Chia Seeds : Health Benefits & Nutrition Facts

Chia seeds are among the healthiest foods on the planet. It is true that chia seeds do provide omega- 3 fatty acids and contain fiber, antioxidants, protein, and minerals. While claims of weight loss and decreases in daily cravings may be a bit far fetched, increases in satiety due to the fiber and protein content may be valid.

Chia seeds smoothie.

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A one-ounce (28 grams) serving of chia seeds contains :

• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are omega-3s).
• Calcium: 18% of the RDI.
• Manganese: 30% of the RDI.
• Magnesium: 30% of the RDI.
• Phosphorus: 27% of the RDI.
• They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

This is particularly impressive considering that this is just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories (approx) and one gram of digestible carbohydrate.

• Chia seeds are high in antioxidants that help protect the delicate fats in the seeds. They also have various benefits for health.
• Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10–12 times their weight in water. Fiber also has various beneficial effects on health.
• Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings.
• Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, studies on chia seeds have provided mixed results.
• Chia seeds are very high in the omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important omega-3 fatty acid.
• Studies on the effects of chia seeds on heart disease risk factors are inconclusive. Some studies suggest benefits, others do not.
• Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
• Studies show that chia seeds may lower the rise in blood sugar after a high-carb meal, possibly benefiting people with type 2 diabetes.
• Limited evidence suggests that eating chia seeds may reduce an inflammatory marker known as hs-CRP. However, the health benefits are uncertain and more studies are needed.

HOW TO ADD CHIA SEEDS IN YOUR DIET?

Chia seeds bear a distinct texture after getting soaked. They expand, become softer and carry a silky, velvety texture. Chia seeds can render a fresh dimension to your cooking. They are enjoyed best when added to smoothies, shakes or cold coffees. You can also sprinkle them atop salads, add them in dips and accompaniments, use them in making breads, muffins, granola bars; add them in cereals, trail mixes or simply eat them raw.