Nut / Seed
Chia Seeds
7/10 Moderate evidence
Tiny seeds with one of the highest ALA omega-3 contents of any plant food and a remarkable soluble fiber content that supports gut health.
Active compounds
-
Alpha-linolenic acid (ALA)
Plant omega-3; supports vascular and neural inflammation resolution
-
Soluble fiber
Forms a gel that slows glucose absorption and feeds gut microbiota
Helps with
Practical tips
- Preparation
- Soak in liquid 10+ minutes to hydrate, or grind for better nutrient absorption
- Recommended amount
- 1-2 tablespoons daily
- Absorption
- Whole seeds pass largely undigested; grinding or thorough soaking improves nutrient release
- Cautions
- Can cause GI obstruction if eaten dry without adequate water