Cleanse and nurture with chia seeds

Chia seeds are one of my favorite breakfast options, especially when my digestive system needs a boost. One of the unique properties of this tiny seed is its ability to absorb up to 12 times its weight in liquids (or fats). The gel that forms around the seeds is incredibly effective in promoting healthy digestion and supporting intestinal regularity.

Historically, chia seeds were a dietary staple for the Mayans and Aztecs, who harvested them from the flowers of a plant belonging to the mint family, native to Central America. These seeds pack an impressive nutritional punch. Just two tablespoons of chia provide 14% of the recommended daily intake (RDI) of calcium—a vital nutrient for bone health—and 23% of the RDI for magnesium, which plays a key role in regulating the nervous system. Additionally, chia seeds are rich in phosphorus, zinc, fiber, and protein. They also contain a significant amount of Omega-3 fatty acids, which can reduce triglycerides (the fat from food that circulates in our blood) and lower blood pressure, contributing to the prevention of heart disease.

Chia seeds are loaded with precious antioxidants but also protein and fibers.

Chia seeds are also loaded with powerful antioxidants like quercetin and kaempferol, which help fight inflammation. They contain caffeic acid, known for boosting athletic performance and increasing satiety—making it easier to manage weight. Furthermore, chlorogenic acid, another antioxidant found in chia seeds, plays a major role in controlling blood sugar levels and improving insulin sensitivity.

What makes chia seeds so convenient is their versatility and ease of preparation. They add a pleasant viscosity to puddings and beverages. I love incorporating them into cold teas, like hibiscus tea, which is a summer staple in my fridge. They’re also a fantastic addition to Greek yogurt or pre-workout puddings. My go-to pudding recipe is simple: I mix one cup of Hi! clean, no-bloat protein powder with homemade Joi almond milk (made with just one ingredient), a touch of honey, and two tablespoons of chia seeds. After letting it sit overnight in the fridge, I top it with banana slices or other fresh fruits for a delicious and nutritious start to my day.

Give chia seeds a try and let us know what you think!