Chia seeds have been scattered over smoothie bowls and salads for years. Some of us have even taken to making chia puddings every morning, while vegan bakers are used to throwing them into home bakes to act as an egg substitute. And the main reason is that they’re gloriously nutritious.

They’re tiny seeds that come from a plant linked to the mint family. Originally hailing from Central America, it’s thought they were a staple of the ancient Aztec diet – and they’re still a key element of Central and South American diets today.

Today, they’re a pretty common sight in the UK. You can buy bags everywhere from Tesco to Whole Foods, with quite a few chains offering chia puddings as a plant-based breakfast item.

But what makes chia seeds so damn good for us, and can adding them to our diets make us fitter and stronger?

Chia seeds aid muscle recovery

“’Chia’ is the ancient Mayan word for strength”, explains holistic nutritionist and health coach Cheryl Telfer. That’s fitting, she says, because these little seeds are brimming with protein, a macro nutrient which is essential for helping to repair and rebuild muscles. 

With each seed containing about 14% protein, they’re great for encouraging healthy muscle function during your workout, as well aiding successful recovery afterwards. 

They’re also rich in magnesium and phosphorus which are both crucial for muscle development and recovery. Make a pot of chia pud ahead of a busy, active day or have a pot as a post-workout breakfast or pudding. You’ll get the energy from the protein and muscle repair from the magnesium.

They’re packed with fibre and gut healthy nutrients

One of the biggest benefits of eating chia seeds is the fact they’re absolutely packed with soluble and insoluble fibre. Fibrous foods keep you full for hours, so having a chia pudding for breakfast is going to help you avoid those mid-morning pangs. In fact, more than 80% of chia seeds’ carb content is in the form of fibre.

The fact that they contain both forms of fibre makes it something of a gut superfood. Our good gut bacteria feasts off the insoluble fibre, while the soluble fibre improves colon health by helping to push things through the digestive system faster.

Chia seeds are great sources of healthy fat

One of the unique things about chia is the high content of omega-3 fatty acids, which are crucial for heart health. 

In fact, they’re one of the best plant-based sources of omega-3 out there. It’s a nutrient that’s normally associated with oily fish, and is known to help reduce the risk of heart disease, certain cancers and inflammation. 

Chia seeds are particularly high in the omega-3 ALA. In order for our bodies to benefit from ALA, however, it has to be converted EPA (an active form of omega-3). Eating chia seeds has been found to raise our levels of ALA by 138% and EPA by nearly 40% – so while we can’t absorb all the fatty acids, we can still get a decent amount.

They’re efficient at lowering blood pressure

Chia (whole or milled) has been found to lower blood pressure in people with elevated levels. And according to the Harvard School of Public Health, having a high intake of omega-3 fatty acids has the potential to decrease a person’s cardiovascular mortality risk by up to 40%. 

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