Chia Seed

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family native to central and southern Mexico, or of the related Salvia columbariae of the southwestern United States and Mexico.

Nutritional value of chia seeds

According to the United States Department of Agriculture (USDA)Trusted Source National Nutrient Database, a 28 g (1 ounce) or 2 1/2 tbsp serving of chia seeds contains:

  • 131 calories (kcal)
  • 8.4 g of fat
  • 13.07 g of carbohydrate
  • 11.2 g of fiber
  • 5.6 g of protein
  • 0 g sugar

Chia seeds also contain:

  • calcium
  • zinc
  • iron
  • magnesium
  • phosphorous

They also have smaller amounts of many other nutrients, such as folate, vitamin A, and copper.

7 Enticing Health Benefits of Chia Seeds

  • Highly nutritious. …
  • Loaded with antioxidants. …
  • May support weight loss. …
  • May lower your risk of heart disease. …
  • Contain many important bone nutrients. …
  • May reduce blood sugar levels. …
  • Easy to incorporate into your diet.

HFR has assembled a list of the Top 10 Health Benefits of Chia Seeds:

  • High in fiber: with 11 grams of fiber per 28-ounce serving, chia seeds offer a third of the recommended daily amount of fiber for adults, aiding in digestion and keeping your gut healthy.
  • Increase fullness: chia seeds absorb large amounts of water and expand in your stomach, slowing food absorption and helping you feel full. They also contain tryptophan, an amino acid important in regulating appetite, sleep, and mood.
  • Great source of omega-3’s: gram for gram, chia seeds offer up even more omega-3’s than salmon! These are important to brain health and reducing inflammation.
  • Loaded with antioxidants: consuming chia fights against free radicals, which damage molecules in cells and contribute to aging, disease, and many types of cancer.
  • Beneficial to bones and teeth: a serving of chia seeds offers up 18% of recommended daily calcium, 30% RDA for manganese, and 27% RDA for phosphorus, minerals that are essential to bone and teeth strength and preventing osteoporosis.
  • Blood-sugar regulation: adding a serving of chia seeds to your meal slows down digestion and has been shown to help prevent blood-sugar spikes in diabetics.
  • Fights belly fat: given that chia seeds help fight insulin resistance and increase satiety, consuming them with a meal will likely help you eat fewer calories later on.
  • High in quality protein: with 14% protein by weight, chia seeds are one of the highest protein plant-based foods. They offer also contain a great balance of amino acids.
  • Vegetarian and gluten-free friendly: chia contains no gluten, 11/12 grams of carbs from fiber, and is an excellent source of protein for vegans or vegetarians!
  • Easy to incorporate into your diet: unlike flax seeds, chia doesn’t need to be ground – you can sprinkle the seeds on salads, oatmeal, yogurt, or add to smoothies! They can also be mixed in water or added to baked goods.