Chia seeds have become increasingly popular due their their nutritional profile and high fiber content. In this article, we will explore the primary nutrients found in chia seeds and the health benefits they provide.
Nutritional Content of Chia Seeds
Here is a table showing the nutritional content of 28-grams (1 oz.) of Chia seeds – that’s about two tablespoons.
| Nutrient | Amount | % RDI |
|---|---|---|
| Calories | 137 | 7% |
| Total Fat | 9 g | 14% |
| Saturated Fat | 1 g | 5% |
| Polyunsaturated Fat | 7 g | |
| Monounsaturated Fat | 1 g | |
| Trans Fat | 0 g | |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Total Carbohydrate | 12 g | 4% |
| Dietary Fiber | 10 g | 40% |
| Sugars | 0 g | |
| Protein | 4 g | 8% |
| Vitamin A | 9 IU | 0% |
| Vitamin C | 1 mg | 2% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 8 mcg | 10% |
| Calcium | 177 mg | 18% |
| Iron | 2.1 mg | 12% |
| Magnesium | 95 mg | 24% |
| Phosphorus | 265 mg | 27% |
| Potassium | 115 mg | 3% |
| Zinc | 1 mg | 7% |
Note that the per-cents of of recommended daily intake (RDI) based on a 2,000 calorie diet, and can vary depending on your gender, age, weight and other factors.
Health Benefits of Chia Seeds
Dietary Fiber / Digestive Health
Chia seeds are an excellent source of dietary fiber. One ounce (28 grams) of chia seeds provides 10 grams of fiber, which is about 40% of the recommended daily intake (RDI) for adults. The fiber in chia seeds also is mainly soluble, making it a great way of helping reduce HDL (bad) cholesterol in the bloodstream.
Dietary fiber is essential for maintaining a healthy digestive system, and it can also help with weight management, by promoting feelings of fullness and reducing overall calorie intake. Fiber helps to move food through the digestive system, reducing constipation and promoting regular bowel movements and helping reduce some risks of colon cancer. Chia seeds can also help to prevent inflammation in the digestive tract and reduce the risk of certain digestive disorders, such as diverticulitis.
Omega-3 Fatty Acids / Lowered Risk of Heart Disease / Brain Function
Chia seeds are an excellent source of omega-3 fatty acids, especially ALA. These fatty acids play a role in brain function and may also reduce the risk of heart disease.
Omega-3 fatty acids may help reduce inflammation, lower blood pressure, and lower triglycerides, which are all risk factors for heart disease. Omega-3 fatty acids are involved with maintaining healthy brain function. They may help to improve memory and cognitive function, and they may also help to reduce the risk of age-related cognitive decline. One ounce of chia seeds provides 5 grams of omega-3 fatty acids, making them one of the best plant-based sources of these essential fatty acids.
Protein
Chia seeds also are a good source of plant-based protein. One ounce of chia seeds provides 4 grams of protein, making them a popular addition to vegetarian and vegan diets. Protein is essential for building and repairing tissues in the body, and it can also help with weight management by promoting feelings of fullness.
Calcium / Bone Density
Chia seeds are an excellent source of calcium. One ounce of chia seeds provides 18% of the RDI for calcium, making them an excellent addition to diets for people who do not consume dairy products. Calcium is essential for building and maintaining strong bones and teeth, and it also plays a role in muscle and nerve function.
Reduced Risk of Type 2 Diabetes
Chia seeds may help to reduce the risk of type 2 diabetes. The high fiber content in chia seeds helps to regulate blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes. Chia seeds may also help to reduce inflammation, which is a risk factor for type 2 diabetes.
Iron
Chia seeds are a great source of iron. One ounce of chia seeds provides 12% of the RDI for iron, making them an excellent addition to diets for people who do not consume meat products. Iron is essential for producing hemoglobin, which carries oxygen throughout the body. Iron is also essential for maintaining a healthy immune system.
Magnesium
Chia seeds are an excellent source of magnesium. One ounce of chia seeds provides 24% of the RDI for magnesium. Magnesium plays a vital role in over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar regulation, and blood pressure regulation.
How to Incorporate Chia Seeds in Your Diet – Chia Seed Recipes
There are a lot of ways to include chia seeds in your diet. Here are a few recipe ideas to try out:
Chia Yogurt or Cottage Cheese: Mix chia seeds into yogurt or cottage cheese for added texture and nutrition.
Chilled Chia Pudding: Mix 1/4 cup chia seeds, 1 cup milk (or milk alternative like soy or almond milk), 1-2 tbsp. of honey and optionally 1 tsp. vanilla extract. Cover and refrigerate overnight. You can serve this with some nuts on top, or sliced fruit.
Replace Eggs in Baking: You can use chia seeds as a replacement for eggs in vegan baking recipes
Chia Seed Smoothie: Mix some chia seeds in with any smoothie. Here’s one idea: Blend together 1 cup almond milk, 1 frozen banana, 1/4 cup chia seeds, 1 tbsp. honey, and 1 tsp vanilla extract. Add ice if desired.
Chia Oatmeal: Mix some chia seeds into your oatmeal for some added nutrition.
Chia Seed Crackers: In a bowl, mix together 1/2 cup chia seeds, 1/2 cup water, 1/4 cup almond flour, 1/4 tsp salt, and any desired herbs or spices. Let the mixture sit for 10 minutes to thicken, then spread onto a baking sheet and bake at 350°F for 20-25 minutes, until crisp.
Chia Salad Dressing: In a blender, combine 1/4 cup avocado oil (or olive oil), 2 tbsp. of apple cider vinegar, 1 tbsp. of honey, 1 tbsp. of mustard, and 1 tbsp. of chia seeds. Blend until smooth and serve over your favorite salad.
These are just a few ideas to get started. Chia seeds can be added to many other recipes as well, such as baked goods, granola, and even savory dishes like burgers.
Disadvantages of Chia Seeds
While chia seeds are generally considered safe and healthy, there are a few potential disadvantages that should be considered:
May Cause Digestive Issues: Chia seeds are high in fiber, which can cause digestive discomfort for some people, especially if they consume too much too quickly. It’s important to gradually increase your intake of chia seeds and drink plenty of water to help prevent constipation or digestive issues.
Can Interact with Certain Medications: Chia seeds may interact with some medications, including blood thinners and blood pressure medications. If you are taking medication, it’s best to speak with your healthcare provider before adding chia seeds to your diet.
High in Calories: While chia seeds are nutrient-dense, they are also high in calories. One ounce (28 grams) of chia seeds contains around 138 calories. It’s important to consume chia seeds in moderation and factor them into your overall daily calorie intake if you are trying to lose weight.
May Contain Trace Amounts of Heavy Metals: Chia seeds may contain trace amounts of heavy metals, such as lead and cadmium, which can be harmful if consumed in large amounts over time. It’s important to purchase chia seeds from a reputable source and consume them in moderation.
Allergic Reactions: In rare cases, people may be allergic to chia seeds. Symptoms of an allergic reaction can include hives, difficulty breathing, and swelling of the face, lips, tongue, or throat. If you experience any of these symptoms after consuming chia seeds, seek medical attention immediately.
Overall, the health benefits of chia seeds outweigh the potential disadvantages for most people. However, it’s important to be aware of these potential drawbacks and consume chia seeds in moderation as part of a balanced diet.