Chia seeds are tiny, smooth and shiny grey-black seeds. Native to Central and Southern America, they go by the botanical name of Salvia hispanica L and come from the Lamiaceae (mint) family.
Chia seeds were used long before they gained modern-day superfood status. It’s believed that they were one of the four basic foods of Central American civilizations, who often used them for medicinal purposes, too.
The word ‘chia’ actually means ‘strength’ in Mayan (the language family of Central America and Mexico). This owes to the fact that Mayan and Aztec cultures prized chia seeds for their ability to provide strength and stamina.
Chia seeds nutrition
Two heaped tablespoons (around 28g) of chia seeds contains approximately 137 calories, 8.6g fat (of which only 0.9g is saturated), 10g dietary fibre, 4.6g protein and only 2.2g net carbs.
But what really makes chia seeds shine is the micronutrient profile. Just two tablespoons provide 48% of the nutrient reference value (NRV) of phosphorus, over 30% of magnesium and copper, over 20% of thiamine and selenium and over 10% of zinc and iron.
Chia seeds are also very high in calcium – a much higher concentration than found in milk! Two tablespoons of chia provide 177mg calcium, which is 22% of the daily calcium NRV.
That’s a lot of goodness – and major health benefits – in such a tiny seed!
NRV = Nutrient Reference Value (EU guidance on the daily amount of a vitamin or mineral that the average healthy person needs to prevent deficiency)
Chia seeds health benefits
5 reasons to be chia-ful…
1. Improves cholesterol & heart health
Chia seeds are particularly high in alpha-linolenic acid, which studies show can raise ‘good’ HDL cholesterol. High levels of HDL cholesterol can lower your risk for heart disease and stroke.
The European Food Standards Agency claims that 2g of plant omega-3 ALA daily can contribute to the maintenance of normal blood cholesterol levels.
Thanks to these super seeds, Purition contains an average of 1.85g of alpha-linolenic acid per serving. That means one serving of Purition per day provides over 90% of your daily ALA requirement according to the EFSA.
2. Reduces inflammation
Chronic inflammation can increase your risk of numerous diseases, but chia seeds are prized for their anti-inflammatory superpowers. Firstly, they’re high in caffeic acid, a potent antioxidant that can help to fight inflammation throughout the body.
Secondly, they’re brimming with alpha-linolenic acid; an omega-3 fatty acid that has been shown to lower several markers of inflammation in a meta-analysis and systematic review of multiple trials.
Lastly, chia seeds have a high concentration of anti-inflammatory phytonutrient compounds that can help protect our cells from oxidative damage and reduce the risk of disease. These anti-inflammatory compounds are mainly in the form of flavonoids and phenolic acids.
3. Supports digestion & gut health
Fibre can help to keep your digestive system running smoothly, whilst keeping your gut health in check by feeding the friendly bacteria in your gut microbiome.
Chia seeds are 40% fibre by weight, which makes them one of the best sources of fibre in the world. Two heaped tablespoons contain around 10g of dietary fibre, which provides around 33% of your recommended daily intake.
The DRV (dietary reference value) of fibre in the UK is 30g, but the average intake falls at a mere 18g. If you think you might be falling short, Purition also makes for a convenient way to get more of the good stuff, with around 7g fibre per serving.
4. Encourages healthy weight loss
Chia seeds are around 18–24% protein by weight, which is much higher than the majority of plants. A high-protein intake reduces the level of the hunger hormone (ghrelin) and is the most filling macronutrient.
They’re also super high in fibre. Fibre takes longer to digest than simple carbs and sugars, which means you’ll feel fuller for longer by eating more of it. Soluble fibre also absorbs large amounts of water and expands in your stomach, which can help to increase fullness and slow the absorption of food.
That’s why including chia seeds within a healthy diet may help you to control your appetite and drive or maintain a healthy weight. Even better, chia-packed Purition is a convenient way to get more of both of these craving-crushing nutrients, with around 7g fibre and 16g protein per meal.
5. Reduces disease risk
Antioxidants protect the body from unstable molecules called free radicals. Free radicals are unstable atoms that can damage cells and cause oxidative stress, which can lead to many diseases.
Chia seeds contain an impressive 8.8% antioxidants by weight, including chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol.
Antioxidants can help to slow and prevent damage to your cells from free radicals and, in turn, help to reduce your risk of illness and chronic disease.
One of the easiest ways to get more chia seeds into your routine? Just enjoy a daily glass or sprinkle on your Salad, mix with yoghurt, add in Smoothies and so on.