About Chia Seeds
Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the sage family (Lamiaceae) native to central and southern Mexico, or of the related Salvia columbariae of the southwestern United States and Mexico. Chia seeds are oval and gray with black and white spots, having a diameter around 2 millimetres (0.08 in). The seeds are hydrophilic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based foods and beverages a distinctive gel texture.
Chia seeds may be sprinkled or ground up on top of other foods. Chia seeds can also be mixed into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread. They can be soaked in water and consumed directly or mixed with any kind of juice to make chia fresca or with milk. Chia seed pudding, similar to tapioca pudding, is made with a type of milk, sweetener, and whole chia seeds. Chia seeds may also be ground and made into a gelatin-like substance or eaten raw. The gel from ground seeds may be used to replace as much as 25% of the egg and oil content in cakes.
Weight: 400 Gram
400 Gram of Chia Seeds
A one-ounce (28 grams) serving of chia seeds contains:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorus: 27% of the RDI.
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
This is particularly impressive considering that this is just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrate.
Ten Health Benefits of Chia Seeds ...and many more other benefits
Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients.
1. Chia Seeds Are Loaded With Antioxidants
Another area in which chia seeds shine is their high antioxidant content. These antioxidants protect the sensitive fats in the seeds from going rancid.
Most importantly, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer .
2. Almost All the Carbs in Them Are Fiber
One ounce (28 grams) of chia seeds has 12 grams of carbs. However, 11 of those grams are fiber, which your body doesn’t digest. Fiber neither raises blood sugar nor requires insulin to be disposed of. Though it belongs to the carbohydrate family, its health effects are drastically different from those of digestible carbs like starch and sugar.The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes chia a low-carb friendly food.
Fiber also feeds the friendly bacteria in your intestine, which is important — keeping your gut flora well fed is absolutely crucial for health. Chia seeds are 40% fiber by weight, making them one of the best sources of fiber in the world.
3. Chia Seeds Are High in Quality Protein
Chia seeds contain a decent amount of protein. By weight, they’re about 14% protein, which is very high compared to most plants.They also have a good balance of essential amino acids, so your body should be able to make use of their protein content. Protein has various health benefits and is by far the most weight loss friendly dietary nutrient. A high protein intake lowers appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.
Chia seeds really are an excellent protein source — especially for people who eat little or no animal products.
4. The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight.
Many health experts believe that chia seeds can aid weight loss. Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food. Several studies have examined the soluble fiber glucomannan, which works in a similar way, showing that it can lead to weight loss.
5. Chia Seeds Are High in Omega-3 Fatty Acids
Like flaxseeds, chia seeds are very high in omega-3 fatty acids. In fact, chia seeds contain more omega-3s than salmon, gram for gram. However, it’s important to keep in mind that the omega-3s in them are mostly ALA (alpha-linolenic acid), which is not as beneficial as you may think. ALA needs to be converted into the active forms eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) before your body can use it.
6. Chia Seeds May Lower Your Risk of Heart Disease
Given that chia seeds are high in fiber, protein and omega-3s, they may reduce your risk of heart disease.
7. They’re High in Many Important Bone Nutrients
Chia seeds are high in several nutrients that are important for bone health. This includes calcium, phosphorus, magnesium and protein. The calcium content is particularly impressive — 18% of the RDI in a single ounce (28 grams). Gram for gram, this is higher than most dairy products. As a result, chia seeds may be considered an excellent source of calcium for people who don’t eat dairy.
8. Chia Seeds May Reduce Blood Sugar Levels
High fasting blood sugar levels are a typical symptom of untreated type 2 diabetes. Consistently high fasting blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease.
9. They May Reduce Chronic Inflammation
Inflammation is your body’s normal response to infection or injury.
10. Chia Seeds Are Easy to Incorporate Into Your Diet
Chia seeds are incredibly easy to incorporate into your diet. The seeds themselves taste rather bland, so you can add them to pretty much anything.
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