Download Chia seeds

Chia seeds do not need to be ground to be used in baked goods or to use. Chia is easy to digest,
has very little taste but one of Nature's most nutritous foods. They are high in protein, minerals
and enzymes, fiber and calcium.
Chia seeds are both black and white in color. The nutrition is the same in both "colors" of seeds. If
you plant only the white seeds you will produce white chia or planting black will only produce
black. The biggest difference is the growing area and the climate differences. If you compare the
two seeds (analses completed by an ISO 9000 certified laboratory) the average for white chia
seeds are 16.5% protein, 32.6% lipids and for the black chia seeds 16.9% protein, 32.4%lipids.
Chia Seed -A new Entry to the Omega-3 Market?
An Ancient Food Source Recently Rediscovered. Chia seeds have been a staple food source for the
American Native people for centuries (long before the Chia Pet hit the market). Aztec warriors
would eat chia during hunting trips, and the Indians of the Southwest would eat only chia seed
mixed with water as they ran from the Colorado River to the Pacific Ocean to trade products.
The Richest Source of Omega-3
Chia seeds and oil naturally contain more than 60% Omega-3 fatty acid, this is the highest
percentage of Omega-3 of any commercially available source. The body converts Omega-3 from
chia into EPA and DHA. Chia has no odor, doesn’t go rancid, easy to store, easy to use, has very
little flavor/taste and is not contaminated with pesticides, chemicals or heavy metals.
Name: Genus species % Omega-3
Chia Salvia hispanica 62.3
Flax Linum usitatissimum 54.6
Hemp Cannabis sativa 19.9
Borage Borago officinalis 0.5
Evening Primrose Oenothera biennis 0.4
High in Protein Chia seed is a complete source of dietary protein, providing all the essential amino
acids. Compared to other seeds and grains, chia seed provides the highest source of protein,
between 19 to 23 percent protein by weight. One of the unique qualities of the chia seed is its
ability to absorb more than nine times its volume in water or other liquid. This ability can prolong
hydration and retain electrolytes in body fluids, especially during exertion or exercise. Normal fluid
retention ensures electrolyte dispersion across cell membranes, maintains fluid balances, and aids
normal cellular function.
Source of Fiber
Chia seed produces a thick mucilage in water, absorbing up to 30 times its weight in water. This
soluble fiber cleans the intestines by binging and transporting debris from the intestinal walls so
that it can be eliminated efficiently and regularly. A daily dose of chia seed provides an excellent
fiber source and most people notice a different in less than a week.
Energy/Antioxidants and no Gluten
Chia contains the usual Vitamin C, ferulates and Vitamin E but the real secret is the Cinnamic acids
that guard the omega-3 oils from oxidation. This is why chia is a stable product for years! With no
gluten, virtually no sodium, nor reported allergic reactions, grown without pesticides or toxicants.
Chia has a high energy to weight ratio (more than wheat, corn, rice or oats) that makes it a
favorite choice of long distance runners and other athletics .
A Dieter’s Dream! The gel-forming property of chia seed tends to slow digestion and sustain
balanced blood sugar levels, which can be helpful in preventing or controlling diabetes. Whole,
water-soaked chia seeds can be easily digested and absorbed. This results in rapid transport of
chia nutrients to the tissues for use by the cells. Chia also facilitates the growth and regeneration
of tissue during pregnancy and lactation, and aids the regeneration of muscles for conditioning
athletes and bodybuilders. For the dieter, this means feeling full with no more peaks and valleys in
blood sugar levels.
The fastest and easiest way to take chia seed is to add one tablespoon chia seed into an eightounce glass of water or juice, stir to break up any lumps, let sit about five minutes, stir again, and
then drink. You can also use it to make a versatile gel, which can be added to jams, jellies, peanut
butter, milkshakes, nut spreads, smoothies, hot or cold cereals, yogurts, mustard, catsup, tartar
sauce, barbecue sauces, etc. as a fat replacer, for energy and endurance, or for added great taste.
Here’s how to make the gel, which has a slightly nutty flavor:
Put nine parts water in a seal able plastic container. Slowly pour one part seed into the water,
then mix with a wire whisk or fork. This process will avoid any clumping of the seed. Wait a few
minutes and stir again to break up any clumps, let stand ten minutes, and stir again. Store up to
two weeks in the refrigerator. Add the gel, between 50 to 70 percent by volume, to any of the
above-mentioned foods, mix well, and taste. You will notice a very smooth texture, with the
integrity of the flavor intact, but you have added 50 to 70 percent more volume to your food and
have displaced calories and fat by incorporating an ingredient that is ninety percent water!
Chia gel causes a slow release of carbohydrates and an equally slow converting of carbohydrates
into glucose (blood sugar) for energy. The outer layer of chia seeds is rich in mucilloid-soluble
fiber, intended to keep the seeds from drying out in desert air. When chia seeds are mixed with
water or stomach juices, a gel forms that creates a physical barrier between the carbohydrates
and the digestive enzymes that break them down. The carbohydrates are digested eventually, but
at a slow and uniform rate. There is no insulin surge or spike needed to lower the blood sugar
level after eating chia.
Other benefits of chia gel include:
Helping to control weight: mixed with orange or other fruit juice, the gel-like seeds make a
nutritious breakfast that leaves one feeling full and without hunger until noon.
Research is being conducted to show how chia may prevent and/or overcome Type 2 (non-insulin
dependent) diabetes.
Chia seeds contain high levels of both ornega-3 and omega-6 oils, needed by all people, but
especially by pregnant women or those with PMS.
Chia seeds contain greater alpha-linolenic acid concentrations than any other seed or grain. This
substance lowers the risk of heart disease, blurred vision, and numbness.
Native people have used chia gel on wounds, for colds and sore throats, for upset stomachs, body
odors, prostate problems, and even constipation.
Chia seed contains large amounts of B vitamins and calcium. By volume, one ounce of chia
contains two percent B-2 (riboflavin), 13 percent niacin, and 29 percent thiamin, and trace
amounts of all B vitamins. In roughly two ounces of chia (100 grams), there are 600 milligrams of
calcium, contrasted with 120 milligrams of calcium in the same amount of milk. That’s five times
as much calcium than milk!
Chia also contains boron, which is needed for bones. With much of the nation’s soil boron
depleted, we simply are not getting enough boron in our daily diets. Boron is needed to aid the
metabolism of calcium, magnesium, manganese, and phosphorus in bones and for muscle growth.
Boron also can increase the levels of natural estrogen.
Early results in current cancer research with chia show promise in this area.
Chia is an excellent source of fiber - one serving can provide 30% of the daily requirement.
All of this brings us back to Chia Pets. Chia seeds are too sticky for conventional sprouting jars
(remember all the talk about chia gel), but sprout very easily when spread out on earthenware.
Thus the Chia Pet was born in Mexico in the Chiapas region (Chiapas was named after the chia
seed and means "Water of Chia"). The Mexicans have long made earthenware in the shapes of
Chia Pets, and yes, you can eat the sprouts that grow on the Chia Pet. They taste like watercress
(but better), and are full of vitamins and minerals, just like the seeds.
CHIA -The Anicent Food of the Aztecs: All Natural, No Trans Fats, Gluten Free, Non-GMO Richest
Whole Food Source of Omega 3 and Fiber in nature Six times more calcium than whole milk Three
times more Iron than spinach Fifteen times more magnesium than broccoli
Amount per Serving 4 Teaspoons per serving Total Fat 7.8g Saturated Fat 0.8g Trans Fat***
Polyunsaturated Fat 5.8g Monounsaturated Fat.05g Cholesterol 0mg Sodium 4.75mg Total
Carbohydrates 11.0g Dietary Fiber 9.4g Protein 5g Vitamin A 300iu Vitamin C 1.3mg Calcium
158mg Iron 4.1mg Essential Fatty Acids Omega-3 (ALA) 4.8g Omega-6 (LA) 1.4g
Chia Seed Nutrients Per Serving data supplied by NutritionData.com
Nutrients per Serving for Chia seeds per 1 ounce (28g)
Food Energy Amounts Per Selected Serving %DV Calories 137 (574 kJ) 7% Calories from
Carbohydrate 50.2 (210 kJ) Calories from Fat 72.1 (302 kJ) Calories from Protein 15.2 (63.6 kJ)
Calories from Alcohol ~
Carbohydrates Amounts Per Selected Serving %DV Total Carbohydrate 12.3 g 4% Dietary Fiber
10.6 g 42% Starch ~ Sugars ~ Sucrose ~ Glucose ~ Fructose ~ Lactose ~ Maltose ~ Galactose ~
Fats & Fatty Acids Amounts Per Selected Serving %DV Total Fat 8.6 g 13% Saturated Fat 0.9 g
4% 4:00 ~ 6:00 ~ 8:00 ~ 10:00 ~ 12:00 ~ 13:00 ~ 14:00 8.4 mg 15:00 8.4 mg 16:00 567 mg
17:00 17.6 mg 18:00 253 mg 19:00 ~ 20:00 26.0 mg 22:00 9.0 mg 24:00:00 ~
Monounsaturated Fat 0.6 g 14:01 8.4 mg 15:01 ~ 16:1 undifferentiated 8.7 mg 16:1 c ~ 16:1 t ~
17:01 0.0 mg 18:1 undifferentiated 562 mg 18:1 c ~ 18:1 t ~ 20:01 12.9 mg 22:1
undifferentiated ~ 22:1 c ~ 22:1 t ~ 24:1 c ~ Polyunsaturated Fat 6.5 g 16:2 undifferentiated ~
18:2 undifferentiated 1620 mg 18:2 n-6 c,c ~ 18:2 c,t ~ 18:2 t,c ~ 18:2 t,t ~ 18:2 i ~ 18:2 t not
further defined ~ 18:03 4915 mg 18:3 n-3, c,c,c ~ 18:3 n-6, c,c,c ~ 18:4 undifferentiated ~ 20:2
n-6 c,c ~ 20:3 undifferentiated ~ 20:3 n-3 ~ 20:3 n-6 ~ 20:4 undifferentiated ~ 20:4 n-3 ~ 20:4
n-6 ~ 20:5 n-3 ~ 22:02 ~ 22:5 n-3 ~ 22:6 n-3 ~ Total trans fatty acids ~ Total trans-monoenoic
fatty acids ~ Total trans-polyenoic fatty acids ~ Total Omega-3 fatty acids 4915 mg Total Omega6 fatty acids 1620 mg
Learn more about these fatty acids and their equivalent names
Protein & Amino Acids Amounts Per Selected Serving %DV Protein 4.4 g 9% Tryptophan 202 mg
Threonine 186 mg Isoleucine 195 mg Leucine 352 mg Lysine 257 mg Methionine 25.2 mg Cystine
101 mg Phenylalanine 288 mg Tyrosine 141 mg Valine 294 mg Arginine 555 mg Histidine 147 mg
Alanine 260 mg Aspartic acid 457 mg Glutamic acid 691 mg Glycine 254 mg Proline 251 mg Serine
283 mg Hydroxyproline ~
Vitamins Amounts Per Selected Serving %DV Vitamin A ~ ~ Retinol ~ Retinol Activity Equivalent ~
Alpha Carotene ~ Beta Carotene ~ Beta Cryptoxanthin ~ Lycopene ~ Lutein+Zeaxanthin ~
Vitamin C ~ ~ Vitamin D ~ ~ Vitamin E (Alpha Tocopherol) ~ ~ Beta Tocopherol ~ Gamma
Tocopherol ~ Delta Tocopherol ~ Vitamin K ~ ~ Thiamin ~ ~ Riboflavin ~ ~ Niacin ~ ~ Vitamin
B6 ~ ~ Folate ~ ~ Food Folate ~ Folic Acid ~ Dietary Folate Equivalents ~ Vitamin B12 0.0 mcg
0% Pantothenic Acid ~ ~ Choline ~ Betaine ~
Minerals Amounts Per Selected Serving %DV Calcium 177 mg 18% Iron ~ ~ Magnesium ~ ~
Phosphorus 265 mg 27% Potassium 44.8 mg 1% Sodium 5.3 mg 0% Zinc 1.0 mg 7% Copper 0.1
mg 3% Manganese 0.6 mg 30% Selenium ~ ~ Fluoride ~
Sterols Amounts Per Selected Serving %DV Cholesterol 0.0 mg 0% Phytosterols ~ Campesterol ~
Stigmasterol ~ Beta-sitosterol ~
Other Amounts Per Selected Serving %DV Alcohol 0.0 g Water 1.4 g Ash 1.4 g Caffeine ~
Theobromine ~
Footnotes for Seeds, chia seeds, dried Nutrient data for this listing was provided by USDA SR19.
Each "~" indicates a missing or incomplete value.
Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2000
Calorie reference diet. Your daily values may be higher or lower based on your individual needs.
NDs Opinion, Completeness Score™, Fullness Factor™, Rating, and Better Choices Substitutions™
are editorial opinions of NutritionData.com, given without warranty, and are not intended to
replace the advice of a nutritionist or healthcare professional. NDs opinions and ratings are based
on weighted averages of the nutrient densities of those nutrients for which the FDA has
established Daily Values, and do not consider other nutrients which may be important to your
health, nor take into account your individual needs. Consequently, NDs higher-rated foods may
not necessarily be better than lower-rated ones. All foods, regardless of their rating, have the
potential to play an important role in your diet.
The Amino Acid Score has not been corrected for digestibility, which could reduce its value.