Nutrition Value Of Chia Seeds: Facts And Health Benefits

Twenty years ago, the nutritional Nutrition Value Of Chia Seeds was practically unheard of in the United States, but now, you might find this popular superfood on the shelves of every grocery and health food store in the nation. Are chia seeds truly as beneficial as they seem, despite all the hype?

Whether eaten dry or soaked into a gel, the tiny black or white seeds of the Salvia hispanica plant offer a tonne of fiber and omega-3 fatty acids.

When they’re in gel form, they can be quite useful for runners. Among the many health benefits of chia seeds are chemicals that can help manage diabetes and heart disease.

Nutrition Value Of Chia Seeds Facts

The USDA has published the following nutritional data for one ounce (28g) of dry chia seeds.

• 138 calories
• 8.7g of fat
• 5 milligrams of sodium
• 12g of carbohydrates
• 9.8g of fiber
• Sugar content: 0g

4.7g of protein

Carbs

Twelve grams of carbs are included in one ounce of dried chia seeds. About ten grams of this are made up of fiber. Nutrition Value Of Chia Seeds don’t contain any sugar.

Fats

An ounce of chia seeds contains 8.7 grams of good fats. The healthy omega-3 fatty acids, often referred to as linolenic and alpha-linolenic acids, account for about 60% of the fat in chia seeds.

By reducing inflammation, preventing blood clots, controlling blood pressure and cardiac rhythms, and lowering cholesterol, research has demonstrated the beneficial effects of omega-3 fatty acids on cardiovascular health.

Complete Protein

An ounce of chia seeds has 4.7 grams of protein. Since chia seeds provide all nine amino acids, unlike most plant meals, they are a good plant-based source of complete protein.

Minerals and Vitamins

Essential micronutrients, particularly minerals, are provided by chia seeds. You receive 2.2g of iron (about 12% of the daily value) and 179mg of calcium (approximately 13% of the daily value) in a 1-ounce meal. Chia seeds are a strong source of zinc and a great source of magnesium.

Benefits of Chia Seeds

Nutrition Value Of Chia Seeds is a great source of essential nutrients that can benefit omnivores who want a healthy dose of plant-based omega-3 fatty acids, which have anti-inflammatory effects and may support joint health, as well as vegetarians and vegans who avoid seafood. These are a few ways that chia seeds could make you healthier.

Facilitates the Management of Diabetes

Chia seeds’ high fiber and omega-3 fatty acid content make them an effective long-term diabetic treatment option. 

Consuming 15 grams of chia seeds per 1000 calories for 12 weeks has been demonstrated to lower clotting effects by 20% and C-reactive protein, a sign of inflammation, by 40% in people with type 2 diabetes. 

The amount of sugar in the bread was better controlled when 24 grams of chia seeds were introduced than when only 7 grams were.

Encourages Heart Health

Nutrition Value Of Chia Seeds effectively lowers blood pressure and lipid levels in healthy people, according to human studies on the subject.

Twelve volunteers received a 50 gram chia seed supplement for a month, despite the small sample size.

This led to a 20-point decrease in triglycerides and a 5-point drop in diastolic blood pressure. Visceral fat level, a separate risk factor for heart disease, also seems to decrease with higher chia seed consumption.

Chia seeds might provide further benefits to your diet if you’re already taking a supplement for heart health.

Enhances Immune System Performance

Nutrition Value Of Chia Seeds is a great source of omega-3 fatty acids, which have been shown to support the immune system, including different kinds of T- and B-cells.

Omega-3 fatty acids facilitate macrophage activity in innate immunity. Omega-3s assist the body in eliminating infections and damaged cells by boosting the phagocytic activity of macrophages.

Additionally, neutrophils—white blood cells—become attached in the cell walls of omega-3s, which increases their flexibility and speeds up their migration to areas of need. 

If you don’t consume enough omega-3s in your diet—which is the case for most people—increasing your chia seed intake can boost your immune system.

Avoids Constipation

A quarter cup of chia seeds is 50% of the recommended daily intake of fiber. Numerous health advantages of fiber exist, particularly for digestive health. Chia seeds contain two types of fiber: insoluble fiber (roughage) and soluble fiber (which mixes with water).

Because of this combination, chia seeds facilitate simpler and quicker passage of feces by adding volume and softening it. Just remember to gradually up your fiber consumption and stay hydrated as your body gets used to this beneficial shift.

Lowers Cancer Risk

Kaempferol is a useful flavonoid found in chia seeds. The capacity of food sources of kaempferol to influence many cellular systems, such as signaling and apoptosis, indicates its potential as an anticancer agent. 

For example, kaempferol inhibits the effects of bisphenol A (BPA), a chemical that disrupts hormones and is present in processed foods and plastics.

Kaempferol is a preventative measure against multiple cancer types, such as liver, brain, colon, breast, and more. 

When consumed as a whole food, chia seeds include dietary fiber and quercetin, two more anti-cancer substances. Chia seeds offer numerous potential health benefits and little adverse effects, making them an excellent source of antioxidants for your body.

Allergies

Nutrition Value Of Chia Seeds allergies are uncommon, but there have been a few documented cases of sensitivity to plants in the same family, such as anaphylaxis from toothpaste menthol, food allergy symptoms following oregano and thyme consumption, and contact dermatitis from similar plant extracts in cosmetics.

Within three days of increasing his intake of chia seeds, a man with documented allergies to grass pollen and cat dander experienced a developing allergic reaction, according to one case study. 

Breathlessness, lightheadedness, and face swelling were among the symptoms that finally called for emergency medical attention. 

This is regarded as the first instance of an allergic reaction to chia seeds that has been documented.

Allergies to chia seeds are rare but possible.  See an allergist for more testing if you experience any complaints following the consumption of chia seeds.

Adverse Effects

Avoid eating the seeds that come with any Chia Pets you may have laying around your house. Chia Pets are unique terracotta figurines that are used to sprout chia. Purchase chia seeds from the grocery store that are safe to eat.

Remember that chia seeds can potentially lower blood pressure if you take medication for high blood pressure. 

Blood pressure can drop excessively low as a result of these combined effects, particularly if chia seed consumption is abruptly increased.

In one case report, consuming a glass of water and one tablespoon of dried chia seeds together resulted in an esophageal block that needed to be cleared by emergency personnel. 

It’s probably safer to consume chia seeds already combined into other foods or to soak them in liquid first.

Varieties

Chia seeds are available in two colors: black and white. Chia seeds come in a variety of looks, but they may all be cooked and kept in the same way. The nutritional composition is the same. 

Food Safety and Storage

When kept dry and cool, dried chia seeds can last for four to five years. Chia seeds can be kept covered in the refrigerator for up to a week if they are soaked in liquid to form chia gel. Pay attention to the expiration dates on the chia seeds you buy.

The bottom line

Chia seeds are incredibly high in heart-healthy omega-3 fatty acids, fiber, antioxidants, and minerals.

They have been connected to better heart disease and diabetes risk factors, as well as advantages for gut health and digestion.

It’s really simple to include chia seeds in a nutritious diet.