and reduce the risk for heart disease. Additionally, they are high in omega-3 fatty acids that have been shown to reduce blood pressure, and improve cholesterol levels while reducing inflammation.

I start with a simple and basic recipe and then add in superfoods depending on what my body may need on a given day.

✔️ 1 cup Elmhurst cashew milk⁠
✔️1/4 teaspoon cinnamon and/or nutmeg⁠
✔️1/4 teaspoon alcohol-free vanilla extract⁠
✔️ 2 tablespoons chia seeds (white or black)⁠
✔️ 2 tablespoons hemp seeds⁠
✔️ Fresh berries to garnish⁠


  1. Combine all the ingredients in a glass mason jar. Shake or whisk until mixed.
  2. Cover and refrigerate for 3-4 hours
  3. Optional add-ins : Bee pollen, collagen, a sprinkle of stevia, pecans, walnuts, or top with shredded unsweetened coconut flakes

Here are some other options for incorporating chia seeds into your daily nourishing routine:

  1. Two Peas in a Pod Lemon Chia Seed Dressing
  2. My Fresh Perspective Chocolate Chip Cashew Cookie Dough Protein Bites
  3. Minimalist Baker Easy Seed Crackers


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More Resources:

NL’s GutLove Smoothie Guide

nourishing lab