Chia seeds – Nutritional information

Chia seeds are used in many recipes for healthy and nutritious dishes – protein bars, smoothies, baked goods, etc. They have amazing flavor and wonderful texture. Chia seeds contain plenty of nutrients and can increase your energy, improve the health of your heart and balance your blood sugars. Research has also shown them to be beneficial for different diseases as hypertension, oxidative stress, inflammation, dyslipidemia, diabetes, blood clothing, etc.
Chia seeds are also good for depression and anxiety, they boost your immunity and you vision.

Their name comes from the Spanish word chian, which means oily – this implies that chia seeds have lots of fats. They are originally from Guatemala and Mexico and even the Mayas and Aztecs people knew about them and their beneficial qualities.

Nutritional value

Per 100g raw chia seeds

Protein 15.6g
Fats 30g (Saturated 3.2g, Monounsaturated 2.1g, Polyunsaturated 23.3g)
Carbohydrates 43.8g
Calories 490 calories
Dietary fiber 37.7g
Calcium 631mg
Phosphorus 948mg
Potassium 160mg
Sodium 19mg
Zinc 3.5mg
Copper 0.2mg
Manganese 2.2mg

General information

Chia seeds contain many antioxidants, which have positive effect to the human health. They fight the free radicals that are harmful chemicals capable of damaging the cells – a process which lies in the root of many different diseases – like cancer, for example.

This food contains also lots of proteins and essential amino acids. The protein is beneficial for the health and can lower the appetite and reduce the obsessive thoughts about food and the desire for snacking during the night.

They support the health of the skin due to their antioxidants content. These antioxidants promote the repairment of the tissue and protect your skin against damage. It has been shown that the antioxidants in the chia seeds can stop as many as 70% of the activity of the free radicals. They help the prevention of premature aging and optimize your skin health.

Chia seeds may improve the health of the heart because they contain, as previously stated, antioxidants, fats (useful, not harmful ones) and fibers. These nutrients can reduce the inflammation and decrease the severity of some risk factors for heart disease.

The chia seeds have high omega-3 fatty acids content and these lower the blood pressure, the levels of cholesterol and the inflammation. At the same time the fibers promote healthy cholesterol levels which helps keeping the arteries clean and, thus, minimize the chance of developing coronary
heart disease.

This food also boosts your energy. Athletes use chia seeds to load up with carbs – this maximizes the glycogen storage in the liver and muscles, which boosts the performance during exercise.

They also contain protein that increases the strength and helps building muscle mass.

Chia seeds also can strengthen the bones and preserve their density, which reduces the risk of developing osteoporosis. That’s due to their manganese and calcium content – those are minerals that are vital for the health of the bones.

These amazing seeds also have phosphorus, zinc and vitamin A, which, along with the calcium, can promote the oral health. Zinc prevents the mineralization of plaque and, thus, prevents tartar.

It also has antibacterial effect.
Chia seeds are beneficial for those who want to lose weight. Their protein content cuts down the intake of calories while curbing the food cravings. It also decreases the appetite and reduce the hormone, which stimulates hunger.

In addition, since they contain fiber and alpha-linoleic acid, chia seeds may help to maintain your blood sugar levels normal. This is particularly beneficial for those with insulin resistance and diabetes. They can also prevent spikes and crashes in the levels of blood sugar if added to the
white bread.

The fiber in the seeds is also important for the health of the digestive system. The fiber promotes regularity and prevents constipation while acting as a prebiotic (this promotes the health of the good bacteria in your gut), thus, helping to prevent different diseases of the digestive tract. The fiber also absorbs water and this makes it expand in your stomach. Due to this it helps you feel full for a longer period of time.

With what foods can we eat chia seeds

Chia seeds are wonderful for nutrition bars, cookies, powders and breads. Alternatively, one can make a chia pudding with them. They can also be mixed with juices and smoothies, oatmeal and yogurt, and even just plain water. You can also sprinkle them over your salad. On the other hand, you can use them as substitute for eggs in different recipes.

They can also be put into pancakes, muffins or waffles. Chia seeds may be used for making bread, too (together with other seeds). You can add them to your vegetables, to your chicken dish or to your fish meal.

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