Real Food: Raw Chia Seeds

real food: chias being prepped for pudding!

Chia seeds are a powerhouse of nutrition and offer numerous health benefits.

They are an excellent source of dietary fiber, which supports digestive health and helps maintain a feeling of fullness, aiding in weight management. Rich in omega-3 fatty acids, chia seeds promote heart health by reducing inflammation and improving cholesterol levels.

The Daily Value (DV) for omega-3 fatty acids is not explicitly set by the FDA

…but general recommendations suggest an intake of about 1,100 mg per day for women and 1,600 mg per day for men. Based on these recommendations:

For women, 1 oz. of chia seeds provide approximately 447% of the recommended daily intake of omega-3 fatty acids.

For men, 1 oz. of chia seeds provide approximately 307% of the recommended daily intake of omega-3 fatty acids.

They are also packed with antioxidants, vitamins, and minerals like calcium, magnesium, and iron, which contribute to bone health, muscle function, and overall vitality. Furthermore, chia seeds provide a good amount of plant-based protein, making them a great addition to vegetarian and vegan diets. Incorporating chia seeds into your diet can enhance energy levels, support cardiovascular health, and improve digestive function.

Detailed Nutrition Facts

Here are the approximate nutritional values for 28 grams (1 ounce) of chia seeds:

Total Fat8.6 g13%
Saturated Fat0.9 g5%
Monounsaturated Fat0.6 gN/A
Polyunsaturated Fat6.5 gN/A
Cholesterol0 mg0%
Sodium5 mg0%
Total Carbohydrates12.3 g4%
Dietary Fiber10.6 g42%
Sugars0.4 gN/A
Protein4.4 g9%
Vitamin C0.1 mg0%
Calcium179 mg14%
Iron2.2 mg12%
Magnesium95 mg24%
Phosphorus244 mg35%
Potassium115 mg3%
Zinc1.0 mg9%
Copper0.1 mg4%
Manganese0.6 mg30%
Vitamin B60.1 mg5%
Folate7 mcg2%