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NutritionData
show that 1 ounce (28 grams) of chia seeds contains 27% of our RDI of
phosphorus, 18% of our RDI of calcium, 30% of our RDI of magnesium and
varying quantities of copper, zinc and potassium. Furthermore, 1 ounce of
chia seeds also contains 42% of our RDI of dietary fiber, making them an
effective natural cure for constipation. See here for more information what
this fiber is able to do in terms of weight loss and
diabetes.
NSRI findings
show that chia seeds are a user-friendly, a versatile, unique and
exceptional low-calorie source of dietary fiber, omega-3 fatty acids,
complete protein, iron, antioxidants, calcium, and magnesium.
click for a close up chia comparison
chart
A
1 ounce (28 grams) serving of chia seeds contains (1, 2):
·
Fiber: 11 grams.
·
Fat: 9 grams (5 of which are Omega-3s
·
Protein: 4
grams.
·
Magnesium: 30% of the RDA.
·
Calcium: 18% of the RDA.
·
Phosphorus: 27% of the RDA.
·
Manganese: 30% of the RDA.
·
They also contain a decent amount of Potassium, Zinc, Vitamin B1
(Thiamine), Vitamin B3 (Niacin), and Vitamin B2.
USDA complete list of
nutrients
For
the 18% of the RDA of Calcium is significant in respect of preventing
osteoporosis and maintaining oral and bone health. Bone health is
furthermore enhanced by the content of magnesium, phosphorus, and protein.
Gram for gram, the 18% of the RDA of calcium is higher than most dairy
products. For people who don’t eat dairy, chia seeds is an excellent source
for the daily calcium.
The
already mentioned manganese is however not a well-known nutrient,
but it's important equally for your bones and improves your body make use
of other essential nutrients like biotin and thiamin. One ounce of chia
seeds represent 30% of your recommended intake of this mineral.
This
is also true for the mineral called phosphorus. This too helps you
maintain healthy teeth and bones. In fact, Phosphorus is so essential that
it makes up 1% of a person's total body weight because it is present in
every cell and especially bones and teeth. Phosphorus is also used to
tissue growth and repair and to synthesize protein for cell.
In
addition to the protein, fiber, and the list of vitamins and minerals, chia
seeds furthermore contain 3 powerful antioxidants which are myristicin,
quercetin, and kaempferol. These antioxidants naturally occur and help
stabilize tissues that otherwise would be affected by allergies.
The
abovementioned figures are especially impressive because the amount is just
a single ounce, which is only 137 calories and just one gram of digestible
carbohydrate! And if you subtract the fiber, chia seeds only contain 101
calories per ounce.
Conclusion
chia seeds is definitely one of the world’s best sources of several
important nutrients, calorie for calorie.
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