Chia Seeds Nutrition Facts
Chia Seeds Nutrition Facts
Although chia seeds were virtually unknown in the United States 20 years ago, this trendy superfood is now on the shelves of every grocery and health food store across the country. The tiny black or white seeds from the Salvia Hispanic plant add loads of fibre and omega-3 fatty acids whether you eat them dry or soaked into a gel. These tiny seeds also provide a host of beneficial plant compounds that have a lot to offer in the management of diabetes and heart disease. Chia seeds contain vital nutrients, such as protein and fibre but their small serving size is unlikely to satisfy your daily vitamin and mineral needs. That said, it’s recommended to add other foods high in nutrients to reach your daily intake. Despite the hype, are chia seeds really all they're cracked up to be? To find out, check below all the chia seeds nutrition facts.
Chia Seeds Nutrition Facts: What do they Contain?
The following nutrition information is for 1 ounce (28g) of dry chia seeds.
Calories: 138
Fat: 8.7g
Sodium: 5mg
Carbohydrates: 12g
Fibre: 9.8g
Sugars: 0g
Protein: 4.7g
Chia Seeds Nutrition Facts: Carbs
In 1 ounce of dried chia seeds, there are 12 grams of carbohydrates. Of this, nearly 10 grams come from fibre. In addition, there is no sugar in chia seeds.
Chia Seeds Nutrition Facts: Fats
Chia seeds are high in healthy fats with 8.7 grams in a 1-ounce serving. About 60% of the fat in chia seeds comes from the beneficial omega-3 fatty acids also known as linoleic and alpha-linolenic acid. Research has shown that omega 3 fatty acids help with cardiovascular health by lowering cholesterol, regulating heart rhythms and blood pressure, decreasing inflammation, and preventing blood clots.
Chia Seeds Nutrition Facts: Protein
Chia seeds have 4.7 grams of protein per ounce. Unlike most plant foods, chia seeds contain all nine amino acids, making them a good plant-based source of complete protein.
Chia Seeds Nutrition Facts: Vitamins and Minerals
Chia seeds provide vital micronutrients, especially minerals. In a 1-ounce serving, you'll get 179mg of calcium, which is about 13% of the daily value and 2.2g of iron, about 12% of the daily value. Chia seeds are an excellent source of magnesium and a good source of zinc.
Chia Seeds Nutrition Facts: Health Benefits
Chia seeds supply beneficial nutrients that can help fill in the gaps for vegetarians and vegans who avoid seafood and omnivores who want a healthy boost of plant-based omega-3 fatty acids. Here are some of the ways chia seeds may improve your health.
Aids Diabetes Management
The high fibre and omega-3 fatty acid content of chia seeds are a winning combination for long-term diabetes care. In patients with type 2 diabetes, consuming 15 grams per 1000 calories of chia seeds for 12 weeks has shown to reduce C-reactive protein, a marker of inflammation, by 40% and clotting effects by 20%. When 24 grams of chia seeds was added to bread, the sugar levels were managed better than when 7 grams were added.
Promotes Heart Health
Human studies on chia seeds have shown them to effectively lower triglyceride and blood pressure levels in healthy subjects. Although the sample size was small, 12 volunteers were given 50 grams of chia seeds for one month. As a result, diastolic blood pressure went down about 5 points and triglycerides were reduced by 20 points. An independent risk factor for heart disease, visceral fat level, also appears to improve with increased intake of chia seeds.
Supports Immune System Function
Chia seeds are an excellent source of omega-3s, which provide well-established benefits for the immune system, including various types of T-cells and B-cells. Omega-3s support the function of macrophages in innate immunity. By increasing the phagocytic activity of macrophages, omega-3s help the body dispose of damaged cells and pathogens. Omega-3s also become embedded in the cell walls of neutrophils or white blood cells, making them more flexible and faster at migrating to areas where they're needed. If you're not getting enough omega-3s in your diet as most people don't, eating more chia seeds can help strengthen your immune system.
Prevents Constipation
Chia seeds provide 50% of the average dietary fibre requirement in just a 1/4 cup serving. Fibre offers a host of health benefits, especially when it comes to digestive health. Two forms of fibre are found in chia seeds, the type that mixes with water, known as soluble fibre and roughage, or insoluble fibre. This combination means that chia seeds help soften stool and add bulk as well, making it easier and faster to pass. Just be sure to increase your intake of fibre slowly and drink plenty of water as your body adjusts to this positive change.
Reduces Risk of Cancer
Chia seeds contain a beneficial flavanol, kaempferol. Food sources of kaempferol demonstrate anticancer potential through their ability to affect several cellular mechanisms including apoptosis and signalling. For instance, kaempferol blocks the action of bisphenol A (BPA), an endocrine-disrupting chemical found in plastics and processed foods. Kaempferol is proactive against several forms of cancer, including breast cancer, liver cancer, brain cancer, colon cancer, and more. As a whole food, chia seeds offer several additional cancer-fighting compounds, like quercetin and dietary fibre. With few negative side effects and lots of potential benefits, chia seeds help supply your body with free radical protection.
Chia Seeds Nutrition Facts: Adverse Effects
If you have a Chia Pet (novelty terracotta figurines used to sprout chia) laying around your house, don't eat the seeds that came with it. Buy chia seeds that are safe for human consumption from the grocery store. For anyone on high blood pressure medication, keep in mind that chia seeds may also lower blood pressure. These additive effects can cause blood pressure to go too low, especially with a sudden increase in chia seed intake. In one case report, the ingestion of 1 tablespoon of dry chia seeds followed by a glass of water caused an oesophageal block that required emergency services to remove. For safety, it's probably best to pre-soak chia seeds in liquid or eat them already mixed into other dishes.
Chia Seeds Nutrition Facts: How to Prepare it?
Toss dry chia seeds into yogurt or onto salads for added crunch. Chia seeds can also be soaked in liquid to form a gel. Blend chia seeds with water, juice, non-dairy milk, or other liquids, and within 15 minutes, the gel will form. You can also throw chia seeds into a smoothie. Just be aware that it may thicken as the day goes on. Experiment with adding chia seeds to baked recipes as a vegetarian egg replacer, or in oatmeal and other breakfast foods.
