Everything You Need To Know About Chia Seeds

Jun 16, 2014 | Eating Right

Chia seeds are little angels of the food group. Quite new in the game of healthy eating, these black and white bad boys are truly one of nature’s superfoods.

The Health Benefits

  • Their high omega-3 and natural fibre content makes them fantastic for blood sugar control, which is the key to satiety, energy and weight management.
  • They are a complete protein, providing all of our essential amino acids, which is actually quite rare from a vegetarian source.
  • They are high in calcium, making them a great dairy free alternate for bone health.
  • They are rich in iron, vitamin C, manganese and phosphorus.

Black v White Chia Seeds

While some believe white chia seeds are nutritionally superior, to this date, no large-scale, independent research has been conducted. Any difference in nutritional content can most likely be attributed to different production factors such as climate, soil quality, storage and transport.

Where to buy them

Bulk purchases are the most economical, when it comes to chia seeds, as they last forever. Why not support small family owned local businesses, like Bulk Whole Foods or Santos Organics? You will also find chia seeds at your local market or health food store, or in the health food aisle of the supermarket.

How to store them

Keep the omega-3 intact and store your chia seeds in the fridge. To avoid toxic chemicals like Bisphenol A (BPA) through plastic containers, please use glass bottles wherever possible.

 How to use them

  • Add to smoothies (just soak in liquid for 5 minutes before use).
  • Use in baked treats for extra satiety and crunch.
  • Add to morning cereal, porridge or granola.
  • Make a chia pudding: three tablespoons soaked overnight in your choice of milk, topped with nuts, seeds and yoghurt prior to serving. These are brilliant dessert options for those last-minute guests.
  • Try this ‘chia egg’, as a fantastic vegan egg replacement.

RECIPE: Chia Egg

This masterpiece is a delight for vegans, as it acts as a replacement for eggs in baking recipes.


  • 1 tablespoon chia seeds
  • 3 tablespoons water


  1. Soak chia seeds in water for 5 minutes and use as you would eggs in baked goods. If a recipe calls for 4 eggs, use 4 chia eggs. Yes, it’s that simple!


What is your favourite way to use chia seeds?



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