Chia seeds

Chia seeds are rich in fiber which helps with satiety, the feeling of fullness. A 25 g portion of chia seeds contains approximately 9 g of fiber. The daily recommended amount of fiber is 30 g, so including a 25 g portion of chia seeds, each day could be a useful contribution. Fiber is important for a healthy digestive system and many of us do not reach the recommended target. Omega-3 fatty acids are known for their anti-inflammatory effects, as well as enhancing brain and heart health. Chia seeds contain omega-3 in the plant form al-linolenic acid (ALA). It is much harder for humans to convert ALA into the form preferred by the body DHA. Therefore the omega-3 content of chia seeds, compared to animal sources such as oily fish, is low. For those who do not eat fish, chia seeds are a welcome addition to the diet, but it’s important to recognize that conversion to DHA is minimal. Chia seeds are relatively high in protein – so are a useful source of plant protein and provide a range of amino acids, particularly for vegetarian and vegan diets. The combination of fat, protein, and fiber means the seeds are digested relatively slowly, providing long, slow release of energy to keep blood-sugar levels stable. Seeds are rich in minerals such as calcium and magnesium and trace manganese, which helps make enzymes.