Chia seeds do not have a distinctive taste, maybe a mild one, chiefly nutty. However, these seeds sway in providing nutritional benefits. They have minerals and vitamins in varied quantities, contributing to the well-being of the human body in some way.
Although the inventory of nutrients is much longer than we will see below, we have purely highlighted the most prominent ones. Check out which seven are they and how they are promoting health or preventing diseases.
The 7 Essential Nutrients in Chia Seeds
ALA
There are alpha-linolenic fatty acids. One tablespoon of these seeds encompasses around 1.32 grams of ALA. These fatty acids are essential for human growth and development. They also reduce the risk of heart disease and improve its functionality, such as pumping and normal heart rhythm maintenance.
Besides, some of the other health benefits of ALA include lowering high blood pressure, lessening the risk of hardening of the arteries, and reducing the risk of getting pneumonia. ALA combats the plaque in arteries, which is basically fatty buildup.
Also, you will relish the lesser risk of getting a heart attack.
Fiber
Chia seeds are well-known as a source of another sort of nutrient called fiber. Another source has cited it as dietary fiber and called it the indigestible plant compound that does not alter during the passage through the human stomach and intestines. The prime purpose of fiber is to improve the digestive system.
Moreover, fiber can promote the functions of the heart and lower cholesterol levels. Because of its ability to delay the digestion process, fiber is responsible for giving you a sensation of stomach fullness. This can further combat your frequent food craving problems.
Besides, if you are opting for weight loss, savor the features of fiber in chia seeds.
Protein
In terms of protein, 2 to 3 tablespoons of chia seeds have the same quantity as one big egg. They are a huge source of protein, with about 4.7 grams in 28 grams of these seeds. This supports the health of skin and hair and provides moisturizing and strengthening benefits.
Furthermore, the protein in chia seeds is vital for burning fat, building muscle mass, and regulating blood sugar. This protein strengthens the muscles and helps you to form lean muscles, a perfect tip for bodybuilders.
Also, proteins aid in improving the immune system and tissue repair and reconstruction.
Fat
Or more like good fats. In 28 grams of chia seeds, there is around 8.7 grams of fat. This kind of nutrient is helpful in supporting cell growth and maintaining the cholesterol level in the human body. Moreover, fats also give energy to you and safeguard your organs.
People often misjudge the importance of fats and regard them to obesity or other health issues. However, fats are significant for our bodies and assist in absorbing vitamins. Also, they give the sensation of fullness.
Besides, people can relish the support in gut health and beneficial effects on blood pressure because of good fats.
Carbohydrates
Despite being high in fat and moderate in protein, chia seeds are apt for low-carb diets. One example of such a diet is the keto diet. Carbs are useful for boosting mood, controlling weight, improving digestive health, accelerating recovery, fueling your brain, and promoting the sleep cycle.
Besides, in 100 grams of chia seeds, there are 42 grams of carbohydrates. These seeds do not jeopardize ketosis and even refrain from increasing blood sugar levels, which makes them distinctive from many other seeds and nuts. A source on the internet has associated the carbs in chia seeds with fiber.
Calcium
In 100 grams of chia seeds, there is around 631 mg of calcium. Alongside magnesium and phosphorus, this component is extremely crucial for the strengthening of bones. Not only this, but your heart, nerves, and muscles also require calcium to perform their function properly.
Furthermore, you can enjoy a few other healthful perks as well, such as a reduction in the risk of high blood pressure, osteoporosis prevention, support in muscle movement, and strong teeth. Calcium also supports healthy pregnancy; hence, there is no harm in consuming a moderate amount of chia seeds during your blissful period.
Vitamins
Chia seeds have fewer vitamins as compared to minerals, due to which people find them less preferred options for vitamin intake. However, we have found sources that these seeds comprise some amount of vitamin C, vitamin E, and vitamin B3.
As per our research, there is only 1.6 mg of vitamin C in 100 grams of these seeds. Additionally, there is 0.62 mg of vitamin B1, 0.17 mg of vitamin B2, 8.83 mg of vitamin B3, 49 μg of vitamin B9, and 0.5 mg of vitamin E.
Overall, vitamins are vital in normal growth and assist cells and organs in performing efficiently.
What Are the Chia Seeds Nutrients?
There are plenty of nutrients, however, let us state the ones we did not explain earlier; iron, copper, selenium, manganese, magnesium, and phosphorus.
Is Chia High in Protein?
There is a good amount of plant-based protein in chia seeds.
Is Chia Seed Good for Skin?
Yes, chia seeds can improve the flexibility and radiance of skin.
Conclusion
Simply put, if you input ‘chia seeds nutrients’ in the internet search engine, you will surprise your senses with a huge list. These are the base of reasons why chia seeds were highly popular from ancient times. They entail fiber, ALA, calcium, carbohydrates, fat, protein, iron, magnesium, vitamins, phosphorus, and more. Each component contributes in a different quantity with many health benefits.
For instance, calcium in organic chia seeds is apt for bone strengthening and positively affecting the functionality of muscles. Furthermore, chia seeds have carbohydrates that resemble fiber, as per a source online. These carbs are effective for promoting the sleep cycle, accelerating recovery, and boosting the digestive system.
Another nutrient is fiber which works well for weight loss. Fiber does not modify during their passing through the stomach and intestines and battle the excessive hunger issues. Also, chia seeds have some vitamins which are lower in amount as compared to minerals. Some of the vitamins are vitamin E, vitamin C, vitamin B9, and vitamin B2.
