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Nutritional Value of Chia Seeds

Leena Palande
Chia seeds are exceptionally rich in protein, dietary fiber, antioxidants and many other essential nutrients. Here is an information on chia seeds nutritional value. Read on, to know the calories in chia seeds and how the nutrients in the seeds are helpful for weight loss.
Chia seeds are obtained from the plant Salvia hispanica belonging to the mint family Lamiaceae. The native people of central and southern Mexico and Guatemala were the first to use them in their regular diet. Native Americans knew about its health benefits. They had cultivated and consumed these seeds for centuries before the arrival of the Europeans.
You might be surprised to know that a tribe of super runners in Mexico eats a lot of chia seeds regularly. The calories obtained from the seeds are considered as healthy calories as they come from healthy nutrients. These seeds are now included in the list of superfoods taking into consideration the exclusive health benefits that they offer.
They are used as a food source (can be eaten raw) or they are added to nutritious drinks. You may add sprouted chia seeds to salads and sandwiches to make the dish healthier. You can add soaked seeds or ground seeds to porridge, cakes, breads, biscuits and puddings.

Chia Seeds Nutritional Information

There are many reasons as to why chia seeds are said to be healthy and nutritious. The seeds are very low in cholesterol and sodium. So they are considered good for health. They are easy to digest (as compared to flax seeds which require grinding) and they contain more nutrients than flax seeds or salmon.
These seeds are a good source of calcium and phosphorus, and a very good source of dietary fiber and manganese. The seeds are packed with protein, complex carbohydrates (good carbs), essential fats, various vitamins like B vitamins and minerals like calcium, copper, zinc, etc.
They are high in antioxidants which strengthen the immune system and keep you disease-free. The seeds provide energy to both mind and body. Mentioned next are details regarding nutrients found in one ounce (approximately 28 g) of chia seeds.
  • Total calories - 137 kcal
  • Calories from carbohydrate - 50 kcal
  • Calories from fat - 72.1 kcal
  • Calories from protein - 15.2 kcal
  • Total carbohydrates - 12.3 g
  • Protein - 4.4 g
  • Dietary fiber - 10.6 g
  • Total fat - 8.6 g
  • Saturated fat - 0.9 g
  • Monounsaturated fat - 0.6 g
  • Polyunsaturated fat - 6.5 g
  • Total Omega 3 fatty acids - 4915 mg
  • Total Omega 6 fatty acids - 1620 mg
  • Calcium - 177 mg
  • Phosphorus - 265 mg
  • Potassium - 44.8 mg
  • Sodium - 5.3 mg
  • Zinc - 1.0 mg
  • Copper - 0.1 mg
  • Manganese -10.6 g
  • Cholesterol - 0.0 mg
  • Water - 1.4 g
  • Ash - 1.4 g

Health Benefits

  • Chia seeds are a very good source of energy. They help improve your concentration and mood.
  • These seeds are gluten-free, cholesterol-free and sugar-free.
  • Omega-3 fatty acids help lower inflammation due to arthritis or heart disease.
  • The seeds help relieve joint pain and skin conditions.
  • The seeds help control blood sugar levels and maintain normal blood pressure levels too.
  • Being rich in dietary fiber, they help improve the digestive health of an individual. They play an important role when it comes to natural detoxification.
  • They keep you well hydrated and help maintain electrolyte balance. They are especially good for runners and athletes who need greater energy.
  • These seeds exhibit a favorable omega-3 to omega-6 ratio of 3:1, which is considered healthy. Being rich in omega 3 essential fatty acids, they significantly enhance the power of human brain.
  • The seeds contain extremely high levels of heart-healthy essential fatty acids (EFAs). The oil obtained from these seeds contains the highest known percentage of omega-3 alpha-linolenic acid, an unbelievable 62 - 64%. The seeds help improve the cardiovascular health of a person.
  • The soluble fiber in these seeds helps slow down the process of conversion of carbohydrates into sugar and thus they promote stable blood sugar levels. They keep you satiated for a longer period and help reduce food cravings. Thus, the seeds promote weight loss. These seeds help develop lean muscle mass as they contain high quality proteins.
All these qualities clearly make chia seeds a magical and sacred food. As explained before, the seeds provide sustained energy and super nutrition. You can store the seeds in a cool, dry place for months, they don't turn rancid.
Although they offer several health benefits, you need to consult your physician before opting for chia seeds, because an overdose can result in certain side effects. Though chia seeds nutritional value is unbeatable, you should consume the seeds cautiously.
Let your physician determine the correct dose. You should strictly follow the instructions of your physician regarding how to consume the seeds. Then only, you will be able to enjoy the health benefits of the seeds!