The Benefits of Chia Seeds

You’ve probably heard of chia seeds, but did you know these little guys are absolute nutrition powerhouses? Don’t be fooled by their size, chia seeds are jam-packed with goodness! Let's look at the benefits of chia seeds and why you should incorporate them into your daily diet.

Black and white chia seeds (Salvia hispanica) are the richest plant source of Omega 3, with a whopping eight times more than salmon. The best bit? Thanks to their natural antioxidants, the Omega 3 in chia is super stable, unlike other sources such as flax or fish oil.

Chia Seed Nutrients

• Seven times more vitamin C than oranges

• Six times more fibre than oat bran

• Five times more calcium than milk

• Four times the antioxidant value of blueberries

• Three times more iron than spinach

• Twice the potassium of bananas

On top of all that, chia seeds are a complete protein with 18 amino acids, plus they deliver vitamins A, B12 and C, along with minerals like potassium, phosphorous, folate, zinc, iron and calcium. Oh, and the combo of soluble and insoluble fibre keeps your gut happy too.

How to Use Chia Seeds

The best thing about chia seeds is how easy they are to add to your day. They don’t have much flavour, so they slip right into pretty much anything. Sprinkle them over salads, muesli, porridge, stir-fries, smoothies, muffins or your morning cereal.

You can also make a quick chia gel. Just mix one tablespoon of chia with a cup of water, give it a stir and let it sit for ten minutes until it swells up. Stir again and either eat it straight, or mix it with yoghurt for a tasty brekkie or healthy snack.

Chia Pudding

Here’s a no-fuss recipe for a creamy chia pudding that’s perfect for breakfast or dessert.

Ingredients

• 3 tablespoons chia seeds

• 1 cup almond milk (or any plant-based milk you prefer)

• 1 teaspoon maple syrup or honey (optional)

• ½ teaspoon vanilla extract

• Fresh fruit or berries to serve

Method

1. In a jar or bowl, stir together the chia seeds, almond milk, maple syrup and vanilla.

2. Mix well, making sure no seeds are stuck in clumps.

3. Cover and pop it in the fridge for at least 3 hours, or overnight if you can.

4. When it’s thick and pudding-like, give it another quick stir and top with fresh fruit or berries.

That’s it! Creamy, filling and packed with all the goodness chia seeds bring.

Small but mighty, that’s the benefits of chia seeds!