Chia Seeds Nutrition – A Detailed Overview


Chia seeds are widely popular and good for health considering the nutritious value. This non-gluten seeds are perfect for people with gluten allergies and overweight problems. High in food value, these seeds are easy to digest. Chia seeds absorb water very quickly and forms a gel-like substance to aid the digestive system to function properly during the action of the digestive enzymes on the food. The gel retains the water in the stomach for proper aqua balance. These seeds remain fresh with proper nutritive ingredients under normal temperatures and do not require any special preservation method. There are some yummy food preparations out of these seeds. Chia seeds recipes are very good and tasty.

Some important information about the nutritional constituents of chia seeds are herein as follows.


There are various essential amino acids such as leucine, threonine, isoleucine etc. in chia seeds, which are helpful for building muscle tissues. These amino acids provide strength for better performance during sports activities. There is about 15 to 20 g of protein content in 100 g of chia seeds.

Fat and Essential Fatty Acids

The chia seeds have about 31% of fat content inclusive of various kinds of fatty acids. Omega 3 is an important constituent of chia seeds. Chia seeds contain the highest percentage of these vital fatty acids. These seeds contain about 60 to 64% of Omega 3 Essential Fatty Acids (EFA). Omega 3 is mainly present in fish oils so chia seed is the best option for vegetarian people. Besides this, these seeds contain small percentage of trans fatty acids, monosaturated and saturated fat. Chia seeds also contain about 5 to 7% of Omega 6 and 3% Omega 9 fatty acids.


The chia seeds are rich in carbohydrates (more than 40%), which provide great deal of energy for physical activities throughout the day. Starting the day with a handful of chia seeds can prove beneficial for health and stay active and attentive.


Fiber is very important for the body and a daily requirement to maintain a healthy digestive system. Fiber regulates metabolism and enhances proper bowel movement. People with overweight problems can eat chia seeds to reduce the blood cholesterol levels. One ounce of chia seeds contains about 11g of fiber. There is no gluten traces in chia seeds so they are beneficial for weight loss program and diet.


Antioxidants in chia seeds are good for obstructing the formation of free radicals in the body. The growth of free radicals lead to the aging of the skin with appearance of dark patches, dryness and wrinkles.


Chia seeds are good in minerals. Minerals are very essential for proper regulation of the organs in the body. These seeds are rich in calcium (500 mg) for proper bone health. These seeds are also rich in iron. It contains about three times the iron present in spinach. Other minerals present in chia seeds are potassium, zinc, boron, phosphorus, aluminium, copper and magnesium.


There are various kinds of vitamin traces in the chia seeds. Though the content is much less and do not fulfill the daily requirement of the body, yet they are significant ingredients for sound health. Vitamin A and B are present in significant amount compared to other vitamins.


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