Magnesium is another important mineral that chia seeds contain more of than milk (or many other food sources). Chia Seeds Contain More Magnesium than Milk Adding chia seeds to oatmeal, smoothies, or cereal can help boost calcium intake in breakfast meals without dairy products.ĥ. 2 Calcium, magnesium, and phosphorus are all crucial for heart, tooth, and bone health and can be difficult nutrients to get enough of for those with lactose intolerance or milk allergies. Gram for gram, chia seeds actually contain more calcium than a glass of milk. 2Ĭhia seeds are the perfect example of a non-dairy source of calcium. 1 DHA and EPA are the fatty acids with the greatest association to cardiovascular health. 2 Chia seeds contain three particular fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), but are highest in ALA. Omega-3 fatty acids are the specific type of unsaturated fat that have been shown to improve heart health and decrease inflammation. Chia Seeds contain Heart-healthy Omega 3 Fatty AcidsĬhia seeds are so high in heart-healthy omega-3 fatty acids that they’re often processed into chia seed oil. 2Ĭhia seeds are so high in fibre that adding just a small amount to your diet can help you get to the recommended 25-35g of daily requirement.ģ.
Fibre also helps keep bowel movements regular. 2 Due to their ability to absorb water and expand, chia seeds take up even more room in the stomach. 1 Because fibre isn’t digestible, it makes us feel fuller and can help with weight loss. Chia seeds contain about 35g of fibre per 100g, making them extremely rich in dietary fibre - 5x higher than quinoa or corn.
There are two types of carbohydrates - the type that you digest for energy, and the type that isn’t digested and doesn’t contribute any calories to our diet (fibre).
#NUTISHIONAL BENEFITS ON TCHIA SEEDS FREE#
In this respect, chia greatly overpowers gluten free grain replacers like oats, corn, and rice, which are all lower in protein. 2 Protein slows digestion and keeps food in our stomachs longer, which makes us feel more satisfied and less likely to overeat.Īlthough rich in protein, chia seeds are often used as a healthy grain source in those who have coeliac disease or follow a gluten-free diet. Protein is an important nutrient for muscle growth and recovery and has also been shown to aid in weight loss, fat loss, and weight maintenance. 1 Additionally, chia seeds contain 9 essential amino acids (protein building blocks) - ones we must get from food because our bodies can’t make them on their own. They’re a great plant-based source of protein, at 18.9% protein composition, or 5g per ounce. In fact, chia seeds are considered an unprocessed wholegrain, containing all components of the grain. Protein is one of the first nutrients that comes to mind when you think about any type of nut or seed - and chia seeds are no exception. What are the nutritional benefits of chia seeds? 1. Chia seeds range from white to brown and black and absorb water to form a gel-like substance (cooks can use chia seeds to replace eggs in recipes as an emulsifier and thickener). 1 Now we know that many of the benefits of chia seeds come from their high nutritional content.
1 Since the 16 th century, chia seeds have been consumed to increase strength, endurance and energy. 2Ĭhia seeds come from the plant with the scientific name Salvia hispanica L, and are grown around the world, but native to Mexico and South America. Their popularity has skyrocketed after being declared a “functional food” - one of those foods that shows health benefits. 1 Read on to see why you should be adding a sprinkling of chia to your diet.Ĭhia seeds are small, black seeds that become gelatinous and sticky when soaked in water. Chia seeds are rich in even more vitamins and minerals that can provide a variety of health benefits. You might add them to anything from smoothies to salads for a protein boost, healthy fats, and fibre. Chia seeds have gained popularity in the last few years because they’re a nutritional powerhouse.
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