Chia Seeds-Benefits And Nutritional Facts
April 4, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family native to Central America, or of the related Salvia columbariae of the southwestern United States and Mexico. Chia seeds are oval and gray with black and white spots, having a diameter around 1 millimeter. Chia seeds are among the healthiest foods on the planet. Chia seeds are known as a dietary staple of ancient history, chia seeds became recognized as a modern-day super food only recently.
Benefits
Apart from their small size, chia seeds are full of important nutrients. They’re loaded with nutrients that can have important benefits for your body and brain. Omega-3 fatty acids help raise HDL cholesterol, the good cholesterol that protects against heart attack and stroke.
- Loaded with antioxidants.
- Improves digestion.
- Manages weight loss.
- Maintains heart health.
- Bone health.
- Treats diverticulosis.
- Controls cholesterol levels.
- Cures diabetes.
According to dietary guidelines of The United States (U.S.) 2015 to 2020 suggest that men under the age of 50 years should consume 30.8 grams (g) of fiber per day and women under the age of 50 years should consume 25.2 g per day. For adults over 50 years of age, the recommendation for men is 28 g per day, and for women, it is 22.4 g per day. Most people consume less than half of that recommendation. Chia seeds contain nearly 5 grams of fiber per tablespoon, and their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss. The seed can also be consumed as a gel when mixed with water. This causes it to digest more slowly in the body, potentially preventing hunger for a longer period.
Nutritional Facts
They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating. Here we are taking the nutrient values of 28 g of chia seeds which means one ounce:
| Nutrients | Amount Per 28 g |
| Energy | 136.08 kcal |
| Carbohydrates | 11.79 g |
| Protein | 4.63 g |
| Fiber | 9.63 g |
| Fat | 8.61 g |
| Calcium | 176.68 mg |
| Phosphorus | 240.8 mg |
| Iron | 2.16 mg |
| Sodium | 4.48 mg |
| Potassium | 113.96 mg |
| Folate (vitamin B9) | 13.72 mcg |
| Magnesium | 93.8 mg |
| Selenium | 15.46 mcg |
Eating once ounce (28 g) of chia seeds each day would provide 18% of daily calcium needs, 27% of phosphorus, 30% of manganese, and smaller amounts of potassium and copper. Chia seeds provide more omega-3s, calcium, phosphorus, and fiber than flaxseeds. Most people do not consume enough of these essential nutrients. Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.