Why you should add chia seeds to your diet

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.

What are chia seeds?

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.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 and may want to consider taking a supplement such as Together Natural Algae DHA Omega 3 Softgels as well.²

Your body needs omega-3 fats, for a healthy heart.  Find out how else omega-3 can benefit your health here.

• 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

They also contain magnesium which helps reduce tiredness as it turns the food you eat into energy and polyunsaturates which provide your body essential fatty acids and fat-soluble vitamins.^5,6

• They’re high in fibre

Chia seeds are high in fibre which is needed for a healthy digestive system.

They’re also full of phosphorous for normal function of cell membranes and contain potassium which helps to maintain normal blood pressure.⁷

Supercharge your diet with chia seeds

If you fancy giving these seeds a try, you’ll be pleased to know that it’s very easy to add them to your favourite meals and snacks.

Here are 3 suggestions:

1. Dry chia seeds can be sprinkled on a salad
2. Mix some into a yoghurt or vegan alternative
3. Add to a glass of fruit juice so they soak up some of the juice but will still be slightly crunchy

6 ways to revolutionise your diet with chia seeds

Fancy experimenting with chia? Here are some recipes to try out! 

6. Use them as an egg substitute

Thanks to their ability to easily absorb water and form a glutinous gel, chia seeds can be used as a healthy substitute for fats and eggs in recipes.

They can also be used as a thickener in sauces, replacing the flour and as a breadcrumb coating when cooking spicy bean burgers and eggplant fries.

If you have a sweet tooth, you’ll want to check out our recipe for chocolate & chia dessert. It’s so easy to make and tasty that it could quickly become a firm favourite in your household.

Last updated: 16 September 2021