Chia seeds might be small, but they’re mighty. If you’re looking for a super seed that packs a punch, look no further and learn about where chia seeds come from, their health benefits and how to supercharge your diet by adding them to your favourite foods and snacks.
Chia seeds come from the flowering Salvia hispanica plant
The plant, which makes black and white seeds with a slightly nutty flavour, is found in Mexico and Guatemala. The word chia derives from the Mayan word for strength as ancient Mayan and Aztec cultures believed that the seeds gave them energy and stamina. [1]
Over the last few years these little seeds have been gaining in popularity because they have excellent nutritional qualities:
They’re 100% gluten free
They’re gluten free and 100% natural chia seeds are one of the best known vegetarian sources of omega-3 fats. If you’re vegan or vegetarian, you need to make sure you’re consuming foods rich in omega-3 fats on a daily basis [2] and may want to consider taking a supplement such as Together Natural Algae DHA Omega 3 Softgels as well.
Your body needs omega-3 fats, for a healthy heart
They’re an excellent source of protein
Chia seeds are also an excellent source of protein which you need to eat more of if you want to build muscle mass. They might be a vegan source of protein, but chia seeds can be enjoyed by anyone as their neutral flavour means that they’re not overpowering.
Chia seeds are rich in calcium
They’re rich in calcium, with 233 milligrams in a three-tablespoon serving, almost as much as the average class of milk (299 milligrams) [3]. Calcium is needed for strong bones and teeth
They’re a fantastic source of iron
They’re a good source of iron which helps transport oxygen around the body [4], magnesium which helps reduce tiredness as it turns the food you eat into energy [5] and polyunsaturates which provide your body essential fatty acids and fat-soluble vitamins. [6]
They’re high in fibre
Chia seeds are high in fibre which is needed for a healthy digestive system, they’re full of phosphorous for normal function of cell membranes and contain potassium which helps to maintain normal blood pressure. [7]
There have been limited studies into the health benefits of chia seeds to date, especially when it comes to heart health and its ability to help people lose weight [8] which is something you might want to bear in mind.
Supercharge your diet with chia seeds
If you fancy giving chia seeds a try, you’ll be pleased to know that it’s very easy to add chia seeds to your favourite meals and snacks.
Here are three suggestions:
- Dry chia seeds can be sprinkled on a salad.
- Mix some into a yoghurt or vegan alternative.
- Add to a glass of fruit juice so they soak up some of the juice but will still be slightly crunchy.
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[1] https://www.undergroundhealth.com/chia-seeds-the-ancient-aztec-super-food/
[2] http://womensrunninguk.co.uk/nutrition/benefits-omega-3s-chia-seeds/
[3] http://savingdinner.com/what-seed-has-almost-as-much-calcium-as-a-cup-of-milk/
[4] http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Iron.aspx
[5] http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#magnesium
[6] https://www.bhf.org.uk/heart-health/preventing-heart-disease/healthy-eating/fats-explained
