Add a positive nutritional impact to your juice or smoothies with chia seeds. A native seed of the Americas, chia has a light nutty taste that adds a subtle yet enticing flavor. Nutritionally dense, chia seeds can be a delicious shortcut in adding fiber, omegas, protein, potassium, and calcium, all in one tiny package. Add two tablespoons of chia to any juice or smoothie for:
Chia seeds pack a walloping 8.25 grams of total dietary fiber per serving. With nutritionists reminding us to eat 25 grams of fiber a day, one serving chia provides 1/3 of our total daily fiber needs.
Omega 3 and 6
The World Health Organization recommends a minimum of 1200 mg over Omega-3s for optimum health. One serving of chia seeds provides over 4000 mg of Omega-3s, making the seeds one of the richest non-marine food source of this healthful oil. Chia also provides a bit of Omega 6 for a balance to the Omega 3s.
Chia contains 20% vegetarian protein with the all essential amino acids, making the seeds a complete whole food. Known as the “runner’s food,” legend has it that Indian and Aztec runners would subsist solely on chia due to it containing a compact yet superior protein source.
Potassium and Calcium
One serving of chia has six times more calcium than milk, helping you to strengthen your muscles and bones. Chia’s lavish amounts of potassium helps balance the natural salts within our body. High potassium levels also help keep those visiting or living at high altitudes healthy.
Improve Digest and Detoxification
Chia absorbs 12+ times its weight in water compared with flax seed that absorbs only about 6-8 times its weight. The insoluble fiber in chia reduces digestive transit time and attracts toxins to remove them from your system.
Weight Loss Winner
The high fiber content in chia seeds and its ability to reduce blood sugar levels makes it a win-win in weight loss. Due to its neutral flavor, color, and odor Chia integrates easily into any recipe making it an almost invisible and invincible weight loss ally. To get the best in bio availability from chia, grind them before adding to any recipe.
Nutritional Facts for Chia Seeds
Serving size: 20g (About 2 tbs):
- Calories (Kcal) = 66
- Protein (g) = 4.14
- Total Fat (g) = 6.56
- Saturated Fat (g) = 0.64
- Trans Fat (g) = 0
- Monounsaturated Fat (g) = 0.44
- Polyunsaturated Fat (g) = 5.44
- Omega-3 (ALA) (g) = 4.2
- Omega-6 (Linoleic Acid) (g) = 1.24
- Cholesterol (mg) = 0
- Carbohydrates (g) = 7.5
- Total Dietary Fibre (g) = 8.25
- Soluble (g) = 1.07
- Insoluble (g) = 7.18
- Sodium (mg) = 0.42
- Potassium (mg) = 140
- Calcium (mg) = 142.8
- Iron (mg) = 3.28
- Phosphorus (mg) = 213.4
- Magnesium (mg) = 78