Chia seeds are unrefined, grains that can be engrossed by the body as seeds. Chia seeds nutrition value includes one ounce (approximately 2 tablespoons) contains 137 calories, 4.4 grams of protein, 8.6 grams of fat, 10.6 grams of dietary fibers, and 177 milligrams of calcium, as well as many other essential vitamins and minerals.
Chia Seeds Nutrition Value
According to Nutrition Data, the following are the nutrients and minerals available from 28 grams (1 ounce) of chia seeds.
| Amounts per servings | %DV | |
| Calories | 137 (574 kJ) | 7% |
| Dietary fibers | 10.6g | 42% |
| Fats and fatty acids | 8.6g | 13% |
| Proteins | 4.4g | 9% |
| Calcium | 177mg | 18% |
| Phosphorus | 265mg | 27% |
| Potassium | 44.8mg | 1% |
| Water | 1.4g |
What are Chia Seeds?
Chia, scientifically known as Salvia hispanica, is a herbaceous plant and generally, the seeds of chia are consumed. Researchers have confirmed that components of chia seeds are beneficial for the improvement of blood lipid profile.
Chia seeds are rich in dietary fibre, minerals, omega-3 fatty acids healthy for the heart and it is considered as antioxidant-rich foods.
How to eat chia seeds?
With water
Addition of an adequate amount of chia seeds in water is the simplest way to include in your diet. Add approximately 40 grams of chia seeds to 1 litre of water and soak for 30 minutes.
With fruit juice
Sometimes, instead of water, use fruit juice as a medium to eat chia seeds. Add approximately 40 grams of chia seeds to 1 litre of fruit juice and soak for at least 30 minutes. Before consuming, just make sure that your intake is moderate since fruit juice contains sugar.
Chia Seeds Pudding
You can also make the pudding of the chia seeds and consume. In order to make chia pudding, add more amount of chia seeds to medium like water, fruit juice or milk and soak them for a longer duration to form thicker, pudding-like texture and it can be included in your breakfasts or desserts and increase the chia seeds nutrition value.
As Smoothies
In recent years, people are fond of smoothies. You can create smoothies from chia seeds by soaking chia seeds in any other smoothies and consume daily. You can add chia seeds while making bread and increase the chia seeds nutrition value.
Also Read: Learn How to Grind Flaxseed and their health benefits
Benefits of Chia Seeds
Chia seeds have increasingly become popular in recent years due to high contents of chia seeds nutrition value and its associated health benefits.
Among other benefits of chia seeds, the main health benefit includes improving blood sugar levels, increasing the blood levels of omega-3 fatty acids, helps in lowering the blood pressure, and increases the intake of fibre since chia seeds are rich in dietary fibre.
Other chia seed benefit includes serving as an antioxidant, contains high-quality proteins, helps in weight loss, lowers the risk of heart disease, contain nutrients important for bone health, reduces blood sugar levels, reduces chronic inflammation, and it is easy to incorporate in any type of diets.
4 Best Brands of Organic Chia Seeds
Here is the list of 4 best brands of organic chia seeds which are considered as the best brand of improved chia seeds nutrition value.
- Viva Naturals Chia Seeds
- Healthworks Chia Seeds
- Better body foods chia seeds
- Navitas Organics Chia Seeds
Chia Seeds for Weight loss
Chia seeds contain about 10.6 grams of fibre and diets high in dietary fibre is linked to weight loss. You must be using chia seeds for some time and now let’s know how to use chia seeds for weight loss and drive deeper to see the amazing benefits of these healthy foods and learn more about chia seeds nutrition value.
1. Pour into detox water
In order to more benefits to the detoxifying water, pour some chia seeds into the detox water. Add 1 tablespoon of chia seeds to 1 cup of water, 2 tablespoons of lemon juice, 2 tablespoons of honey and let it soak for overnight.
2. Sprinkle on Sweet Potato
Firstly, bake sweet potato using olive oil and spices. Addition of sprinkle of chia seeds to the baked sweet potato creates more nutrition value along with almond butter and bananas. This will add a value to sweet potato and increase chia seeds nutrition value.
3. On top of fruit salad
On every dinner party, you must have noticed that fruit salad is customary these days. Now let’s add some chia seeds on top of these fruit salads to increase the nutrition value of fruit salad as well as chia seeds nutrition value.
4. Add on avocado toast
Avocado is the powerhouse of nutrients and vitamins with many other health benefits. Let’s be creative by sprinkling chia seeds on avocado toast to make avocado more beneficial for your body. Are you a big fan of this fruit? Don’t miss reading about the health benefits of avocado.
5. Add on yogurts
The health benefits of yogurt comprise supporting individual digestion, increasing the immune system, supporting weight loss, promoting better moods and assisting in improving bone health. You can add chia seeds into the yogurt and consume regularly. Don’t miss the information on 17 amazing health benefits of yogurt.
Best time to consume chia seeds for weight loss
Consumption of chia seeds soaked in water or lemon juice in the morning can boost your digestion and it can improve bowel movement. Dietary fibre rich diets are also related to weight loss.
As per the time is concerned, you can incorporate in any hours of the day but for more effectiveness in weight loss, you can consume chia seed components in the early hours.
Side effects of Chia Seeds
As per the data, there are no side effects of eating chia seeds. However, the researcher recommends drinking plenty of water when eating chia seeds.
Chia seed contains omega-3 fatty acids and its consumption in large quantity can trigger a blood-thinning effect. If you are in a medication of blood thinning, you are advised to consult your medical provider before you include large quantities of chia seeds in your diet.
DISCLAIMER:
This article ‘Chia Seeds Nutrition Value and Recipes for Weight Loss‘ is intended for general information only. It does not address individual circumstances or is not a substitute for any professional advice. You are hereby advised to take concrete decisions after the following advice from medical or nutritionist professionals.
