Why Chia Seeds Are Beneficial - Chia Seeds Nutrition Facts
There are some amazing facts about Chia Seeds Nutrition Value. Chia seeds are high in omega-3 fatty acids. Consuming chia seeds is probably the most efficient method to get healthy acids. Yes, we have salmon or flaxseeds, which are excellent sources of omega-3s. However, it’s all about ease of consumption. There is no need to grind or cook Chia seeds. A single serving of chia seeds includes 5 grams of omega-3 fats.
Additionally, they are a source of soluble fiber. Simply soak the chia seeds wet, and you’ll be able to see them transform into a gel. This is the insoluble fiber. The advantages of soluble fiber are numerous. It helps control blood sugar levels, feeds the beneficial bacteria in your gut, and bulks up the stool. One portion of Chia Seeds provides nearly a third of your daily fiber needs.
If you are suffering from bone problems, You can rely on chia seeds. They are rich in calcium, phosphorous, and manganese, making them great for bone health.
Chia Seeds Nutrition Value
A 100g serving of the chia seeds provides approximately 485 calories, 31 grams of fat, and 42 grams of carbs. They also contain one of each of the 21 amino acids and nine essential amino acids, including isoleucine, lysine, leucine methionine, threonine tryptophan, and phenylalanine. They also contain valine and histadine. One serving of chia seed weighs 28 grams. The nutritional information is determined by one serving of Chia seeds.
Nutritional Value of Chia Seeds / Chia Seeds Nutrition Facts
| Chia Seed Nutrients Per Serving | Adequate Intake of Chia Seeds |
|---|---|
| Dietary Fiber | 10.6 g (42% of daily value) |
| Protein | 4.4 g (9% of daily value) |
| Calcium | 17 mg (18% of daily value) |
| Manganese | 0.6 g (30% of daily value) |
| Phosphorous | 265 mg (27% of daily value) |
| Potassium | 44.8 mg (1% of daily value) |
| Sodium | 5.3 mg |
| Zinc | 1 mg (7% of daily value) |
| Copper | 0.1 mg (3% of daily value) |
| Omega-3 fatty acids | 4915 mg |
| Omega-6 fatty acids | 1620 mg |
Chia Seed Nutrients
Chia seeds are a good source of various minerals. However, they aren’t a great vitamin source. The most abundant Chia Seeds Nutrition Facts include:
Manganese in Chia Seeds
Whole cereals and seeds are high in manganese. It is necessary for metabolism, growth, and growth.
Phosphorus in Chia Seeds
Most often found in protein-rich foods, phosphorus plays a role in the health of bones and maintains tissue.
Copper in Chia Seeds
A mineral often deficient in our modern diet is vital to your heart’s health.
Selenium in Chia Seeds
A powerful antioxidant, selenium can be found in a variety of processes within the body.
Iron in Chia Seeds
It is a constituent of haemoglobin found in red blood cells. Iron plays a role in the movement of oxygen throughout the body. Chia seeds do not absorb it due to their high levels of phytic acids.
Magnesium in Chia Seeds
It is often deficient in the Western diet Magnesium plays a vital role in numerous bodily functions.
Calcium in Chia Seeds
One of the most plentiful minerals in our bodies, calcium is necessary for muscles, bones, and nerves.
Protein in Chia Seeds
Chia seeds are loaded with 19% protein, the same amount as other seeds but higher than many cereal and grains.
Fats in Chia Seeds
Around 75% of the fats found in Chia seeds come from omega-3 alpha-linolenic acids (ALA); approximately 20% comprise omega-6 fatty acids.
Carbs and Fiber in Chia Seeds
One ounce (28 grams) of chia seeds contains eleven grams of fiber, an essential part of the Reference Daily Intake (RDI) for both genders of 35 and 38 grams daily for men and women, respectively.
Chlorogenic acid in Chia Seeds
This antioxidant can reduce blood pressure.
Caffeic acid in Chia Seeds
The substance is found in numerous plant foods and can aid in reducing inflammation in your body.
Quercetin in Chia Seeds
This potent antioxidant can lower your risk of suffering from osteoporosis and heart disease, and some forms of cancer.
Kaempferol in Chia Seeds
The antioxidant is linked with a reduced chance of developing cancer and other chronic illnesses.
The absorption of certain minerals, like zinc and iron, could be diminished due to the phytic acid content in the chia seeds.
Chia seeds typically do not produce any adverse side consequences. However, they could cause effects on blood thinners in large amounts as well as an organic compound that may decrease the absorption of minerals.
Chia seeds are extremely high in antioxidants, fiber minerals, as well as omega-3 fatty acids, which are good for your heart health.
They’ve been linked with the reduction of the risk factors that contribute to diabetes and heart disease, in addition to benefits to the gut and digestive system.
Chia seeds are easy to incorporate into a nutritious diet.