Cheering for chia seeds

by Claire Hielscher on Thursday 10 November 2022

3 min read

We’ve all heard the phrase ‘good things come in small packages’. When it comes to improving your nutrition each day, chia seeds may be the smallest player on the team but they can have a big impact on your health goals.

Though they’re small, chia seeds are a hardworking powerhouse with an impressive array of nutritional benefits, and a whole lot of versatile recipe options to boot.

What makes them so great? Let’s take a look at why they’re your new diet ‘must have’.

They’re a true superfood

A recent surge in hype about superfoods had all of us scratching our heads about what foods were super and what ones were ordinary. While some superfood trends come and go, the many health ticks beside the humble chia seed are evidence of how worthy they are of the superfood title.

Recent studies have shown that these trendy little white and black seeds are well deserving of their ancient Mayan meaning, ‘strength’. Chia seeds are high in dietary fibre, rich in protein and teaming with omega-3 fatty acids. This means they’re packed with essential antioxidants, vitamins and minerals, leaving most other foods on the market in their wake.

With just a little chia every day, you can cross off many of the diet ‘must haves’ to help your heart pump, skin repair and appetite sated.

They’re more versatile than you think

You may have purchased a big bag of these black and white little wonders during a recent health food buying frenzy and thought, “sure, I know these are healthy – but how do I work them into my diet?”

One of the best things about chia seeds is how easy they are to add last minute into virtually any meal. Their versatility means there are literally dozens of ways to help get your daily dose of these tiny, nutritionally packed wonders.


Light in weight and neutral in taste, chia seeds are perfectly suited to be sprinkled over any of your daily staples. Add a tablespoon to your favourite yoghurt, cereal or oatmeal for a quick hit at breakfast.

Lunchtime salads are also a perfect opportunity to add another quick sprinkling for a simple midday pick-me-up.


Pudding is back on the menu! Chia pudding is so delicious and easy to make, you’ll wonder how you ever lived without this healthy version of the somewhat naughty treat.

To get your chia pudding obsession started, simply add water, or your favourite milk, to your seeds and allow them to sit refrigerated for at least 15 minutes.  Add nuts, freshly squeezed fruit juice, chopped fresh fruit, cinnamon or a healthy sweetener to satisfy some cravings.


Did you know that chia seeds can absorb upwards of 12 times their weight in water? Thanks to this amazing absorption power and resulting gel-like stickiness, they make the perfect substitute for whole eggs.

To make this egg replacement, mix 1 tablespoon of seeds with 3 tablespoons of water. Let the mixture sit for 5 minutes and add it as you would an egg to any of your baked favourites from muffins and cakes, through to loaves and cookies.


Want to add a bit of protein to your morning smoothie, but you’re sick of powdered mixes? Chia seeds are the perfect alternative to add that smack of protein to your morning fruit or vegetable smoothie.

Add a tablespoon of chia to any tantalising smoothie combination you can imagine and you’re well on your way to getting your daily dose of chia.  


Now that you’re an expert on the power of chia seeds, you’ll be feeling the benefits of this diet must have in no time!

But don’t forget, true health and fitness comes from many complimentary elements working in unison to help you be the best you can be.

Our approach of full circle fitness and health is focused on helping you reach your goals with stamina, strength, stability and soul in mind. Book a free tour with us today and discover how our range of classes can be the other health 'cheer' in your life.

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