Chia seeds originate from a flowering plant Salvia hispanica. This plant is included in the mint family and produces natively in Central and South America. Now, due to chia seeds nutrition facts they are grown commercially in Argentina, Bolivia, Ecuador, Nicaragua Guatemala, and Mexico. Australia is the biggest producer country of chia seeds. They are found in different colors such as dark brown, gray, black and white. Physically they looked as tiny oval and the flavor is neutral. The ancient Mayan and Aztec cultures traditionally used it as an energy booster and medicinal purpose. Mayan word “Chia” means strength.
What Is Chia?
Chia seeds nutrition facts
chia seeds nutritional value is high as compared any others seeds for many reasons. They are easy to digest, low in cholesterol and sodium and they contains more nutrients than flax seeds. Chia seeds are excellent source of dietary fiber, protein, essential fats, antioxidants, calcium and phosphorus, manganese, various vitamins like B vitamins. Hence they are considering good for health.
Take a look detailed chia seeds nutrition facts charts and the percentages of daily values (Nutrients amounts per 100 grams).
|Nutrient||per 100 grams||percentages of daily values|
|Fiber||36-40 grams||151 %|
|Protein||15-17 grams||31 %|
|Carbohydrates||42-44 grams||15-31 %|
|Vitamin A Equiv.||30-54 μg||7-9 %|
|Thiamin (B1)||0.6-0.8 mg||50-53 %|
|Riboflavin (B2)||0.05-0.17 mg||3-14 %|
|Niacin (B3)||8.6-8.85 mg||43-59 %|
|Pyridoxine (B6)||0.1 mg||5 %|
|Folic acid (B9)||49 μg||12 %|
|Cobalamin (B12)||0.1 mcg||2 %|
|Vitamin C||1.6-3.7 mg||2-6 %|
|Vitamin E||0.5-0.74 mg||3-4%|
|Calcium||630-670 mg||63-67 %|
|Magnesium||330-360 mg||90-94 %|
|Manganese||2.2 -2.7mg||110-130 %|
|Phosphorus||770-890 mg||77-123 %|
|Copper (Cu)||0.5-1.50 mg||60-70 %|
|Zinc||3.5-4.6 mg||23 -46%|
|Iron (Fe)||7.70-8 mg||45-59 %|
|Potassium||400-712 mg||09-20 %|
|Sodium (Na)||10.7-16.0 mg||(< 1 %)|
*Saturated-3.330 gm, Monounsaturated-2.309 gm, Polyunsaturated- 23.665 gm
This chia seeds Nutrients help us to weight loss, smooth digestion, prevent hypertension, reduce the risk of heart disease and cancer, and more positive health benefits. However, it has a few negative health effects for a specific person.
How to eat chia seeds? or how to use chia seeds?
The chia seeds are so versatile that they could be use in different way such as drinks, food recipes, make a gel. They can be eaten raw and can be used in salads, soaked in fruit juice, sandwiches , mixed with butter, added to ice creams, milk shakes, porridges, sherbets, muffins, pastas, noodles, pizza, milled to smoothies and puddings, beverages, or added to baked goods including breads, cakes and biscuits and other dishes.
Chia seeds are almost neutral taste, whereas other seeds as like flax seeds are strong test, so they can be used in a variety of recipes by keeping their original taste.
Chia seeds can also be used as egg replacement in different food recipes; since they could be able to absorb both water and fat.
Where to buy chia seeds
You can buy chia seeds at your nearby market or amazon.