Midwest Mary

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By

Mary K. Doyle

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Little Chia. Big Impact

Small but mighty.
Good things come in little packages.
Small steps have big impacts.

We have many sayings to describe the power of tiny things, and one of those “things” is the mighty chia seed. Chia seeds are little, black or white seeds produced by the Salvia hispanica plant, a member of the mint family, that is native to Central America. They are oval-shaped and measure about 2 mm long and 1 mm wide, or about 1/32 of an inch. (Notice the size of the seeds next to the lime and sprig of basil in the photo above.)

Ancient Aztec and Mayan people, who consumed this seed thousands of years ago, likely knew of its powerful benefits. One serving size (2 tablespoons) offers an incredible impact. Here are a few benefits per serving size:

  • 4 grams of protein
  • 10 grams of fiber, which protects against colorectal cancer, according to Mayo Clinic
  • Improves digestive health
  • Maintains blood glucose levels
  • Offers antioxidants and polyphenols
  • Contains omega 3-fatty acids
  • Reduces inflammation
  • Supports bone health
  • Contains calcium, iron, magnesium, zinc, and phosphorus per the US Department of Agriculture
  • May improve anxiety and depression
  • May help lower blood pressure
  • May help to lower LDL cholesterol and triglyceride levels

In addition, chia seeds assist with weight management. Chia seeds absorb up to 12 times their weight in liquid, which makes us feel fuller.

Chia seeds can be sprinkled in smoothies or on most anything else, including yogurt, cottage cheese, oatmeal, pudding, jam, salads, or rice.

They can also be made into a pudding by mixing two tablespoons of chia seeds in a half cup of any type of milk, a splash of vanilla, and a little sugar. Add sliced strawberries or other fruits for additional flavor and benefits. Allow the mixture to thicken overnight.

Chia seeds are considered generally safe with some precautions, such as avoiding use during diverticulosis flare-ups, over-consuming, or consuming dry by mouth, which may cause choking. Consult with your physician if you have concerns.

©Mary K. Doyle, 2026

**ACTA Publications is currently offering my book, Tranquility Transformation Transcendence, at a special price of $10. This is a great book to bring to a hostess, someone who is not feeling well, or add to a gift package with a little plant or pretty dish towels.

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Responses to “Little Chia. Big Impact”

  1. Violet Lentz

    And they make excellent preserves- just simmer fruit of your choice until it is broken down to the desirable texture- (hint: with berries it doesn’t take much) then add chia seeds approx 1Tbs per cooked down cup of fruit and remove from heat. The chia seeds absorb all the liquid and make a delicious all fruit sugar free preserve!

    Reply
    1. Mary K. Doyle

      Thank you for adding your recipe here, Violet. I definitely will try this!

      Reply
  2. gc1963

    Can it be steamed and had Mary ?

    Reply
    1. Mary K. Doyle

      Yes, Geeta, but I think there are more nutrients if we don’t cook it. If you look at Violet’s comment above yours, she suggests cooking fruit and then adding it. The seeds produce a bit of a gel, so there won’t be need for sugar or thickening agent.

      Reply
      1. gc1963

        I get it thanks. So if we put it in pudding we need not steam or baje the pudding. The gel from Chia seeds will coagulate

        Reply
  3. Indira

    As you suggested, a bit of caution is needed while consuming chia seeds as it has certain disadvantages also.

    Reply
    1. Mary K. Doyle

      There’s a drawback to everything, isn’t there, Indira?

      Reply
  4. Stephanie

    Love chia seeds! Thanks for reminding me about them so that I buy yogurt today. 😀

    Reply
    1. Mary K. Doyle

      I used to use them but forgot to continue doing so until a doctor told me to try them again. Thank you for joining in, Stephanie.

      Reply
      1. Anonymous

        Good advice

        Reply
        1. Mary K. Doyle

          Thank you!

          Reply
  5. ✒️🥣Dorothy’s New Vintage Kitchen

    I love these too!

    Reply
    1. Mary K. Doyle

      I bet you have recipes for these little seeds, my friend.

      Reply
      1. ✒️🥣Dorothy’s New Vintage Kitchen

        Always!

        Reply
  6. lenny unencumbered

    I use them often in smoothies. Meanwhile, I love flax seed powder in my breakfast oats.

    Reply
    1. Mary K. Doyle

      Flax seed is another super seed. Thank you, Lenny. I appreciate you.

      Reply
  7. Dawna

    It’s been a moment since I’ve used Chia seeds. Memory tells me that I didn’t like the taste of them, but that doesn’t mean I should give up. Try again they say, and with the many many health benefits, I think I should give them a whirl.

    Hugs and thank you for an amazing article

    Reply
    1. Mary K. Doyle

      I don’t get much of a taste from them as much as a gel-like texture, and I understand some people have texture preferences. Love to you, my friend.

      Reply
      1. Dawna

        Maybe it is the texture for me, but there is a taste too. When I had my iron infusion they did it through and IV and I’ve had several IV’s over the years. I always taste it when they flush the line. For the first time ever, the nurse told me that only so many people in the world taste the IV. It’s super uncommon, so I wonder if that’s the case with the Chia seed.
        I knew I was an odd duck.
        Hugs

        Reply
        1. Mary K. Doyle

          LOL. Not odd, special with an extraordinary sense of taste.

          Reply
          1. Dawna

            You’re awesome

  8. kagould17

    Thanks for the info Mary. There are a lot of heritage grains about that are making a resurgence. Have a great Wednesday. Allan

    Reply
    1. Mary K. Doyle

      Thank you, Allan. One of my doctors recommended me revisiting this little grain. Have a wonderful day.

      Reply
  9. vermavkv

    This is such an informative and engaging piece! I love how you highlight the power of chia seeds with both scientific detail and practical tips for incorporating them into everyday meals. Your writing makes the benefits approachable and easy to understand, while the suggestions for smoothies, puddings, and toppings inspire creativity in the kitchen.

    The blend of history, nutrition facts, and practical advice creates a well-rounded and motivating read. It’s clear, thoughtful, and genuinely helpful for anyone looking to boost their health in small but impactful ways. Beautifully presented and highly enjoyable!

    Reply
    1. Mary K. Doyle

      Thank you, Vijay. Do you have chia seeds in India? I appreciate you, my friend.

      Reply
  10. mjeanpike

    Interesting. I’m not all that familiar with chia seeds, can’t recall that I’ve ever tried them, but maybe I should!

    Reply
    1. Mary K. Doyle

      Chia seeds are easy to incorporate into other foods, Jean. If they can be helpful to you, you might want to try them.

      Reply
  11. Rosaliene Bacchus

    Mary, I tried it several years ago. I stopped adding it to my diet after it created a problem with my digestive system.

    Reply
    1. Mary K. Doyle

      We all have different needs and issues. Thank you for your input, Rosaliene.

      Reply
  12. joannerambling

    I have heard of chia seeds but knew nothing about them, so found this interesting

    Reply
    1. Mary K. Doyle

      I tried them years ago, but a new doctor recently suggested trying them again. Thank you for commenting, Joanne.

      Reply
  13. Awakening Wonders

    You are so right, Mary! This tiny seed is a powerhouse of goodness! We use chia seeds on a regular basis at our house.

    Reply
    1. Mary K. Doyle

      How do you use them, Mary? I appreciate your input.

      Reply
      1. Awakening Wonders

        So many things such as, muffins, meatloaves, breakfast drinks, salads, cookies, etc.

        Reply
        1. Mary K. Doyle

          Thanks!

          Reply
  14. capentalc

    I love chia seeds. I usually buy a big bag too. This reminded me I’m running out of mine.

    Reply
    1. Mary K. Doyle

      Great to hear, Lauren. How do you use the seeds?

      Reply
      1. capentalc

        I put 1-2 tbsp in my water and tea every day.

        Reply
        1. Mary K. Doyle

          Good to know, Lauren.

          Reply
  15. wiseforward

    So informative! I love the disclaimer at the end, useful as chia seeds expand so little quantity is advised.

    Reply
    1. Mary K. Doyle

      Thank you for your comment. Good to see you here.

      Reply
  16. Nancy Homlitas

    Thanks for getting the word out about the health benefits of chia seeds, Mary. Chia and other seeds are wonderful for improving the nutritional value of baked goods. I put a tablespoon each of chia seeds, hemp seeds, and ground flaxseeds in many things that I make-muffins, waffles, cakes, cookies, sweeet breads, breads, rolls, etc. 🙂

    Reply
    1. Mary K. Doyle

      The mix of seeds is a good idea, Nancy. Thank you. Look at all the gifts God gives us!

      Reply
      1. Nancy Homlitas

        🍞🙏🥦🙏🫘🙏🍍🙏😁

        Reply
  17. Monkey’s Tale

    Great information Mary, I have chia seeds most mornings in my yogurt. Maggie

    Reply
    1. Mary K. Doyle

      You’re so smart, Maggie. No wonder you have energy for all the hiking!

      Reply
  18. Praveen Yadav

    Impressive post my dear friend Mary .

    Reply
    1. Mary K. Doyle

      Thank you, Praveen. I hope all is well with you.

      Reply
      1. Praveen Yadav

        Welcome dear Mary 🤗🤗. Yeah all is well 😊😊.

        Reply
  19. Ernie ‘Dawg’

    You had me right up to the diverticulosis. I had a bad experience with popcorn once and avoid most seeds because of this. Great info though.

    Reply
    1. Mary K. Doyle

      Popcorns a lot harder to digest than these minute seeds but I completely understand your concern, Ernie. Thank you for commenting.

      Reply
  20. P. J. Gudka

    I’ve heard so many good things about chia seeds although of course all things should be taken at a limit. My mum grows chia seeds and we eat the sprouts quite often.

    Reply
    1. Mary K. Doyle

      That’s interesting, Pooja. I’m sure the sprouts are healthy too.

      Reply
      1. P. J. Gudka

        Yeah, I think they probably are.

        Reply
  21. Edward Ortiz

    My wife uses chia seeds every day. I guess I need to steal some of hers and add them to my smoothies. Thank you for sharing this information with us, Mary.

    Reply
    1. Mary K. Doyle

      Don’t tell your wife you’re doing it because of a blogger friend when she’s been promoting it for years, my friend. Just trying to protect your marriage. 🙂

      Reply
      1. Edward Ortiz

        Thank you, Mary. I’ll keep it a secret. 😀

        Reply
  22. Max Muhammad

    Real nice and healthy. Appreciate that. Peace

    Reply
    1. Mary K. Doyle

      Peace to you, my friend. Thank you for being here!

      Reply
  23. Susana Cabaço

    A superfood that assures us that what matters is the inner essence, not necessarily the size! Love its versatility and nutritional content! Thank you, Mary, for this informative and valuable post! Light and blessings your way, always, my friend! 🙏✨💖

    Reply
    1. Mary K. Doyle

      You are so right, dear Susana. Lots of love to you!

      Reply
  24. johnlmalone

    Hey Mary ! This is great news !! I have Chia and Flax in my oats. No wonder I feel so good in the mornings !!

    Reply
    1. Mary K. Doyle

      Hey there, Hercules. No wonder you’re so big and strong. 🙂

      Reply
      1. johnlmalone

        Lol —

        Reply
  25. Kumar

    This is great news, thanks

    Reply
    1. Mary K. Doyle

      Thank you for commenting!

      Reply
  26. Lauren Scott, Author

    Thanks for this information, Mary. I use them in yogurt. 🙂 Have a good weekend!

    Reply
    1. Mary K. Doyle

      Hi Lauren, thank you for letting us know how you use the seeds. All the best to you.

      Reply
  27. destiny

    Hi Mary…

    its a great addition to ones routine… i have it in water from time to time – i found having it daily drops my already low pressure too low lol…😬

    …and it sprouts such a pretty purple dainty flower…

    Reply
    1. Mary K. Doyle

      Hi Destiny, That’s great to know. I have high blood pressure, so I’m hoping it helps to lower it. Thank you for joining in, my friend.

      Reply
  28. The Mindful Migraine Blog

    Thanks for this! My teenagers are always talking about Chia and I knew nothing about it – I’ll have to buy some so we can all give it a go – thanks for all the commentors too, lots to take away! Linda xx

    Reply
    1. Mary K. Doyle

      Bloggers are fabulous. They are always helpful with their comments. It was so good to see you this weekend, Linda.

      Reply
      1. The Mindful Migraine Blog

        It was fun to have 2 MMs in one space!! 😘

        Reply
  29. da-AL

    I love chia seeds to thicken up soups too – glad I have a water pic to unstick them from between my teeth lol – stay healthy & keep encouraging us!

    Reply
    1. Mary K. Doyle

      Soup is a great idea, da-AL. Thank you

      Reply
  30. Cindy Georgakas

    Great info on these powerful little seeds. When I was at a yoga retreat the gal said a seed grew into a little tree and they had to remove it..🥹. I’m sure it was a fluke! 😉

    Reply
    1. Mary K. Doyle

      How funny! Thank you, my friend.

      Reply
  31. Anonymous

    Mary K. Doyle, you are an amazing writer, and a precious Sister In Christ. I always lot the contents of your blog posts; please keep up your good work.

    Reply
    1. Mary K. Doyle

      Thank you for your vote of confidence and encouragement. Blessings to you.

      Reply
  32. Garden Bliss

    Chia seeds are great! I make a chia seed pudding with yoghurt and fruit for breakfast. Thanks for your great overview, Mary.

    Reply
    1. Mary K. Doyle

      That’s great to hear, Flavia. Have a wonderful weekend.

      Reply
  33. worldphoto12

    🙋‍♀️😀👍

    Reply
    1. Mary K. Doyle

      Have a good weekend.

      Reply
      1. worldphoto12

        GRAZIE

        Reply
  34. The Introverted Bookworm

    You’ve made me think about adding these magical little seeds into my diet, Mary! So many health benefits- I had no idea!

    Reply
    1. Mary K. Doyle

      You barely notice them in salads, breads, and soups, and they make a yummy pudding.

      Reply

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