Ingredient Spotlight: Chia Seeds – Tiny Powerhouse of Omega‑3, Fibre & Minerals

**Just 15 g of chia delivers 5 g fibre and 2.5 g ALA omega‑3—no cooking required.**

- Nutrition bomb: 20 % protein, 30 % fibre, rich in calcium & magnesium - Swells to 10× weight → longer satiety - Daily dose: 1–2 tbsp (15–30 g)

Chia are the edible seeds of **Salvia hispanica L.**, a desert sage native to Mexico & Guatemala. When soaked, their soluble fibre forms a gel prized for puddings and egg‑free baking.

| kcal | Protein | Fibre | ALA Ω‑3 | Calcium | Iron | |------|---------|-------|---------|---------|------| | 138 | 4.7 g | 9.8 g | 5.1 g | 179 mg (18 % DV) | 2.2 mg (12 % DV) |

1. **Heart health** – meta‑analysis shows chia intake lowers LDL by ~7 %. 2. **Glycaemic control** – gel slows carb digestion; ↓ post‑meal glucose 20 %. 3. **Bone minerals** – 100 g provides more Ca than milk (but less bioavailable).

- High fibre → start with 1 Tbsp to avoid bloating. - Swells in throat if eaten dry—always chase with water. - ALA ≠ EPA/DHA: vegans may still need algae oil.

- **Overnight chia pudding** (recipe below) - Sprinkle on yoghurt, salads, oatmeal - Replace eggs: 1 Tbsp chia + 3 Tbsp water = 1 ‘chia egg’

1. Mix 2 Tbsp chia + 120 ml almond milk + ½ tsp vanilla + 1 tsp maple syrup. 2. Chill 4 h (or overnight). 3. Top with 50 g berries.

| Myth | Fact | |------|------| | “Chia must be ground like flax.” | Whole seeds hydrate & digest fine; grinding just speeds nutrient release. | | “All omega‑3 is the same.” | ALA conversion to DHA < 10 %. |

One or two spoonfuls daily boost fibre, omega‑3 and texture—cheap, shelf‑stable and endlessly versatile.

1. Ullah R et al. *J Food Sci* 2022. 2. Chicco A et al. *Nutrition* 2020.