Updated: Jun 28, 2021
Though chia seeds are small, their nutritional content is highly impressive. In fact, one serving (28g / 2 tbsp) accounts for 18% of the daily recommended value for calcium, 30% of the RDI of manganese, 30% of the RDI of magnesium, and 27% of the RDI of phosphorus.
"Chia” is the ancient Mayan word for “strength.” Chia Seeds are the tiny black seeds of the chia plant (Salvia Hispanic), packed full of fibre, omega-3 fatty acids, high-quality protein and many antioxidants.
Chia seeds are a great source of calcium, phosphorus, magnesium and protein, which helps to build stronger bones. In fact, one serving (28g) of chia seeds has 18% of the daily recommended intake for calcium, higher than milk (gram to gram), making it a good source for lactose-intolerants.
Chia seeds consist of 14% protein which is relatively high in seeds. Protein is essential for growing, training, and ageing as proteins are the building blocks of muscles and cells within your body. In addition, chia seeds have various amino acids in their nutritional profile, allowing your body to absorb the protein fully.
Chia seeds also may expand up to 10 times their original size, as their soluble fibre absorbs large amounts of water. More than 80% of the carb content of chia seeds is in the form of fibre, and in one serving (28g), it provides around 11grams of fibre, almost half of the recommended daily intake for women and men (25-28g). In addition, some of the insoluble fibre may promote better gut health as the fermentation of these fibres encourages the formation of short-chain fatty acids (SCFAs).
Thus, eating chia seeds will keep you satiated for long periods of time while supplying many of the needed nutrients missing in our diet.
Here is how to make a simple chia seed pudding.