Chia seeds are nutritious and full of protein, fibre, antioxidants and Omega 3s. They’re also easy to use in your everyday diet because you can add them to almost anything—from yoghurt and smoothies to baked goods and even puddings!
What is a Chia Seed
“Chia seed (Salvia hispanica) is an ancient oilseed used by Mayas and Aztecs as foodstuff.”
Chia seeds have been a staple of the Aztec diet for hundreds of years, but recent discoveries about their impressive nutritional profile have also made them a hot topic in Western society.
With a handful of seeds providing fibre and containing an impressive roster of vitamins, minerals and antioxidants, these little seeds are positively brimming with potential health benefits.
Nutritional Value of Chia Seeds 
Per 100 g of Chia Seeds
Water 5.8 g
Energy 486 kcal
Energy 2030 kJ
Protein 16.5 g
Total lipid (fat) 30.7 g
Ash 4.8 g
Carbohydrate, by difference 42.1 g
Fibre, total dietary 34.4 g
Calcium, Ca 631 mg
Iron, Fe 7.72 mg
Magnesium, Mg 335 mg
Phosphorus, P 860 mg
Potassium, K 407 mg
Sodium, Na 16 mg
Zinc, Zn 4.58 mg
Copper, Cu 0.924 mg
Manganese, Mn 2.72 mg
Selenium, Se 55.2 µg
Vitamin C, total ascorbic acid 1.6 mg
Thiamin 0.62 mg
Riboflavin 0.17 mg
Niacin 8.83 mg
Folate, total 49 µg
Folate, food 49 µg
Vitamin B-12 0 µg
Vitamin A, IU 54 IU
Vitamin E (alpha-tocopherol) 0.5 mg
Fatty acids, total saturated 3.33 g
SFA 14:0 0.03 g
SFA 15:0 0.03 g
SFA 16:0 2.17 g
SFA 17:0 0.063 g
SFA 18:0 0.912 g
SFA 20:0 0.093 g
SFA 22:0 0.032 g
Fatty acids, total monounsaturated 2.31 g
MUFA 14:1 0.03 g
MUFA 16:1 0.029 g
MUFA 17:1 0 g
MUFA 18:1 2.2 g
MUFA 20:1 0.046 g
Fatty acids, total polyunsaturated 23.7 g
PUFA 18:2 5.84 g
PUFA 18:2 n-6 c,c 5.84 g
PUFA 18:3 17.8 g
PUFA 18:3 n-3 c,c,c (ALA) 17.8 g
Fatty acids, total trans 0.14 g
Cholesterol 0 mg
Tryptophan 0.436 g
Threonine 0.709 g
Isoleucine 0.801 g
Leucine 1.37 g
Lysine 0.97 g
Methionine 0.588 g
Cystine 0.407 g
Phenylalanine 1.02 g
Tyrosine 0.563 g
Valine 0.95 g
Arginine 2.14 g
Histidine 0.531 g
Alanine 1.04 g
Aspartic acid 1.69 g
Glutamic acid 3.5 g
Glycine 0.943 g
Proline 0.776 g
Serine 1.05 g
Here’s why we love chia seeds:
1) High In Important Minerals
Chia seeds contain calcium, magnesium, iron and zinc. All of these minerals are important for your body to function correctly.
They’re also a good source of copper, phosphorus and potassium—all three play an important role in energy production.
Copper helps with blood vessel function and energy production.
Phosphorus keeps your body strong by building bones.
Potassium helps muscles move more efficiently so you can exercise harder.
2) They’re low in calories.
Chia seeds are low in calories and high in nutrients. These little seeds contain no fat or cholesterol.
3) A Great Weight Loss Aid
Chia seeds have a high fibre content, which can help you feel full and keep you from overeating.
Fibre also helps with digestion and is a good energy source, lowering cholesterol levels and preventing heart disease.
4) High In Omega-3 Fats
Chia seeds are known for their high omega-3 content.
It is an excellent energy booster. Omega-3 fatty acids help to reduce inflammation and pain in the body, which helps to increase your energy levels.
Also, Omega-3 fatty acids have been linked to a lower risk of heart disease and stroke and better brain function. They’re also said to help prevent obesity and diabetes, improve skin health and boost mood.
5) Boosting Bone Health
Getting enough calcium is one of the best ways to boost bone health. Chia seeds are rich in this vital mineral and can help you get more calcium into your diet. Calcium is necessary for building strong bones and keeping them strong throughout life.
6) They Aren’t Just For Puddings!
While they are a great ingredient in your morning breakfast, you can also use them in other recipes.
Baked goods: They are great for binding gluten-free flour together.
Smoothies: Chia seeds add fibre, protein and omega-3 acids to any smoothie recipe and keep the drink from getting too thick by absorbing extra liquid.
Yoghurt: If you want to make yoghurt with your homemade milk instead of buying store-bought stuff, then adding some chia seeds will help thicken that yoghurt without having to strain it like you would when making nut milk yoghurts like almond or cashew milk yoghurts.
7) They’re easy to hide in food.
Chia seeds are tiny and can be added to food without being noticed. They have a neutral flavour, so they won’t alter the taste of your food.
This is good news for those who aren’t super into the taste or texture of some superfoods but still want their nutritional benefits!
8) For more texture and crunch to food
Sprinkling a tablespoon of chia seeds into your morning oatmeal can provide a nice crunch.
Add them to baked goods like muffins and cakes. Because they absorb water, they can help make baked goods fluffier and keep them moist longer than eggs.
9) You can use them as a vegan replacement for eggs in baked goods or snacks.
Chia seeds are also an excellent substitute for eggs in baked goods and snacks because they absorb moisture like crazy—mix them with water or milk first!
You can buy chia seeds at your grocery store and eat them every day, either raw or cooked into your other foods.
They’re also easy to store since they don’t need refrigerated once they’ve been opened.
They’re versatile in terms of how you can use them.
 Loreto A. Muñoz, Angel Cobos, Olga Diaz & José Miguel Aguilera (2013) Chia Seed (Salvia hispanica): An Ancient Grain and a New Functional Food, Food Reviews International, 29:4, 394-408, DOI: 10.1080/87559129.2013.818014
 fdc.nal.usda.gov. (n.d.). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients.
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