The health benefits of chia seeds, according to experts
We all know that there's no substitute for a balanced diet. While fancy supplements can top up your vital nutrients, certain superfoods have far more power to give you a huge bioavailable boost of what your body needs. Enter chia seeds.
Rich in omega-3 fatty acids and essential minerals like potassium, calcium, magnesium and iron, these small seeds offer huge benefits to the body. They're beloved by nutritionists and health influencers and are often the subject of viral health trends on TikTok – you might have spotted the 'internal shower' trend, which promises to 'flush' the digestive system with the help of chia seeds, water and lemon juice.
Once a staple of ancient civilisations like the Aztecs and Mayans, chia seeds have now earned their place in the store cupboards of homes across the UK. They're the perfect addition to smoothies, puddings and porridge and have the power to supercharge our diets.
'Chia seeds are nutritionally packed,' explains Valentina Cartago, who goes by the moniker The Italian Nutritionist. 'Adding chia to your meals is an easy and quick way to increase their nutritional content.'
What are chia seeds?
Chia seeds come from a herbaceous plant called Salvia Hispanica L., which originates in southern Mexico and northern Guatemala. 'They seem so small, but don't let them fool you – they are packed with fibre,' explains Cartago.
You might have seen them sprinkled on top of breakfast foods, in cakes and bread and chia puddings – they're incredibly versatile. Some people also choose to soak them in water to create a gelatinous frogspawn-like mixture and drink this with no added flavourings or ingredients.
However, it's important to note a few things about chia seeds before you dive in and start adding them to every meal. These seeds are small when dry, but they naturally swell up when they come into contact with water. This means eating them dry can cause them to swell in your stomach and cause bloating. The high fibre content can also affect your gut if you aren't used to eating a lot of fibre.
'Due to their ability to quickly swell after absorbing a liquid, it is advisable to consume chia seeds that have been soaked in a liquid or moist food, such as yoghurt or oatmeal, rather than dry, especially if someone suffers from swallowing problems (dysphagia),' says Cartago.
What are the nutritional benefits of chia seeds?
Chia seeds are a source of fibre, Omega-3 fatty acids, antioxidants, protein, vitamins and minerals, according to Cartago. For something so small, they really are a nutritional powerhouse.
Cartago explains that 100g of chia will provide your body with 17g protein, 34.4g fibre, 63.9 per cent linolenic acid (a polyunsaturated Omega-3 fatty acid), 335mg of magnesium, 631mg of calcium, 8.83mg of Vitamin B3 and 27mcg of caffeic acid (a natural antioxidant).
Research suggests that thanks to their nutrient content, chia seeds can offer health benefits such as reducing the risk of heart disease and diabetes and promoting a healthy digestive tract. Chia is also a great source of bioavailable amino acids, which many modern diets and plant-based diets lack.
Cosmetic dermatology doctor Dr Simon Ourian MD explains that, 'beyond supporting overall wellbeing, certain foods can have a direct and visible impact on the health and appearance of our skin, chia seeds being a great example. These tiny seeds are rich in Omega-3 fatty acids, which help reduce inflammation, calm irritation, and support a smoother, more hydrated complexion. They're also loaded with antioxidants that combat free radical damage, contributing to a brighter, more youthful glow.'
Should you add Chia seeds to your diet?
If you're not that adventurous in the kitchen and don't like the idea of making complicated dishes to meet your nutritional needs, chia seeds can be used as a topping to boost dishes you know and like. They contain very little flavour and attract moisture depending on what kinds of foods you add them to.
Cartago tells us that adding chia to meals is an easy and quick way to increase their nutritional content. A serving of 2 tbsp (28g) offers 4.7g of protein, 8.7g of fat, 11.9g of carbohydrate and 9.8g of fibre.
'These seeds become gelatinous when in a liquid,' she adds. 'Therefore, they could help to bulk stools, promoting regular bowel movements, key for anyone suffering from gastrointestinal issues such as constipation.'
'Chia seeds bring additional benefits as a source of fibre, protein and healthy fats. While some may find the texture of hydrated chia seeds slightly gummy, this can be mitigated by blending them well or soaking them beforehand,' says Dr Ourian.
'I suggest starting with a small amount –1 to 2 teaspoons – and adjusting to your preference. If you're sensitive to texture, soak the chia seeds in a portion of your smoothie liquid, like almond milk or yoghurt, for 10-15 minutes before blending. It's a simple addition that can deliver real results from the inside out,' he adds.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
The Independent
31 minutes ago
- The Independent
‘You have to fight tooth and nail': PIP claimants tell of struggle to get awarded as Labour accused of making it harder
Sarah has just found out that she will likely be able to keep her Personal Independence Payment (PIP) after months of worry. The 40-year-old mother-of-one works from home, which allows her to juggle life with being a new parent and her disabilities. Chronic fatigue syndrome in her joints means she regularly experiences brain fog and exhaustion, and needs help. And it's her PIP that makes this possible, helping her to afford a carer, stay in work and spend time with her baby. Claimed by 3.7 million people, the health-linked benefit at the heart of Labour's proposed welfare reforms is designed to help with extra costs incurred by living with an illness or disability. The government's concessions on plans to cut welfare spending now mean that Sarah won't be subject to stricter eligibility criteria when next assessed for the benefit. Instead, from November 2026, only new claimants look set to be subject to the tighter criteria, under Labour's bill going through Parliament. But Sarah says she is struggling to see this as a victory. 'If there's another Sarah who's born a few years later, and ended up in this situation, it's still just as appalling,' she says. 'It's encouraging some disabled people to throw other disabled people under the bus. And it's vicious, because it relies on some people being scared enough to say 'well, we'll take what we can get'.' And like so many others, Sarah did not find applying for PIP an easy process to begin with. 'It feels really deliberate' 'It feels like you're being tripped up constantly,' Sarah says. 'It feels really deliberate, how difficult it is. It feels extremely deliberate. Because there are so many ways it can be made more accessible to disabled people.' Halfway through her assessment for PIP, Sarah's infant daughter started to cry in the other room. This caused her to panic, and she shouted to her husband that the baby might need changing. Because of this 'the assessor said I was clearly able to respond to my daughter's needs and assess what she needed,' Sarah says. 'But I said to him I can't care for my daughter on my own, I rely on other people doing that for me. I need somebody with me while I'm with her.' None of this was included in his report, she claims. And it's not just Sarah. Ginny's husband Tim was diagnosed with myotonic muscular dystrophy in 2006, a progressive genetic condition that affects muscles and movement. The mother-of-two works part-time while also caring for her husband full-time. His PIP award means means Ginny is entitled to a £200 Carers Allowance, which she says is essential to support her family. 'Tim doesn't like to admit it, but people frequently can't understand what he says. Every day I'm asking him to repeat himself as his wife, and I know him well,' Ginny explains. 'He was asked to repeat himself at least five times during the assessment. But when it came to the report, it said the assessor had no problem understanding him.' Ginny says the assessor also wrote down that Tim was managing to work part-time for 25 hours as a library assistant. He was actually working just 25 hours a month, just over six hours a week, Ginny says. 'Do you have a dog?' At a PIP assessment, the assessor will decide if an applicant has limited ability to carry out daily living activities. They do this by asking applicants to carry out a range of activities, awarding them points based on how limited their ability is. According to one former assessor, opening questions might include: 'How are you doing today? How did you get here? Do you have a dog?' An applicant could be forgiven for thinking these questions are just small talk, their PIP assessor being friendly and trying to ease them into the process. But in most cases, the assessment has already begun, the former worker says. How they answer these questions could be the difference between a lifeline to pay for their health-related costs or nothing. The former assessor, who wished to remain anonymous, said this approach is standard for PIP assessors. It is permitted under the DWP 's PIP assessment guide, which recommends assessors carry out 'informal observations' that may 'show discrepancies'. 'As soon as you say to them, 'I'm here to do the assessment, is that OK?' and they say yes, it's started,' she explains. 'And then you'll comment, you'll look around the room for photographs of them on holiday, of children. You're looking for evidence that they're not telling the truth.' According to polling by disability charity Sense, over half (51 per cent) of disabled people with complex needs report feeling humiliated during benefits assessment. A further 45 per cent said the process made their symptoms worse. The charity's policy adviser, Evan John, said: 'I think sometimes when you hear some of the discussion around PIP, somebody might think that it was an easy benefit to claim, but that experience is really divorced from the experiences of disabled people.' 'We'd like to see a system that treats disabled people with dignity, that assess people fairly, but doesn't make them feel like criminals for trying to access the support they need.' 'You have to fight tooth and nail' Neither Sarah nor Tim were awarded any points at their PIP assessment. Instead, they asked for a mandatory consideration, but were turned down and faced a lengthy wait for an appeal at a tribunal. 'We went to mandatory consideration fully aware that they would just turn that down because that seems to be the standard with them,' Ginny says. 'But that was just a step to go to appeal.' Sarah was only given the lowest rate of PIP after tribunal, while Tim was awarded his in light of more medical evidence. Around 56 per cent of PIP assessments resulted in a reward between 2019 and 2024. But around two-thirds of decisions are overturned at the tribunal stage, independent of the DWP, by a panel of decision-makers including a judge. 'You have to fight tooth and nail,' Ginny says. 'All the government's talk about 'people just are getting this too easily' or 'supporting people who have the most severe conditions'. 'In my book, my husband has a severe condition and it just feels like they're redefining disability to suit themselves.' It remains to be seen whether the government's concessions over its welfare plans will be enough to appease wavering backbenchers with MPs set to vote on the measures on Tuesday. A DWP spokesperson said: 'The fact is that PIP assessment suppliers and healthcare professionals are involved in the process but are only one part of the evidence used – they have no role in the decision-making process, and are clearly instructed not to base their opinions solely on the situation seen at assessment. 'We're creating a sustainable welfare system that genuinely supports sick and disabled people while always protecting those who need it most, and at the heart of this is our review of the PIP assessment to ensure it is fit for the future. 'We will work with disabled people and a range of experts on this as we deliver our Plan for Change.'
Daily Mail
an hour ago
- Daily Mail
Women who 'suffer in silence' over 'allergy to sex' mistaken for STDs
Experts have highlighted the hidden dangers from a little-known condition that makes some women 'allergic to sex.' Seminal plasma hypersensitivity can cause intimate discomfort, swelling or difficulty breathing during or after intimacy. It's triggered by proteins found in semen, and researchers in the UK say the condition may affect more people than previously thought - and it often goes undiagnosed. Writing for The Conversation, Dr Michael Carroll, associate professor in reproductive science at Manchester Metropolitan University, warned it is often mistaken for sexually transmitted infections (STIs), yeast infections, and general sensitivity. But one clue you're in fact 'allergic to sex' is 'symptoms disappearing when condoms are used,' he revealed. The sex allergy is now recognized as a 'type 1 hypersensitivity,' falling into the same category as peanut allergy, cat dander, and hay fever, he said. The professor argues that, while rare, it is underdiagnosed due to embarrassment, stigma and a lack of awareness - meaning 'many women suffer in silence.' In women it typically affects the vulva or vagina, but can also cause full body symptoms like hives, wheezing, dizziness, runny nose and even anaphylaxis, a potentially life-threatening immune response, he warned. Seminal plasma hypersensitivity was first documented in 1967 when a woman was hospitalized after a 'violent allergic reaction' to sex. It was thought to only affect less than 100 women globally, until a study in 1997 found that nearly 12 per cent of those reporting symptoms after sex could have the allergy. While Dr Carroll had similar results in his own unpublished survey in 2013, he thinks the true figure could be higher. The professor said: 'It's time to bring this hidden condition out of the shadows and into the consultation room. 'And it's not just women. It's possible some men may be allergic to their own sperm,' he added. In men it has also been called post-orgasmic illness syndrome - because it causes symptoms that last seconds, minutes or even hours after ejaculation. It can cause headaches, burning eyes, a runny nose, sore throat, fever, muscle weakness and fatigue, claimed French researchers last year. More extreme symptoms include palpitations and incoherent speech, wrote an expert from Hospital Center des Quatre Villes, on the outskirts of Paris, in a French journal. In the hours after climaxing, a 22-year-old man was described as suffering from sneezing, watery eyes, stomach cramps, muscle pain and deep fatigue, in a paper published in the American Journal of Case Reports earlier this year. While only 60 cases of post-orgasmic illness syndrome have been reported since it was first discovered in 2002, it could affect many more as it is likely some don't seek medical attention. 'The problem isn't the sperm', explained Dr Carroll, but rather a prostate-specific antigen, a compound found in semen. And it isn't specific to any one partner - women can develop a reaction to any man's ejaculate. There was also evidence of something called 'cross-reactivity' found - when those with existing allergies can develop another one. So if you're allergic to dogs or other things, you may have developed an allergy to sex, even if you don't realize it. 'In one unusual case, a woman with a Brazil nut allergy broke out in hives after sex, probably due to trace nut proteins in her partner's semen,' he said. The diagnostic process involves a review of your sexual and medical history often followed by a skin prick test with your partner's semen or blood tests. Treatments include prophylactic antihistamines to prevent allergic reactions before exposure and anti-inflammatories. There is also desensitization, which involves a doctor placing a diluted semen solution in the vagina or onto the penis, at 20 minutes intervals. While the allergy doesn't directly affect fertility - and many women with SHP successfully conceive - it can complicate things. 'Avoiding the allergen - usually the most effective treatment for allergies - isn't feasible for couples trying to conceive,' he explained. So, if your allergic to sex and you're trying for a baby, you may wish to choose IVF with washed sperm - to avoid the allergen PSA altogether.
BBC News
an hour ago
- BBC News
Diseased ash trees in Redditch to be felled to protect residents
Trees infected with a deadly disease will be felled in order to protect public Borough Council plan to cut down a number of ash trees along Birchfield Road, from the top of Bromsgrove Road to the slip road for Bromsgrove Highway, in Webhealth, that are infected with ash dieback. The disease leads to leaf loss, branch die and ultimately tree death, however it also poses risk to humans and animals as weakened branches can suddenly fall. Jen Snape from the local authority said it was "imperative" to look after the environment and remove any trees that could become "a safety risk to residents". Orange marks had been placed on infected trees, with work expected to get underway in the coming months, a spokesperson for the borough council said. They added that the removed trees would not be replanted, as the surrounding trees and vegetation were "sufficient to allow natural regeneration". Follow BBC Hereford & Worcester on BBC Sounds, Facebook, X and Instagram.
