Chia seed: a powerful food supplement for your health!
Learn more about this seed small in size, but a giant in nutrients! Chia seeds provide a significant source of omega 3, antioxidants, essential amino acids, calcium, iron, proteins, and much more. They are a natural food supplement and easy to use in your routine!
Chia is an edible seed that comes from the desert plant Salvia Hispanica, a member of the mint family that grows abundantly in southern Mexico and northern Guatemala. The plant has been cultivated and consumed for centuries by the Mayan and Aztec civilizations, and its culture was expanded to South America. The chia seed is a small oval grain usually black with slight spots and color changes — depending on the soil and harvest time — tending to dark brown, white or gray.
In recent years, chia seed has been widely used in many countries around the world, as it contains excellent nutritional qualities. Its composition is super-rich in fibers, minerals, proteins, omega 3 and omega 6. Chia is an abundant source of fatty acids and natural antioxidants available as a raw material for its use in functional foods, nutraceuticals and dietary supplements. Its phenolic compounds guarantee a good stability of omega 3 acids, which makes it a great supplementation option as it does not leave a “fish taste” in food.
Chia is available for consumption in three forms: oil, flour and whole grain. The oil can be used as salad dressings and dishes in general, and the flour or grain can be added in yogurts, smoothies, vitamin shakes, pies, cakes, salads, juices, among many other recipes.
The recommended daily serving is only 28 grams, or one ounce, equivalent to two tablespoons. If you eventually eat more than that, there is no big deal, but do not exaggerate! It is important to consistently maintain a balanced diet as chia is somewhat caloric: about 137 calories per portion of the seed.
Here are the main nutritional characteristics of chia seeds that you should know about:
Nutritional facts:
| Nutritional value per 100 g (3.5 oz) | ||
| Energy | 468 kcal (2030 kJ) | |
| Carbohydrates | 42,1 g | |
| Dietary fiber | 34,4 g | |
| Fat | 30,7 g | |
| Protein | 16,5 g | |
| Vitamins | Quantity | %DV† |
| Vitamin A | 54 μg | 7% |
| Thiamine (B1) | 0,62 mg | 54% |
| Riboflavin (B2) | 0,17 mg | 14% |
| Niacin (B3) | 8,83 mg | 59% |
| Folate (B9) | 49 μg | 12% |
| Vitamin C | 1,6 mg | 2% |
| Vitamin E | 0,5 mg | 3% |
| Minerals | Quantity | %DV† |
| Calcium | 631 mg | 63% |
| Iron | 7,7 mg | 59% |
| Magnesium | 335 mg | 94% |
| Manganese | 2,72 mg | 130% |
| Phosphorus | 860 mg | 123% |
| Potassium | 407 mg | 9% |
| Zinc | 4,6 mg | 48% |
| Other constituents | Quantity | |
| Water | 5,8 g |
Source: https://fdc.nal.usda.gov/index.html
Omega 3
Omega-3 is, for sure, the main nutrient of chia seeds. A single serving of it has no less than 400% of our daily need for omega 3. Naturally, when we think of omega-3 we instantly remember fish - especially salmon, which is super rich in this nutrient. However, according to nutritionists, 100 grams of chia seeds have eight times more omega-3 than an average piece of salmon.
Omega 3 is a 'good fat' responsible for keeping cardiovascular disease at bay. It reduces the formation of blood clots and arrhythmias, decreases cholesterol and also increases insulin sensitivity; and helps to regulate blood pressure as it stimulates blood circulation. In addition to all these benefits, omega-3 is important for strengthening the neurological system, preventing depression and increasing nutrient absorption.
Antioxidant
Chia seeds contain several compounds with potent antioxidant activity due to substances such as myricetin, quercetin, kaempferol and caffeic acid. These are primary and synergistic compounds that contribute to the potent antioxidant activity of chia. The interest in the study of phenolic compounds has been increasing significantly, as they possess enormous antioxidant properties. They are responsible for absorbing free radicals and neutralizing its cell aging effects.
Higher calcium than milk
It is an excellent source of calcium for lactose intolerant people who need safe food! 100 grams of chia seed, equivalent to seven tablespoons — has six times more calcium than half a glass of whole milk — which averages 246 mg of the nutrient. The calcium present in chia helps in the formation of bone mass, preventing osteoporosis. A serving of chia seed (28 grams) has about 21% of our daily needs of this mineral.
Chia contains more iron than spinach.
This is fantastic news for those who do not enjoy spinach and other iron-rich vegetables. Or then people who suffer from iron deficiency anemia and need to consume foods that are high in this mineral. About 100 grams of chia seed offers three times more iron than the equivalent amount of spinach, for example. To illustrate it clearer: a serving of chia seed has 67.8% of our daily iron needs.
Protein
Chia is beneficial for people who do physical activity and need an extra source of protein for muscle reconstruction. About 100 grams of chia seed carry 16g of protein in its composition. Meanwhile, for example, in 100 grams of raw brown rice there are 8 grams of protein and in cooked green corn there are 3 grams. The advantage is that the seed helps maintain muscle mass, provides more energy to nerve cells and can also supplement protein needs. A portion of the chia seed has 8.6% of our daily protein requirements.
Tip: to better absorb the essential amino acids in chia seeds, we must consume it in the form of flour. We need this supplementation because the human body does not produce all the essential amino acids, which are full proteins.
Helps you losing weight
One of the reasons that make chia a key ally in weight loss is the feeling of satiety that the seed provides. Its fibers have the capacity to absorb a lot of water, becoming a kind of gel. When ingested, the reaction is similar. In contact with gastric juices, its fibers become this gel, which increases the dilation of the stomach. This mechanism is one of the factors that favors satiety and, consequently, leads to less consumption of food. Consuming chia seeds regularly can also be beneficial to prevent localized fat formation.
How to eat chia seeds?
As mentioned, chia can be added in several recipes as a natural food supplement. An effective way to obtain the best nutritional value from the seed is to hydrate it in water for some time before consuming it. When in contact with the liquid, the seeds start to produce a gel, which is the fiber released by its husk. This makes the food more bioavailable and improves the absorption of nutrients by the organism.
Flour is also a reliable way to consume chia seed, in addition to offering more nutrients. Add the flour to your bread, cake, pizza, pancakes or whatever recipe you believe could work!
Vegan: Some vegan foods are made with a mixture of crushed chia seed and water to replace eggs. The gel produced works as a binder for the dry ingredients used in many recipes, in addition to being palatable. Try it out!
Beware: Precautions and risks of chia seeds
Despite providing so many health benefits, chia seed can be dangerous if consumed in an inappropriate way! It should never be ingested directly in large amounts when in its natural form. When dry chia gets in contact with saliva, it can adhere to the walls of the esophagus, causing obstruction and the risk of choking.
You should also not overdo your daily dose of chia seeds: too much of it can cause severe intestinal problems. People with inflammatory diseases in the digestive system or diarrhea should avoid eating them. Overdoing the dose can also result in constipation and disrupt the body's ability to absorb nutrients.