They say good things come in small packages; and when it comes to chia seeds, we’d have to say we agree.
With more iron than spinach, more omega-3 than salmon and more antioxidants than blueberries, we knew from the start that chia seeds would be a star ingredient.
That’s why we use it in every single one of Purition’s 14 flavours and Limited Editions.
Our chia story
Back in September 2018, Purition co-founder Edward saw that chia seeds were being grown in the UK for the first time whilst watching Countryfile.
Purition quickly became the first UK nutrition company to use chia seeds grown in the UK within our products.
For you, that means fresh-as-can-be seeds. You can be certain that the chia seeds in your shake are from this year’s harvest!
For us, it means fewer food miles and a great opportunity to support local food producers.
What are chia seeds?
Chia seeds are tiny, smooth and shiny grey-black seeds. Native to Central and Southern America, they go by the botanical name of Salvia hispanica and come from the Lamiaceae (mint) family.
Chia seeds were used long before they gained modern-day superfood status. It’s believed that they were one of the four basic foods of Central American civilizations, who often used them for medicinal purposes, too.
The word ‘chia’ actually means ‘strength’ in Mayan (the language family of Central America and Mexico). This owes to the fact that Mayan and Aztec cultures prized chia seeds for their ability to provide strength and stamina.
Two heaped tablespoons (around 28g) of chia seeds contains approximately 137 calories, 8.6g fat (of which only 0.9g is saturated), 10g dietary fibre, 4.6g protein and only 2.2g net carbs.
But what really makes chia seeds shine is the micronutrient profile. Just two tablespoons provide 48% of the reference daily intake (RDI) of phosphorus, over 30% of magnesium and copper, over 20% of thiamine and selenium and over 10% of zinc and iron.
That’s a lot of goodness in such a tiny seed!
What are the health benefits?
4 reasons to be chia-ful…
1. High in essential fatty acids
Chia seeds are one of the best-known plant sources of omega-3 fatty acids.
They’re particularly high in alpha-linolenic acid, which studies show can reduce inflammation, reduce the risk of heart disease and help to keep blood sugar levels steady.
If you don’t eat oily fish, the European Food Standards Agency claims that 2g of plant omega-3 ALA daily is required to contribute to the maintenance of normal blood cholesterol levels.
Thanks to these super seeds, Purition contains an average of 1.85g of alpha-linolenic acid per serving. That means one serving of Purition per day provides over 90% of your daily ALA requirement according to the EFSA.
2. Packed with plant-based protein
Chia seeds are around 18–24% protein by weight, which is much higher than the majority of plants.
And unlike many other plant-based proteins, chia seeds contain all nine of the essential amino acids.
This makes chia seeds a great way to add more protein to your diet, whether you’re vegan or not. A high-protein intake reduces the level of the hunger hormone (ghrelin) and is the most filling macronutrient, making it a great tool for sustainable weight loss.
3. Rich in insoluble fibre
Chia seeds are 40% fibre by weight, which makes them one of the best sources of fibre in the world.
Fibre can help to keep your digestive system running smoothly, stabilize your blood sugar levels and keep you feeling fuller for longer. It also helps to keep your gut health in check by feeding the friendly bacteria in your gut microbiome.
And if that’s not enough, a high-fibre diet has been linked to a lower risk of stroke, heart disease, diabetes and some types of cancer, particularly bowel and colon.
The RDA of fibre in the UK is 30g, but the average intake falls at a mere 18g. Purition makes for a convenient way to get more of the good stuff, with around 7g fibre per serving.
4. Full of antioxidants
Dry chia seeds contain 8.8% antioxidants by weight, including chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol.
Antioxidants protect the body from unstable molecules called free radicals. Free radicals are unstable atoms that can damage cells and cause oxidative stress.
But antioxidants, which are in abundance in chia seeds, are known as free radical scavengers. They can help to slow and prevent damage to your cells from free radicals and, in turn, help to reduce the risk of illness and chronic disease.
And that’s not all…
In studies, chia seeds have also been shown to:
- Aid healthy weight loss
- Support bone health
- Lower blood pressure
- Improve blood sugar control
- Lower cholesterol
How to use chia seeds
Chia seeds pack a lot of nutrition into a small package, so it’s time to get cooking, baking or sprinkling. Here are a few of our favourites ways to eat chia seeds.
- Sprinkle on salads
- Add to smoothies
- Use to thicken up sauces and stews
- Mix into cooked porridge
- Use as an egg alternative
- Stir into yoghurt
- Use as a crumb for meat or fish
- Add to cakes and bakes
Chia seed pudding recipe
Simply whisk together 150ml milk, 30g chia seeds, half a teaspoon vanilla extract and a dash of maple syrup. Add to a bowl or jar, cover and pop in the fridge for a few hours.
Optional: When you’re ready to dig in, add a tablespoon of your favourite Purition flavour for some extra crunch and added nutrients.
Enjoy chia seeds in Purition
One of the easiest ways to get more chia seeds into your routine? Just enjoy a daily glass (or bowl) of Purition.
Nothing beats real food and the natural nutrition it contains when it comes to reaching your healthy eating goals. We receive a delivery of fresh seeds and nuts (including chia seeds) daily, which we grind, chop, mix and pack ourselves here at Purition HQ.
The result? A real food meal, ready in an instant. It’s packed with nutritious ingredients like chia seeds to nourish your body, support a healthy gut and help you to feel fuller for longer. Our natural blend is also slow-digesting to provide a steady release of energy, which means you can wave goodbye to those irritating mid-morning and afternoon energy crashes.
Purition makes healthy eating easy, so that you can reach your health and fitness goals and feel like your very best self, every day!
New to Purition? Find your flavour with a Discovery Box.
We created Purition to help us make life that little bit easier… and healthier! It helps to take the stress out of healthy eating, making it easier to reach your weight-loss, fitness or lifestyle goals. Try it as a high-protein breakfast, a healthy lunch on busy days or to replenish lost nutrients after exercise.
Vegetarian: 70% seeds and nuts, plus whey
Vegan: 70% seeds and nuts, plus plant protein
£13.50 for any 6 flavours, with free and fast UK delivery.