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CHIA SEEDS
Chia seeds are tiny black seeds from the plant Salvia hispanica, which is
related to the mint.
This plant grows natively in South America.
Chia seeds were an important food for the Aztecs and Mayans back
in the day.
They prized them for their ability to provide sustainable energy in fact,
chia! is the ancient "ayan word for strength.!
Despite their ancient history as a dietary staple, only recently did
chia seeds become reconized as a modern day s!perfood.
#n the past few years, they have e$ploded in popularity and are now
consumed by health conscious people all over the world.
A " o!nce #$% rams& ser'in of chia seeds contains(
)iber( "" rams.
*rotein( + rams.
)at( , rams #- of which are .mea/0s&.
Calci!m( "%1 of the 2DA.
Mananese( 031 of the 2DA.
Manesi!m( 031 of the 2DA.
*hosphor!s( $41 of the 2DA.
They also contain %inc, &itamin '( )*iacin+, ,otassium, &itamin '- )Thiamine+ and
&itamin '..
5his is partic!larly impressi'e when yo! consider that this is 6!st a sinle
o!nce, which s!pplies only "04 calories and one ram of diestible
carbohydrate7
/ust so that we0re all on the same page, - ounce e1uals .2 grams, or about .
tablespoons.
Interestinly8 if yo! s!btract the 9ber, which may not end !p as !sable
calories for the body, chia seeds only contain "3" calories per o!nce.
This makes them one of the world0s best sources of several important nutrients,
calorie for calorie.
5o top thins o:, chia seeds are a ;whole rain< food, are !s!ally rown
oranically, are non/=M. and nat!rally free of l!ten.
3espite their tiny size, chia seeds are among the most nutritious foods on the
planet. They are loaded with 4ber, protein, 5mega6( fatty acids and various
micronutrients.
Chia seeds are hih in antio>idants that help to protect the delicate fats in
the seeds. 5hey also ha'e 'ario!s bene9ts for health.
Almost all of the carbohydrates in chia seeds are 4ber. This gives them the ability to
absorb -76-. times their weight in water. 8iber also has various bene4cial e9ects on
health.
Chia seeds are hih in ?!ality protein, m!ch hiher than most plant foods.
*rotein is the most weiht loss friendly macron!trient and can drastically
red!ce appetite and cra'ins.
Chia seeds are high in protein and 4ber, both of which have been shown to aid
weight loss. :owever, the studies on chia seeds have not noted any e9ects on
weight.
Chia seeds are 'ery hih in the .mea/0 fatty acid A@A. Howe'er, h!mans
are not ood at con'ertin this into DHA, the most important .mea/0
fatty acid.
Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these
nutrients are essential for bone health.
A st!dy in type $ diabetics showed that chia seeds can sini9cantly lower
blood press!re and a marker for inAammation.
5ne small study shows that chia seeds can partly replace gatorade as a way of carb
loading for endurance athletes, but this needs to be studied more.
Chia seeds are amon the few trendy ;s!perfoods< that are act!ally
worthy of that term.