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Chia Seeds

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Despite their small size, chia seeds are full of important nutrients. Chia is an edible seed that comes from the desert plant Salvia hispanica  "Chia" means strength, and folklore has it that these cultures used the...

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Despite their small size, chia seeds are full of important nutrients.

Chia is an edible seed that comes from the desert plant Salvia hispanica

 "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.

Fast facts on chia seeds:

Here are some key points about chia seeds. More detail is in the main article.

  • Chia seeds are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium.
  • A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein.
  • Mixed with water, they can replace eggs in vegan cooking.
  • Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating.

A one-ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are omega-3s).
  • Calcium: 18% of the RDI.
  • Manganese: 30% of the RDI.
  • Magnesium: 30% of the RDI.
  • Phosphorus: 27% of the RDI.
  • They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine), and vitamin B2.