Chia seeds: the health benefits

Nutritional lowdown:

They may not be much to look at, but chia seeds pack a nutritional punch.

One tablespoon of chia seeds contains around 65 calories, 5.5 grams of fiber, 2 grams of protein, 88 milligrams of calcium, 2.5 grams of omega-3 fatty acids and just 0.5 grams of saturated fat.

Omega-3 fatty acids

There’s evidence to suggest that omega-3 fatty acids reduce inflammation in the body, and they may help reduce the symptoms of rheumatoid arthritis and osteoarthritis.

Because your body can’t produce these fatty acids on its own, you have to get them entirely from your diet.

But chia seeds contain alpha-linolenic acid (ALA) rather than DHA and EPA, which have the most scientific backing for being beneficial to arthritis sufferers. Humans only partially convert ALA to DHA and EPA.

The conclusion? Oily fish is still a better source of omega-3 fatty acids DHA and EPA, but chia seeds could be a good substitute for vegetarians.

A source of fiber

Fiber can help you feel fuller for longer, keep you regular and may even prevent bowel cancer in the long term. You should be aiming to get at least 18 grams of fiber every day, and including chia seeds in your diet could help you reach that target.

Like wholegrains, chia seeds are particularly rich in insoluble fiber – just the kind you want if you’re constipated or suffering from constipation-induced hemorrhoids.

Insoluble fiber helps keep our digestive system healthy and our bowel movements regular by adding bulk.

Protein

Chia seeds are about 14% protein by weight (very high compared with most plants) – which is great if you don’t eat meat and struggle to include enough protein in your diet.

You should be aiming to eat about 8 grams of protein every day for every 20 pounds you weigh.

How to eat more chia seeds (safely)

Soak before you eat

Chia seeds are like sponges: they can absorb up to 27 times their dry weight in water. When they absorb a liquid, they swell up and become gel-like in texture.

So if you eat them dry, they could possibly dehydrate you. If you can, soak your chia seeds in liquid before eating them.

Introducing more fiber

You should always up your fiber intake slowly to give your digestive system time to adjust. Too much fiber too soon can result in symptoms like cramps, bloating, diarrhea or constipation.10 Also make sure you’re drinking enough water to accommodate all that extra fiber.

And if you suffer from irritable bowel syndrome (IBS), be cautious about how much fiber you’re adding to your diet.

If you’re new to chia seeds, start small – just a teaspoon at first – and monitor how your body handles it.

Recipe inspiration

Another benefit of chia seeds is their flavor – or rather lack of flavor. Because they don’t taste of much, they’re very versatile and can be easily added to your favorite foods.

Nutritional lowdown: