Chia seeds are tiny black or white seeds from the plant Salvia hispanica, which is native to Central and South America. Despite their small size, they are a nutrient powerhouse, often referred to as a “superfood” due to their impressive content of fiber, omega-3 fatty acids, protein, and antioxidants.
When soaked in liquid, chia seeds form a gel-like texture, making them popular in smoothies, puddings, baked goods, and health drinks.
Nutritional Value of Chia Seeds (per 100g – approx.):
| Nutrient | Amount |
|---|---|
| Energy | ~486 kcal |
| Protein | ~16.5 g |
| Total Fat | ~30.7 g |
| – Omega-3 (ALA) | ~17.8 g |
| Carbohydrates | ~42 g |
| – Sugars | ~0 g |
| Dietary Fiber | ~34.4 g |
| Calcium | ~631 mg |
| Iron | ~7.7 mg |
| Magnesium | ~335 mg |
| Phosphorus | ~860 mg |
| Potassium | ~407 mg |
| Zinc | ~4.6 mg |
| Vitamin B1 (Thiamine) | ~0.6 mg |
| Folate | ~49 µg |
Chia seeds are naturally gluten-free, low in sugar, and absorb 10–12 times their weight in water.
Health Benefits of Chia Seeds:
- Excellent Source of Fiber: Supports digestive health, promotes satiety, and helps regulate blood sugar.
- Rich in Omega-3s: Plant-based alpha-linolenic acid (ALA) supports heart and brain health.
- Supports Bone Health: High in calcium, magnesium, and phosphorus for strong bones and teeth.
- Helps Manage Weight: Expands when soaked, promoting a feeling of fullness and reducing appetite.
- Stabilizes Blood Sugar: Fiber and healthy fats help prevent spikes in blood sugar levels.
- Heart Health: Omega-3s and antioxidants may help lower inflammation and blood pressure.
- Boosts Energy and Metabolism: Protein, fiber, and fat combination provides long-lasting energy.
- Antioxidant-Rich: Helps combat oxidative stress and supports cellular health.