Chia seeds nutrition

What are the nutritional values for organic Chia seeds?

Even though chia seeds are quite small they're loaded with tons of nutrition so don't let the small size fool you. They're known as a Super Fruit because of the amount for nutrition they are packed with. 

Chia Seeds Nutrition Facts 

A 1 ounce (28 grams) serving of chia seeds contains the following:

• Fiber: 11 grams. 
• Protein: 4 grams. 
• Fat: 9 grams (5 of which are Omega-3s). 
• Calcium: 18% of the RDA. 
• Manganese: 30% of the RDA. 
• Magnesium: 30% of the RDA. 
• Phosphorus: 27% of the RDA. 
• They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Who Should be Taking Chia?

Because this can a very nutritious addition to your diet it could certainly be a new ingredient in your morning smoothies. With that being said chia seeds in foods is a great idea but it certainly is not meal replacement option but it's certainly a great source of fiber and a great alternative to help improve your diet. Research shows that the antioxidant activity of chia seeds is even higher than that of any any whole food, including blueberries.

It is recommend that you take two daily doses, each consisting of 20 grams (a little less than 2 tablespoons) of chia seeds. 

Chia seed contains a whopping 5 gm of fiber in every tablespoon that is responsible for the swelling when th seeds are combined with water, creating a chia gel. Whether you eat chia gel or just the raw seeds, the hydrophilic action of chia seed will curb your appetite as you will feel fuller for longer periods of time. Amazingly, chia gel can also be used as a substitute for eggs in many baked goods. Use a proportion of 1 to 6 ratio of Chia Seeds to water to make the healthy chia gel. Use approximately one tablespoon of chia gel to replace one large egg in any of your baking recipes. 

How to Eat Chia Seeds

You will notice a mild, nutty flavor when you first try chia seed so if your into meal pairing then consider chia with both sweet and savory dishes. Many people put chia seed in puddings and smoothies or sprinkle them on top of porridge and salads, but you can also add these to baked goods in place of flaxseed meal or poppy seeds. 

Chia Negatives 

There could be a reaction if you already have food allergies  to other seeds like sesame or mustard seeds or if you are taking medication for high blood pressure or blood thinners so it's best to ask your health care provider before adding chia to your diet.

Trying Chia for Yourself

Enjoy chia seeds for their flavor and to boost the fiber, protein, calcium, antioxidants, and omega-3s in your diet. But don't expect a big weight loss boost.

Unfortunately, there is no magic bullet (or seed) for weight loss. If you want to lose weight, you'll need to follow a healthy, calorie-controlled diet and get more physical activity.