Chia nutrition
Chia is the highest plant-based source of omega-3, dietary fibre, protein and antioxidants, and contains:
37% dietary fibre
Chia’s high levels of both soluble and insoluble fibre can aid digestion, helping you to feel fuller for longer and can also help maintain healthy levels of cholesterol.
20% protein
The protein in chia contains all nine essential amino acids. It’s a ‘complete’ protein, which is rare for a plant-based source of protein and makes it really beneficial for vegetarians and vegans. Amino acids are the building blocks of our bodies, and are essential for healthy muscles, hair, skin and nails.
20% omega 3 ALA
A vital nutrient for brain function and overall health and vitality.
Chia seeds are a gluten-free wholefood being unprocessed and unrefined. Wholefoods contain high concentrations of complex micronutrients, antioxidants, fibers and many other phytochemicals that are often missing from processed foods. Diets rich in wholefoods have been identified as protective against chronic diseases including cancer.
Dietary fibre: the facts
There are two types of dietary fibre and each plays a vital role in our health. Soluble fibre, of which chia contains 20%, dissolves in water, swelling to form a gel-like substance. This form of fibre has many benefits, including moderating blood glucose levels and lowering cholesterol.
Insoluble fibre, which makes up the remaining 80% of chia’s fibre content does not dissolve in water and actually remains close to its original form throughout its path in the digestive system, providing roughage to keep you regular, as well as lowering the risk of colon cancer.
The essentials of omega-3
Chia contains a type of omega-3 fatty acid known as ALA. This kind of omega-3 is particularly important to the heart by helping lower cholesterol and helping to maintain proper artery function, thereby helping reduce cardiovascular disease. The Heart Foundation recommends that you consume plant based omega-3 ALA every day and omega-3 EPA DHA, found in fish, twice a week. The type of omega-3 ALA found in chia is recommended for consumption daily to maintain your heart and overall health. Omega-3 ALA can be partially converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which studies
have shown can be beneficial for brain function, mood disorders and cardiovascular health. How much you convert depends on many factors like your diet and fitness levels which is why it is recommended that you eat both plant based and some marine-based omega-3.
Chia Up chia seeds also contain omega-6 LA, which does a great job giving you healthier skin. Some of the omega-6 in chia will be converted to gamma linolenic acid (GLA) and arachidonic acid (AA), which, according to research can be beneficial for anti-inflammation, joint mobility and heart function.
Protein & amino acids: what you need to know
Proteins are a potent force in all living cells and are fundamental to our very architecture as humans. Our bodies use protein to build and repair tissues, to make enzymes, hormones and other body chemicals. Protein is also integral to the structure of our bones, muscles, cartilage, skin and blood.
Amino acids are the building blocks of protein. They are vital to life, and while most can be synthesised in our bodies, there are nine essential
amino acids which must be absorbed in our diets. Chia contains all nine essential amino acids, making it a ‘complete’ protein. This is incredibly rare for a plant based source of protein, and makes chia particularly beneficial for vegetarians and vegans.
What exactly are antioxidants?
The antioxidants found in chia seeds essentially combat oxidization, which is a naturally occurring process in our bodies caused by sun exposure or pollution. It’s widely accepted that antioxidants are vital in the maintenance of healthy cells. Studies show that a diet rich in antioxidants can slow the aging process in the body as well as the
brain, while also reducing the effects of chronic diseases such as Alzheimer’s and muscle degeneration. Antioxidant levels are measured by their Oxygen Radical Absorbance Capacity, or ORAC score. Chia seeds have an ORAC value of 10,000 vitamin E equivalents.
Vitamins, minerals & trace elements
Chia seeds contain a whole lot of other goodness that’s essential for your health and wellbeing:
Calcium
We all know how good calcium is for bones and teeth. But did you know it’s also essential for neuromuscular and cardiac function?
Iron
Iron is a component of several proteins, the most important of which is hemoglobin, which transports oxygen to tissues and organs like the heart and muscles.
Potassium
Blood pressure regulation, maintaining the right level of water in your fat cells and muscle tissues and the proper functioning of cells are just some of the roles of this important mineral.
Magnesium
The strength and formation of our teeth don’t just have calcium to thank. Magnesium is the vehicle that aids in our body’s absorption of calcium. It also plays a vital role in maintaining a healthy heart by stabilizing its rhythm and helping prevent abnormal blood clotting.
Phosphorus
One of the main components of bone structure is phosphate, which is supplied to the body by phosphorus. Phosphorus helps your body’s calcium be as effective as possible while also maintaining the health of the kidneys and regulating your fluid level.