Chia seeds

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Meet the latest superfood: chia (pronounced “chee-a”) seeds are the richest combined source of omega-3s, fibre and protein, according to dietitian Emma Morris from Victoria’s Stay Tuned Sports Medicine.

This über seed isn’t new – it dates back to pre-1000 BC, when the Aztecs branded it their “running food” thanks to its energising properties. They even traded it as currency and used it as an offering to their gods.

So if there are no available deities to be placated, how else can it be used? Chia’s mild nutty flavour makes it perfect for sprinkling on salads, stir-fries or cereal. You can also use it in baking or even mix with water to make a gel to spread on toast.

Another option is a chia sandwhich, made with the new Bakers Delight Chia Bread. “Two slices alone contains 100 per cent of the adequate daily intake of omega-3 ALA for all age groups,” says nutrition expert Sharon Natoli].

Chia seeds come in both black and white forms, but there’s no nutritional difference or racial disharmony between the two. “Both occur naturally in the chia plant,” says Kay Foss from The Chia Co, the world’s largest producer of chia.

The recommended daily dose of chia seeds is 15g, or one level tablespoon. But what exactly will a spoonful of the good stuff do for you? Let’s break it down:

PROTEIN Up your protein intake sans meat: a study from the University of Arizona, US, compared crops and found chia contains 19 to 23 per cent protein, compared to 15.3 per cent for oats, 14 per cent for wheat, 9.2 per cent for barley and 8.5 per cent for rice. “Protein is essential for growth and repair of tissues, as well as being used to make hormones and enzymes for the body,” says Morris.

FIBRE If you’re feeling a little, er, backed up, add a teaspoon of chia to your cereal. Chia contains 36 per cent fibre – 20 per cent soluble, 80 per cent insoluble. “Soluble fibre helps lower cholesterol and stabilise blood glucose, while insoluble fibre helps bowel function,” says Morris.

ANTIOXIDANTS “Chia is very high in antioxidants, with a higher ORAC (oxygen radical absorbance capacity) value than blueberries,” says Morris. Big call, we know. “Antioxidants may help prevent against disease.”

OMEGA-3 Chia is also a rich source of ALA, the plant form of omega-3. ALA is processed in the body to make EPA and DHA, hormone-like substances that are essential for brain function, vision co-ordination and good moods. “Omega-3 ALA can also be beneficial for lowering cholesterol, maintaining artery function and reducing the risk of cardiovascular disease,” says Morris.

40 - the percentage by which adding chia to a diabetic's diet for three months can reduce inflammatory markers

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