Chia Seed Nutrition

Chia Seed Nutrition | 10364576-chia-seeds-mila | General Health Natural Health

Chia seed is a versatile and nutrient-rich food that is gluten-free, subtle in flavour and easily digested. Its rich nutritional profile makes it a valuable addition to any diet, including vegetarians and vegans. People who are already on a healthy diet can still benefit from chia’s high Omega-3  content.

Chia seeds contain oil amounts varying between 32-39%, with the oil offering the highest natural percentage of Omega-3 essential fatty acid known to man (60-64%). In contrast, soybean oil and canola oil contain less than 10% of this essential Omega-3 fatty acid. Chia seeds are a very rich source of Omega-3 EFA.

Chia seeds also are rich in the beneficial long-chain triglycerides that help maintain the proper wall flexibility of cells and restore the proper cholesterol / triglyceride ratio. Your body converts the alpha-linolenic Omega-3 of chia into DHA and EPA fatty acids like those found in fish oil.

Avg qnty per 100 g Australian-grown seeds South American seeds
Energy 1960 kj 1553 kj
Cholesterol <1.0 g <1.0 g
Sodium <1.0 g <1.0 g
Fat, total 31.4 g 31.5 g
Saturated 3.1 g 3.2 g
Trans-Fatty Acid 0.1 g 0 mg
Omega 3 ALA 17.5 g 19.8 g
Omega 6 LA 7.1 g 5.8 g
Omega 9 3.3 g (not tested)
Monounsaturated 1.9 g 2.5 g
Protein 15.6 g 21.1 g
Carbohydrate, total 43.6 g 42.1 g
Sugars <1.0 g <1.0 g
Fibre 36.0 g 41.2 g
Cobalamin (vit. B12) 90 ng (not tested)
Folate 90 ug
Calcium 500 mg 556 mg
Phosphorus 600 mg 750 mg
Magnesium 290 mg 326 mg
Zinc 44.6 mg
Potassium 500 mg 666 mg
Iron 6.5 mg 6.27 mg
Niacin (B3) (not tested) 5.97 mg
Riboflavin (B2) 0.12 mg
Thiamine (B1) 0.21 mg
Vitamin A
Copper 2.44 mg
Manganese 5.84 mg
Molybdenum 0.2 mg
Aluminium 44.4 mg
Boron 0.92 mg

 All figures are samples only, and subject to variation according to season and growing location. Updated November 2011.

Chia seeds are powerful source of the antioxidants chlorogenic acid and caffeic acid as well as myricetin, quercetin and kaempferol flavonols that protect delicate essential fatty acids from oxidation. Unlike other sources of Omega-3 oils (e.g., flax, hemp, or fish), chia doesn’t require refrigeration or the artificial or natural added antioxidants such as vitamins in order to remain fresh.

Chia has 19 to 23% protein content, more than that found in traditional cereals such as wheat (13.7%), corn (9.4%), rice (6.5%), oatmeal (16.9%) and barley (12.5%). Chia’s protein is complete with all essential amino acids and is gluten-free.

“Chia has three times more iron than spinach”

Chia seeds are easily digested and they absorb more than 9 times their weight in water. When  the seeds are mixed with water they form a gel and researchers believe this  gel-forming  happens in the stomach. When chia seeds are eaten they slowly release carbohydrates and slow conversion of carbs into glucose (blood sugar) for energy. The outer part of the seed is very rich in soluble fibre and this forms the gel, protecting the seed from drying out.

The gel forms a physical barrier between the carbohydrates and the digestive enzymes that break them down. The carbohydrates are digested eventually, but at a slow and uniform rate. There is no insulin surge or spike needed to lower the blood sugar level after eating chia. The water-retaining ability of the gel also helps level out the water intake and retains electrolyte balance.

Chia seeds contain around 6 times more calcium than milk by weight (550-700 mg in 100 g of chia compared to 120 mg in 100 g milk) and chia’s calcium is more readily absorbed by the body than milk. It’s also an excellent source of certain minerals, notably phosphorus, magnesium, potassium, iron, zinc, and copper. Chia has three times more iron than spinach, and fifteen times more magnesium than broccoli.

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About The Author

Wendy Blanks is an independent researcher, journalist and activist. She is the Founder of TruWire Productions, LLC., and the Owner/Chief Editor for The Sleuth Journal. She has done investigative research in multiple fields and has a passion for sharing true news on various topics such as government corruption, natural health, human rights, globalism and other important issues that plague our society. Thankfully, we live in the age of information and sharing knowledge has become easier than ever. She has a deep desire to expose the truth in propagated information that is spewed from corporate/mainstream media. True journalism has been dead for some time and it is her goal to revive it. The Sleuth Journal streamlines groups of like-minded individuals and organizations to create a massive knowledge base for a ‘conscious awakening’ of what is really going on in today’s oligarchy pyramid that we call ‘society’. So many people are zombies by media, television and other means of mass brainwashing and we need to reverse the effects and give people back their minds, and in return, their power and will to change and challenge the system. Like The Sleuth Journal on Facebook. Follow The Sleuth Journal on Twitter. Join The Sleuth Journal group on Linkedin. Be sure to visit Drone Patrol to view and report drone sightings.

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