Chia Seeds Nutrition: Because of their high nutritional content, chia seeds are good for your health. This article will cover the nutritional value and health advantages of chia seeds.
The plant Salvia hispanica L. produces tiny black or white seeds called chia seeds. They are thought to have originated in Central America.
In the past, the Aztec and Mayan civilizations used seeds for food, medicine, religious ceremonies, and cosmetics. People all over the world now enjoy eating chia seeds.
Ancient cultures thought that chia seeds were full of nutrients, and modern science backs up this idea. In actuality, just one ounce’s worth of chia seeds—28 grams or two tablespoons—contains
The chia seed is an extremely healthy and nutrient-dense dietary option. Fibre, protein, and omega-3 fatty acids may all be found in this food. The chia seed may aid with weight reduction, boost energy, and strengthen the immune system, among other things.
They may be used in place of flaxseed due to their mild, nutty taste and versatility. Cholesterol and blood pressure may both be lowered by eating chia seeds. Chia seeds are versatile enough to be used as a meal replacement or an additive to a wide variety of dishes. You may feel good about including them in your diet.
alpha-linolenic acid (ALA): 5 grams
calcium: 14% of the Daily Value (DV)
iron: 12% of the DV
magnesium: 23% of the DV
phosphorus: 20% of the DV
zinc: 12% of the DV
vitamin B1 (thiamine): 15% of the DV
vitamin B3 (niacin): 16% of the DV
When you realize that this is the nutritional breakdown for just one serving, which is around two teaspoons, it’s rather astounding.
Chia Seeds Nutrition: SUMMARY
Chia seeds, despite their small size, pack a powerful nutritional punch. Fibre, protein, omega-3 fatty acids, and other micronutrients abound in abundance.
Chia Seeds Nutrition facts
In one ounce, chia seeds provide 138 calories (28 grams).
There are 6% water, 46% carbs (of which 83% are fiber), 34% fat, and 19% protein in their total mass.
100 grams (3.5 ounces) of chia seeds contain the following nutrients (from 5 different reliable sources):
Calories: 486
Water: 6%
Protein: 16.5 grams
Carbs: 42.1 grams
Sugar: 0 grams
Fiber: 34.4 grams
Fat: 30.7 grams
Saturated: 3.33 grams
Monounsaturated: 2.31 grams
Polyunsaturated: 23.67 grams
Omega-3: 17.83 grams
Omega-6: 5.84 grams
Trans: 0.14 grams
Interestingly, chia seeds don’t have any gluten in them.
Chia Seeds Nutrition: Carbs and fiber
The majority of the carbohydrates in chia seeds (almost 80%) are present as fiber.
The Recommended Daily Intake (RDI) for fiber is 25 and 38 grams for women and men, respectively; one ounce (28 grams) of chia seeds provides 11 grams of fiber, a considerable amount of both.
Both insoluble and soluble fiber may be found in chia seeds.
Short-chain fatty acids (SCFAs) are produced during the fermentation of chia fiber, which is thought to be beneficial to colon health.
Chia Seeds Nutrition: Fat
Chia seeds stand out from the crowd due to their very high concentration of omega-3 fatty acids.
Omega-3 ALA makes up around 75% of the lipids in chia seeds, whereas omega-6 fatty acids make up about 20%.
Even more so than flaxseed, chia seeds are a fantastic plant-based source of omega-3 fatty acids.
Some researchers have found that taking in more omega-3s than omega-6s is linked to less inflammation.
Chia seeds encourage a reduced omega-6 to omega-3 ratio since they are a rich source of omega-3 fatty acids.
When the ratio is low, the chances of getting heart disease, cancer, inflammatory diseases, and dying too soon are all lower.
Unfortunately, the omega-3 fatty acids in chia seeds are not as effective as those in fish or fish oil, gramme for gramme (EPA and DHA).
Chia contains ALA, but the conversion pathway from ALA to the active forms (EPA and DHA) is inefficient, making the ALA useless.
Chia Seeds Nutrition : Protein
The protein content of chia seeds is 19%, which is on par with the protein content of other seeds but higher than that of most cereals and grains.
Consuming more protein causes you to feel fuller after eating less.
Since they have all nine essential amino acids, these seeds are thought to be the best plant-based source of protein. Yet, they shouldn’t be a kid’s only source of protein.
Chia Seeds Nutrition: Vitamins and minerals
Chia seeds have a lot of important minerals, but they don’t have enough of some important vitamins.
Some of the most common minerals are:
- Manganese:- Manganese is a necessary mineral for proper metabolism, growth, and development, and it may be found in abundance in whole grains and seeds.
- Phosphorus:- Phosphorus, which is often present in protein-rich diets, aids in bone health and tissue upkeep.Copper. Copper is essential for heart health, yet it is typically deficient in contemporary diets.
- Selenium:- Selenium, an essential antioxidant, plays a role in a wide variety of physiological processes.
- Iron:- Iron plays a role in carrying oxygen throughout your body since it is a part of the hemoglobin in your red blood cells. Because of the phytic acid in chia seeds, it may not be well absorbed by the body.
- Magnesium:- Magnesium, a mineral that is often deficient in the Western diet, is essential for a wide variety of biological functions.
- Calcium:- Calcium, the body’s most common mineral, plays a crucial role in the proper functioning of bones, muscles, and neurons. Because of their high phytic acid content, chia seeds may inhibit the body’s ability to absorb certain minerals.
Chia Seeds Nutrition: Other plant compounds
Chia Seeds Nutrition contains a number of beneficial plant compounds, including :
- Acid chlorogenic: Blood pressure may be lowered by taking this antioxidant.
- Acid caffeine: This compound, found in high concentrations in many plant foods, has anti-inflammatory properties.
- Quercetin: This potent antioxidant may lower the danger of developing cardiovascular disease, bone loss, and several cancers.
- Kaempferol: The risk of cancer and other chronic illnesses may go down if you consume this antioxidant.
Chia seeds’ antioxidants keep the lipids from oxidizing, extending their shelf life when kept in a cold, dry environment.
Chia Seeds Nutrition: Conclusion
In conclusion, chia seeds are a great addition to your daily diet because they are good for your health in many ways. They include a wealth of vital nutrients that promote and sustain excellent health.