Chia Pod Recipe Simply Healthy and Delicious

Health Benefits of Chia Seeds

Chia seeds (Salvia hispanica), also called Salba chia or Mexican chia, are the edible seeds of a flowering plant from the mint family. Native to Mexico and Guatemala, the seeds have a long history. They were a vital crop in ancient Aztec and Mesoamerican cultures. The seeds had medicinal applications and made up an important part of the peoples’ diets.

Today, chia grows commercially in many countries including Mexico, Guatemala, Peru, Argentina, Australia, and the United States. The seeds are widely recognised as a nutrient-dense addition to healthy diets.

Chia seeds are an excellent source of vitamins, minerals, and powerful antioxidants. Some of these antioxidants include:

  • Caffeic acid
  • Chlorogenic acid
  • Kaempferol
  • Quercetin

These nutrients help provide many significant health benefits.

Reduced Free Radicals

Antioxidants found in chia seeds can help to fight free radicals in your body. Free radicals cause oxidative stress and cell damage. Eating foods rich in antioxidants may help to reduce your risk of developing many health issues associated with free radicals, including heart disease, cognitive decline, and certain types of cancer.

Better Heart Health

Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease.


Improved Blood Sugar Levels

Chia seeds are high in fibre. Studies show that fibre may help to reduce insulin resistance and improve blood sugar levels. Research has also found that bread containing chia seeds triggers a lower blood sugar response than traditional bread, which helps to prevent high blood sugar levels.


Reduced Inflammation 

Chronic inflammation can lead to health conditions like heart disease and cancer. Caffeic acid, an antioxidant found in chia seeds, can help to fight inflammation in the body. Eating chia seeds regularly may also help to reduce inflammatory markers, which often indicate the presence of an inflammatory disease.

Now the recipe:

Chia Pots

(serves 1)

  • 2 tbsp chia seeds
  • 125ml dairy-free milk of your choice (e.g., coconut or almond milk)
  • ½ tsp vanilla extract
  • ½ tsp ground cinnamon
  • 2 tbsp fresh or frozen berries


Put all the ingredients except the berries in an airtight, or covered jar and stir well. Add half the berries and stir again. Put the jar in the fridge, ideally overnight but at least 45 minutes. The seeds will have absorbed


the liquid and plumped up. Serve them with the remaining berries and one of these additional toppings:


  • 1-2 tbsp toasted coconut flakes
  • 1 tbsp ground almonds or flaxseed
  • 1-2 tbsp blueberries or raspberries
  • 1-2 tbsp vegan pea protein powder

Final Thoughts

  • Chia seeds are a superfood you can easily add to your favorite meals and snacks, such as yogurt, oatmeal, salads and healthy baked goods.
  • Chia seeds can be consumed whole and raw, but it’s better to soak and sprout them first, or to grind them, so they are easier to digest and you can absorb their nutrients better.
  • Consuming chia seed during pregnancy provides important nutrients for both mother and baby, including omega-3 fatty acids, protein, fiber, calcium, phosphorus, magnesium, manganese, copper, zinc, potassium, iron and more.

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