Chia Seeds (Dried) – Nutritional Information & Benefits
Chia seeds, derived from the Salvia hispanica plant, are tiny yet mighty seeds packed with essential nutrients that offer a wide range of health benefits. These versatile seeds are popular in many health-conscious recipes, from smoothies and breakfast bowls to baked goods and energy bars. With their subtle flavor and rich nutrient profile, chia seeds can be easily incorporated into your daily diet for a nutritional boost.
Nutritional Information for Dried Chia Seeds
| Nutrient | Amount per 100g |
|---|---|
| Energy | 486 kcal |
| Protein | 16.54 g |
| Total Fat | 30.74 g |
| Saturated Fat | 3.33 g |
| Carbohydrates | 42.12 g |
| Fiber | 34.4 g |
| Sugar | 0.0 g |
| Calcium | 631 mg |
| Iron | 7.72 mg |
| Magnesium | 335 mg |
| Phosphorus | 860 mg |
| Potassium | 407 mg |
| Sodium | 16 mg |
| Zinc | 4.58 mg |
| Copper | 0.924 mcg |
| Manganese | 2.723 mg |
| Selenium | 55.2 mcg |
| Vitamin C | 1.6 mg |
| Thiamin (Vitamin B1) | 0.62 mg |
| Riboflavin (Vitamin B2) | 0.17 mg |
| Niacin (Vitamin B3) | 8.83 mg |
| Vitamin B6 | 0.0 mg |
| Folate | 49 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Chia Seeds
Chia seeds are an excellent source of omega-3 fatty acids, essential amino acids, and dietary fiber, which provide numerous health benefits, including:
- High in Protein: With over 16 grams of protein per 100 grams, chia seeds are an excellent plant-based protein source for vegetarians and vegans.
- Rich in Omega-3 Fatty Acids: These fatty acids help support heart health, reduce inflammation, and improve cognitive function.
- Fiber Powerhouse: Chia seeds contain a significant amount of soluble fiber, making them ideal for digestive health. The fiber also contributes to feelings of fullness, which may help with weight management.
- Bone Health: The high calcium, magnesium, and phosphorus content in chia seeds supports strong bones and teeth, making them a great addition to plant-based diets.
- Mineral-Rich: These tiny seeds provide a variety of minerals such as iron, potassium, zinc, and manganese, which play vital roles in metabolic function, immune support, and overall health.
- Low in Sugar: Chia seeds have negligible sugar content, making them suitable for individuals looking to reduce sugar intake.
Allergen Information
Chia seeds are naturally free of common allergens like gluten, dairy, and soy. However, if you have a known allergy to plants from the mint family (Lamiaceae), such as mint, sage, or oregano, it’s advisable to consult with a healthcare provider before consuming chia seeds, as they belong to the same plant family.
Dietary Preferences
- Vegan: Chia seeds are plant-based, making them an excellent option for those following a vegan or vegetarian diet.
- Gluten-Free: These seeds are naturally gluten-free, suitable for those with celiac disease or gluten sensitivity.
- Low-Carb: Chia seeds can be a great addition to low-carb or keto diets due to their high fiber content and low sugar levels.
- Diabetic-Friendly: Thanks to their low glycemic index and fiber, chia seeds help stabilize blood sugar levels, making them a great choice for individuals managing diabetes.
How to Use Chia Seeds
Chia seeds are incredibly versatile and can be used in a variety of ways. Here are some ideas for incorporating them into your meals:
- Chia Pudding: Mix chia seeds with milk (or a plant-based milk), a sweetener of choice, and any flavorings like vanilla or cinnamon. Let it sit in the refrigerator overnight to form a thick, creamy pudding.
- Smoothies: Blend chia seeds into your favorite smoothies for a nutritional boost. They add thickness and a smooth texture while providing omega-3s and fiber.
- Baking: Add chia seeds to baked goods like muffins, breads, and cookies for a nutritious twist. They can also be used as an egg substitute by combining them with water to form a gel-like consistency.
- Salads & Granola: Sprinkle chia seeds on top of salads, yogurt, or granola for a crunch that also boosts your intake of healthy fats and protein.
- Chia Water: Simply stir a tablespoon of chia seeds into a glass of water and let them sit for a few minutes to allow the seeds to expand and form a gel-like texture. This is a great hydrating and filling beverage.
Advice for Storing Chia Seeds
To maintain the freshness and nutritional quality of chia seeds, it is best to store them in an airtight container in a cool, dry place, away from direct sunlight. Proper storage will help preserve their healthy fats and prevent them from becoming rancid. For longer shelf life, you can store them in the refrigerator.
Conclusion
Chia seeds are more than just a trendy superfood; they are a nutrient-dense powerhouse that provides an array of health benefits. From supporting heart health to promoting digestive wellness, these tiny seeds can be a valuable addition to any diet. Whether you’re adding them to your morning smoothie or incorporating them into your baking, chia seeds offer an easy and effective way to enhance your meals with fiber, protein, and healthy fats.
