Back to knowledge libraryChia Seeds
Chia seeds are small, black or white seeds. Due to their size, they can be easily incorporated into a variety of foods.
What is the nutrient content of chia seeds?
A recommended serving size of chia seeds is around 15g:
What are the health benefits of chia seeds?
1. Supports Digestive Health: The high fibre content of chia seeds promotes digestive health by aiding in regular bowel movements and helping to prevent constipation. Soluble fibre in chia seeds also forms a gel-like substance in the stomach, which can help with feeling fuller for longer (“satiety”).
2. Heart Health: Chia seeds are an excellent source of omega-3 fatty acids, particularly ALA, which can help reduce inflammation, lower blood pressure, and improve cholesterol levels, thereby supporting heart health
3. Bone Health: With significant amounts of calcium, magnesium, and phosphorus, chia seeds contribute to strong bones and teeth, making them especially beneficial for individuals who do not consume dairy products.
Where can I find chia seeds?
Chia seeds are not commonly eaten on their own, but mixed into dishes such as overnight oats, chia pudding, and smoothies. They may also be added to water and left to sit to act as an egg substitute in vegan baking.
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 8 November 2024].
U.S. Department of Agriculture, Agricultural Research Service, FoodData Central. Chia seeds. Available at
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2343065/nutrients [Accessed 10 September 2024].
British Heart Foundation (2024). Portion guide: Beans, pulses, fish, eggs, meat and other proteins. Available at: https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/healthy-eating-toolkit/food-portions/beans-pulses-fish-eggs-meat [Accessed10 September 2024].
Kulczyński, B., Kobus-Cisowska, J., Taczanowski, M., Kmiecik, D., & Gramza-Michałowska, A. (2019). The Chemical Composition and Nutritional Value of Chia Seeds-Current State of Knowledge. Nutrients, 11(6), https://doi.org/10.3390/nu11061242 [Accessed 10 September 2024]
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.