Chia Seeds Nutrition
Even a quick look at ready-to-consume chia seed product nutrition label is sufficient for any health-conscious individual to conclude that these tiny seeds are, indeed, one of the most beneficial superfoods known to modern man. Each tiny seed is packed full with macronutrients and micronutrients as well as antioxidants, dietary fiber and essential fatty acids, all of which are vital in the maintenance of good health.
In the following section, we shall take a closer look at the chia foods nutritional information. It should be noted that, for the purposes of uniformity, the general values provided are for a 1-ounce serving of chia seeds, unless otherwise stated. Also, these nutritional values will differ from one brand to the next although the differences are negligible.
First on the list of Chia nutrition is carbohydrates. Each serving of Chia seed contains 12 grams of carbohydrates in total – 11 grams of soluble fiber and 1 gram of pure carbohydrates. On a recommended diet of 2,000 calories per day for healthy individuals, each serving equals 4% daily values.
For each serving, Chia foods contain approximately 9 grams of fat, of which about 8 grams are unsaturated fats while 1 gram is saturated fat. It provides for 13 percent of daily values for total fat intake. The importance of chia food products on nutrition can be said to lie in its fat content. Chia seeds are rich in essential fatty acids specifically omega-3 ALA, omega-6 LA and omega-9 in amounts ranging from 17.5-19.8 grams, 7.1-5.8 grams, and 3.3 grams, respectively. However, these amounts are relevant only for every 100 grams.
Individuals on weight loss programs are delighted upon seeing Chia’s nutritional information in regards to the number of calories. At just 137 calories for every 1-ounce serving, chia foods are excellent additions to food and beverages because these add bulk without adding on the calories.
Each 1-ounce serving of chia seeds contain approximately 4 grams of protein. This is an important macronutrient in the transport of nutrients, synthesis of enzymes, and development of muscles, among numerous other vital functions in good health.
Vitamins and Minerals
Let’s not forget the abundance of minerals in this Chia nutrition list either. Minerals perform a wide variety of functions in the body including but not limited to the healthy development of bones, tissues and muscles; transport nutrients; and production of energy.
The following values are pertinent to 100 grams of chia seeds, with each 100 grams equivalent to 3.5 ounces:
• Vitamins B12 90 mg
• Vitamin B3 5.97 mg
• Vitamin B2 0.12 mg
• Vitamin B1 0.21 mg
• Calcium 500 mg
• Copper 2.44 mg
• Folate 90 mcg
• Iron 6.5 mg
• Magnesium 290 mg
• Manganese 5.84 mg
• Molybdenum 0.2 mg
• Phosphorus 600 mg
• Potassium 500 mg
• Zinc 44.6 mg
Last but not least on the chia seeds nutrition list are the antioxidants, which fight anti-aging in the cells. These antioxidants include chlorogenic acid, caffeic acid, quercetin, myricetin, and kaempferol.