chia seeds

Chia-seeds-mexican

PRIMARY MICRO NUTRIENTS manganese, copper, selenium, iron, phosphorus, potassium
SECONDARY MICRO NUTRIENTS calcium, magnesium, zinc, Vitamin B1, B3

 

TERTIARY MICRO NUTRIENTS  Vitamin B2, Folate
NUTRITIONAL HIGHLIGHTS Superior carbohydrate source for endurance athletes (1)

Complete food containing all 9 essential amino acids (2)

FUNCTIONAL BENEFITS Anti-cancer and anti-oxidant rich

Hunger management and Cardio Vascular health

  • Increased satiety and effective blood sugar management from dietary fiber
  • Heart health from ALA fatty acid consumption (3), (4)
  • Beneficially effect to cholesterol levels, weight loss, satiety and cardio-metabolic disease prevention – when incorporated as part of a varied plant-rich diet and other healthy lifestyle behaviours (5, 6, 7)

Decent source of essential minerals and vitamins

NOTES Sixty percent of the oil in chia seeds is from omega-3 fatty acids. [2]

chia seeds
Nutrient RDA Unit per 100 g %RDA %RDA per 25g
Water g 5.8
Energy kcal 486
Protein g 16.54
Total lipid (fat) g 30.74
Carbohydrate, by difference g 42.12
Fiber, total dietary g 34.4
Minerals
Calcium, Ca 1000 mg 631 63.10% 15.80%
Iron, Fe 8 mg 7.72 96.50% 24.10%
Magnesium, Mg 420 mg 335 79.80% 19.90%
Phosphorus, P 700 mg 860 122.90% 30.70%
Potassium, K 470 mg 407 86.60% 21.60%
Sodium, Na mg 16
Zinc, Zn 11 mg 4.58 41.60% 10.40%
Copper, Cu 0.9 mg 0.924 102.70% 25.70%
Manganese, Mn 2.3 mg 2.723 118.40% 29.60%
Selenium, Se 55 µg 55.2 100.40% 25.10%
Vitamins
Vitamin C 90 mg 1.6 1.80% 0.40%
Thiamin, B1 1.2 mg 0.62 51.70% 12.90%
Riboflavin, B2 1.3 mg 0.17 13.10% 3.30%
Niacin, B3 16 mg 8.83 55.20% 13.80%
Pantothenic acid, B5 5 mg 0.00% 0.00%
Vitamin B-6 1.7 mg 0.00% 0.00%
Folate, total 400 µg 49 12.30% 3.10%
Vitamin B-12 2.4 µg 0 0.00% 0.00%
Vitamin A, IU 5000 IU 54 1.10% 0.30%
Vitamin E, total 15 mg 0.5 3.30% 0.80%
Lipids
Fatty acids, total saturated g 3.33
Fatty acids, total monounsaturated g 2.309
Fatty acids, total polyunsaturated g 23.665
Omega 3 g
Cholesterol 0 mg 0
Amino Acids
Tryptophan g 0.436
Threonine g 0.709
Isoleucine g 0.801
Leucine g 1.371
Lysine g 0.97
Methionine g 0.588
Cystine g 0.407
Phenylalanine g 1.016
Tyrosine g 0.563
Valine g 0.95
Arginine g 2.143
Histidine g 0.531
Alanine g 1.044
Aspartic acid g 1.689
Glutamic acid g 3.5
Glycine g 0.943
Proline g 0.776
Serine g 1.049

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database

References

  1. Study evaluating Omega 3 Chia seed as a means of carbohydrate loading for endurance exercise
  2. Suri, S., Passi, J. S., Goyat, J. Chia Seed (Salvia Hispanica L.) – A New Age Functional Food. 4th International Conference on Recent Innovations in Science Engineering and Management. March 20, 2016
  3. The Nurses’ Health Study found a 40% reduced risk of sudden cardiac death in women who ate the highest amounts of ALA.
  4. The Cardiovascular Health Study cohort with more than 5000 men and women, ages 65 years and older, found a 50% lower risk of fatal ischemic heart disease with higher intakes of ALA.
  5. 6. 7. Literature reviews and controlled trials in humans have not shown a specific benefit of chia seeds on cardiovascular risk factors including body weight, blood pressure, lipid levels, blood sugar, and inflammation. [5, 6, 7]

Other information sources:

Dr Axe – online functional medical review of Chia Seeds

Harvard school of public health review of Chia seeds with good study references

Self Nutrition Data: an online nutrient breakdown of foods

 

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