Almonds and Olivez

Chia Seed

Benefits, Nutritional Profile and How to!

Chia seed or Salvia Hispanica L, its botanical name, comes from a flowering annual plant that produces small white or purple blossom and is said to be able to grow up to one meter in height.  The plant has been a staple or medicinal food by inhabitants of South and Central America in the pre-Columbian era.

Chia is mainly grown for its seeds which are oval shape which may be white, grey or even black in colour.  It is donned for its nutritional properties which includes its high omega-3 fatty acid content which have propelled it as a superfood in many health circles.  Chia seed is also known for its high fiber and protein content as well as its minerals and high antioxidant properties. It is also gluten free which makes it a welcoming favourite among those with celiac disease or otherwise gluten intolerant.

You can read more on Chia Seed in this detailed article here.

Chia Seed Nutritional Profile

100g – (3.5 ounces) of Chia Seed:

  • Calories: 486
  • Protein: 5g
  • Carbohydrates: 1g
  • Fiber: 4g
  • Fat:7g
  • Calcium: 631 mg
  • Potassium: 407 mg
  • Magnesium: 335 mg
  • Phosphorus: 860 mg
  • Water:8g
Ref: (USDA Standard Reference, 2019)

Here are some Health Benefits of Eating Chia Seed

  1. An excellent source of omega-3 fatty acids, which plays a major role in the prevention of clots formation and plaques in the arteries.
  2. Protein packed.
  3. Fiber-rich.
  4. A great source of antioxidants.
  5. Excellent source of vitamins and minerals (B1, B2, B3, magnesium etc.).

Remember, You can read the detailed article on Chia Seed here

Here are some ways You can include Chia Seed in your diet

  1. Soak in milk for a pudding.
  2. Add to smoothies, yogurts, oatmeal, and cereal.
  3. Sprinkle on Salads.
  4. Baked goods.
  5. Salad Dressings.

How will you add this nutrient-dense Seed to your diet?

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