Chia Seeds; The Precious Ovals

Chia seeds can be used with many foods.
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This article has been reviewed by certified personal trainer Brenlee Rempel scientifically and practically.

Their native land is Mexico. The tiny seeds are oval and gray, but you may find black and white spots on them. These nutritious seeds can help you lose weight. They can improve your diet by adding essential nutrients to it. As a result, they can be an excellent choice for you to lose those extra pounds. Have you guessed what I am talking about? Yes! Chia seeds (Salvia hispanica)! Or maybe no!

 Joking apart, these seeds are so trendy, and many individuals are looking for them these days. If you are sick and tired of implementing different ways for weight loss, this article will inform you of chia seeds nutrition value. Stay with us to get more information on these cute and health-boosting seeds.


Nutrition Facts About Chia Seeds

 Chia (Salvia hispanica) is a black and white seed that can be mixed with drinks or can be sprinkled on different foods, cereal, etc. This desert plant makes us energetic as it’s full of heart-healthy omega-3 fatty acids, protein, antioxidants, fiber, and calcium. It’s also high in essential amino acids such as methionine, isoleucine, leucine, and lysine.

 Unlike flax seeds, the body absorbs these seeds. Another fact about the ovals is that they are unprocessed, whole-grain food. The table below discuss their nutritional data in 100 grams of chia seeds;

Calories486 kcal
Protein16.5 g
Fat30.7 g
Carbs42.1 g
Dietary fiber34.4 g
Sodium, Na16 mg
Niacin 8.83 mg
Riboflavin 0.17 mg
Thiamin0.62 mg
Magnesium, Mg335 mg
Phosphorus, P 860 mg
Potassium, K407 mg
Iron, Fe7.72 mg
Calcium, Ca 631 mg
Cholesterol 0 mg
nutrition facts of 100 grams of chia seeds

As seen in nutrition data, it’s full of minerals as well. Now, let’s take a look at the nutrition fact of 1/4 cup of chia seeds (42 g);

Calories200 kcal
Fat 13 g
Cholesterol0 mg
Sodium5 mg
Carbs18 g
Protein7 g
1/4 cup of chia seeds (42 g)

Some individuals would like to know the nutrition facts of chia seeds in a cup. You can simply multiply the numbers above in 4. You can also take a look at the previous chart. Here is the nutrition fact of 1 Tbsp. of chia seeds (12 g);

Calories58 kcal
Cholesterol0 mg
Sodium1.9 mg
Carbs5.1 g
Protein7 g
1 Tbsp. of chia seeds (12 g)

As shown in the tables, these seeds contain carbs, but there is no sugar in them. They contain healthy fats coming from Omega-3 fatty acids. 

 Besides, the seeds contain protein. They contain all amino acids, making them a perfect source of complete protein. Another point is that they have vital minerals


Significant Health Benefits Of Chia Seeds

 These small seeds absorb plenty of water and are rich in nutrients.  Here’s a list of their considerable benefits;

A Weight Loss Journey

 I was determined to lose weight. I wanted a wide variety of foods in my diet plan. I came across these edible seeds, which give you a feeling of fullness.

 An excellent property of these seeds is that they expand in the stomach, and make you feel full. Chia seeds are an excellent source of protein and soluble fiber content may help when trying to lose weight. A diet high in fiber can reduce your appetite. Still, it is not proven that eating chia seeds will lead to weight loss.


Heart Disease Prevention

 They can improve heart health as they are a rich source of omega-3 fatty acids, which are one of the best factors for preventing heart disease. Plus, they can lower LDL cholesterol. As a result, they may lessen the chance of blood clots which can lead to a heart attack. They may help improve cardiovascular health. Since chia seeds are high in fiber, they can help lower high blood pressure. Therefore, the risk of heart disease is reduced.


Bone Health

 Chia seeds can assist in bone health as they are high in calcium. Interestingly, a single gram of chia contains more calcium than in one gram of dairy products. Chia seeds also contain magnesium and phosphorus, which are vital for bone density


Blood Pressure And Blood Sugar Control

As this ancient seed has high amounts of fiber, it can regulate blood pressure and perform just like blood pressure medication.

 Apart from that, fiber can reduce insulin resistance. Consequently, it can improve blood sugar levels and the risk of type 2 diabetes.


Potential Problems

There are many health benefits for chia seeds. Using too many of them can cause complications, though. Here is a list of problems they can create;

  • Digestive issues; Since chia seeds have plenty of grams of fiber, eating too much may lead to bloating, constipation, or diarrhea. They can also cause inflammatory bowel disease.
  • Allergic reactions; Food allergies are common in many people. A chia seed allergy is rare but has been known to develop. But it can happen without a doubt. Symptoms can vary from itchy lips or tongue to vomiting. 
  • Drug interactions; As mentioned above, these seeds are ideal as they can reduce blood sugar and high blood pressure. If you have diabetes and take medications for it, ingesting too many of these seeds can interfere with your blood sugar levels, which may lead to other chronic diseases.

How To Store It

 Dry chia seeds can be kept for about five years in cool, dry places. Hydrated seeds can be stored in the refrigerator for about a week, when soaked in liquid. Don’t forget to keep them in a dark place.


Make Everything Tasty With Chia

 Just step out of the house, and you’ll find these seeds in almost every grocery store. You can also order them online. Now that you have these precious ovals, you can make lots of things. Let’s look at the things you can prepare with the help of these seeds;

  • Add them to juice or milk; to make a delicious pudding. You can garnish it with melted chocolate, chocolate chips, or fruit. 
  • Replace; Use instead of eggs in baking.
  • Make a chia gel; Add them to drinks and smoothies, and enjoy it.
  • Sprinkle; You can sprinkle them on whatever you like. Use as a garnish on salads, yogurt, or fruit.
A dessert made with chia seeds
Chia seeds make your meals exciting.

Conclusion

 Chia seeds are so popular these days. Many individuals buy them to add them to their meals. They are very beneficial as they can help prevent heart disease. These seeds can also help to control blood pressure and blood sugar. Diabetic patients need to be careful not to ingest too many, as they lower blood sugar.

 Many people use them to assist in weight loss as they’re high in fiber which can lead to a feeling of fullness. Also, they are rich in calcium, which is important for bone health. 

 Overindulgence may cause digestive issues such as constipation, diarrhea, or bloating. Plus, some individuals may suffer an allergic reaction. If itching occurs on the lips or tongues after indulging chia seeds, it may mean you’re allergic to these seeds. 

 Finally, you can keep them in a cool, dry place for up to five years. If you add them to drinks, you can store them in the refrigerator for a week.

Also, you can make puddings with them. Add them to drinks or smoothies. Give chia seeds a try!


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