| 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
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
References
- Study evaluating Omega 3 Chia seed as a means of carbohydrate loading for endurance exercise
- 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
- The Nurses’ Health Study found a 40% reduced risk of sudden cardiac death in women who ate the highest amounts of ALA.
- 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.
- 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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