Nutritional Benefits Chia Seeds
The Mayan word for “strength” is CHIA. Known as “runners food”, runners and warriors used them for long distance running and during battles. The nutritional benefits of chia seeds wasn’t lost on the Aztec warriors either who ate them to give themselves sustained energy.
Chia seeds have become on of the most popular Superfoods. Not only for the nutrient density and energy boosting powers, but the additional fiber and the added feeling of fullness they provide.
The Reason They’re So Beneficial
One ounce (28 grams) about 2 Tablespoons of Chia seeds provide:
- Protein: 4 grams with 19 amino acids including all 9 essential amino acids.
- Fiber: 11 grams and Alpha-Linolenic Acid (to help prevent Diabetes)
- Fat: 5 grams of Omega-3 fatty acids (more than Salmon)
- Calcium: 18% of the RDA
- Manganese: 30% of the RDA
- Magnesium: 30% of the RDA
- Phosphorus: 27% of the RDA
- Zinc, Potassium, Iron, Silicon, Iodine, Copper, Sulfur, Boron
- Vitamins A, E, D, B1, B2, B3
- Trace minerals:
Add soaked chia seeds to any vegetarian dish and you’ve got Complete Protein for proper muscle growth, tissue repair and many other bodily functions.
Other Super Benefits
- High Fiber: gives you a feeling of Fullness to aide in weight loss. It also cleans and soothes the digestive tract.
- High in Antioxidants: helps stop inflammation and free radical damage to prevent aging.
- Hydrates the body: helps nourish the skin
- Long burning fuel source: boosts Energy and Metabolism
- Balances Blood Sugar and Insulin Levels:
- Lower Blood Pressure: for heart health and prevent atherosclerosis
How I Found Out About Them
I’ve always loved nuts, pumpkin seeds, sunflower seeds, but I didn’t think of them nutritionally until being introduced to Dr. Fuhrman’s “Eat To Live” G.B.O.M.B. S. The “S” being Seeds of course. I started using Ground Flax seed in My Salad Dressing and as a thickening agent in my cooking.
I wasn’t really introduced to Chia seeds until I read “Eat To Lose, Eat To Win” by Rachel Beller. She recommended Chia seeds (along with ground Flax seed) as her Favorite Fiber Boosters. I was doing research on Fiber For Weight Loss for this website. I had to try Chia seeds, for the Fiber, the Energy, the Endurance, the Weight Loss.
Rachel suggests only the white chia because the black chia grosses her out. I’ve only used the black seeds, they’re less expensive and I’m not easily grossed out.
I start by soaking the black Chia seeds in water.
I take ¼ cup of black chia seeds and add them to 1 ½ cups of water, and then let the seeds absorb the water and turn into like a jelly. They have no real flavor and the texture reminds me of the jelly and seeds of a tomato.
I began adding the soaked chia to; my morning energy drink (20 ounces of water, ½ tsp of Baking Soda and 2 Tbsp of soaked Chia seeds), my morning oatmeal, my beans for lunch, soups, stews and anything I could think of to add them to. I would go through that 1 ½ cups of soaked chia seeds a day.
Why Add Chia To Your Nutrition
I added Chia to my Nutrition to help with Endurance while jogging and running to help improve my performance and to help with weight loss by adding more Fiber to my diet…. Chia Is Fiberific!
But, that doesn’t even scratch the surface of what these tiny little powerhouses can do to help you Lose weight and Live a Longer Healthier Life.
- Build Muscle & Lose Weight: great source of lean protein while helping you to feel full.
- Enhanced Athletic Performance: boost metabolism and burn belly fat.
- Digestive Health: the gelatin-like soluble fiber cleans your digestive tract and supports growth of Probiotics in the gut.
- Heart Health: by reversing inflammation, regulate cholesterol and lower blood pressure.
- Prevent Aging: Antioxidants speeds up the skin’s repair systems.
- Stronger Bones: Calcium and Boron both essential for bone health.
- Dental Health: Calcium and Phosphorus the building blocks for your teeth. Zinc prevents plaque and bad breath.
- Prevent Diabetes: rich in alpha-linolenic acid (ALA) and fiber which can prevent metabolic disorders which are factors in developing diabetes.
- Fight Cancer: alpha-linolenic acid (ALA) which is an Omega-3 fatty acid limited the growth of cancer cells in breast and cervical cancers.
What more could you ask from these little tiny and amazing seeds?
Make them affordable and easily available. Every grocery store in my neighborhood carries the white chia seeds in small (expensive) 8 ounce packages. I prefer to buy the black Organic seeds in my local health food store for about half the price ($5 a pound). I use ¼ cup a day soaked in water. If you can’t find them in a store by you ask the manager to stock them, or go to the health food store like I do. Of course you can find them online.
Wherever you find them I’m sure you’ll agree they’re a big bang for a buck.
You have your Superfoods, but the Nutritional Benefits of Chia seeds put them in a class of their own.
Chia Seeds for Sustained Energy and Hydration
For more information on Chia Seeds, please check out this article by Marry Spencer at
As always your Comments and Questions are welcome.