Nutritional Value | Chia Seeds
NUTRITIONAL VALUE | DAILY RECOMMENDED
Serving 10 g (~1 tablespoons)
Calories 179 calories
Protein 1.65 g
Carbohydrates 4.2 g
Fiber 3.4 g | M: 38g (10%) | W: 25g (13.6%)
Omega-3 Fatty Acids 3.3 g
Fatty acids Saturated 0.33 g
Fatty acids Monounsaturated 0.231 g
Fatty acids Polyunsaturated 2.366 g
Fatty acids Trans 0.014 g
Calcium 63 mg | 6.3% | 1 cup of milk = 299 mg
Iron 0.77 mg | 5.9%
Phosphorus 86 mg | 12.3%
Potassium 41 mg | 0.9%
Sodium 2 mg | 0.1%
Magnesium 34 mg | 9.4%
Manganese 0.27 mg | 13%
Zinc 0.46 mg | 4.8%
Vitamin C 0.2 mg | 0.2%
Thiamin 0.062 mg | 5.4%
Riboflavin 0.017 mg | 1.4%
Niacin 0.883 mg | 5.9%
Vitamin A 5 IU | 0.7%
Vitamin E 0.05 mg | 0.3%
History | Chia Seeds
I recently returned from the grocery store with my father, who was astounded and flabbergasted about what I bought as supplements to my diet. It was hard for me to explain to him the benefits of eating chia seeds without being able to recite the nutritional facts listed above. After all, without facts we’re just talking about a study we read somewhere, sometime. So, I started digging.
Chia seeds have been used as food and medicine for a good number of years, we’re talking proof of its usage as early as 3500 B.C. in the native tribes of Central & South America. It was actually used as currency! Apparently the conquistadors disliked the chia because it was used heavily in tribal ceremonies, so this led to the slow decline of its use.
It is also interesting to note that because of it’s high anti-oxidant levels, the chia seeds can last almost 2 years without refrigeration.
Benefits | Chia Seeds
It is reported that chia seeds can increase endurance and resistance to heat and thirst. Apparently botanist Edward Palmer – an explorer of Mexico in 1891 – reported 1 tsp of chia seeds would sustain a foot traveler for 24 hrs. So, a high endurance is expected.
Chia seeds improve the balance of healthy fats in the body. These are the Omega-3 fatty acids that ease inflammation reducing cardiovascular diseases, enhance cognitive performance, and reduce high cholesterol. They are one of the richest plant-based sources of fatty acids, specifically alpha-linolenic acid (ALA).
The seeds also have a high antioxidant content, which protects the body from free radicals, aging, and cancer. It’s been shown to regulate serum glucose levels. Given that they effect blood flow, please consult a qualified doctor about consuming chia seeds and continuing medication for the blood flow.
“The Sloan-Kettering Cancer Center cites a study that showed that chia seed supplementation significantly reduced several risk factors for cardiovascular disease in 20 subjects with Type II diabetes. Effects included decreased blood pressure and fibrinogen and C-reactive protein levels. However, the center also states that these results indicate that chia seeds may increase the effects of medications to lower blood pressure. If you are currently taking anti-hypertensive drugs, or have other risks for heart disease, please consult with a qualified health care practitioner before using this dietary supplement.” ~Karyn Maier @ Livestrong
“A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.” ~Jen Hathwell @ SF Gate
Do you have any favorite chia seed recipes that you’d like to share? I have it daily in my blend.
Note: if you are on any medication please consult your doctor about changes to your diet and any possible conflicts with your medication.
- Agriculture Research Service | USDA | National Nutrient Database for Standard Reference
- Livestrong | Chia Seed Nutrition
- Livestrong | How Much Chia Seeds Should be Eaten
- Livestrong | Negative Health Effects of Chia Seeds
- SF Gate | Top 10 Health Benefits of Chia Seeds