Download Chia Seeds Nutrition

Omega 3 and 6
for the vegetarians
What is Chia Seeds?

Chia is called Nature’s
Complete Superfood
because it is very high
in nutrition that is
essential for a healthy
diet including Omega
3, dietary fibre and
protein as well as
vitamins and minerals
and antioxidants.
Chia is whole grain food
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Chia is a wholegrain food
because it contains all
components of the grain;
the Bran, Germ and
Endosperm.
There is a constantly
growing body of evidence
that the consumption of
wholegrain foods leads to
better health. Research
also shows that eating
wholegrain foods can help
lower the risk of being
overweight and lower the
risk of diet related disease
such as diabetes and heart
disease.
Chia is a whole grain food
Many of the important
nutritients are located in the
outer layer ‘the Bran’ which is
why wholegrain foods are so
important. Some research
suggests that people who
have a diet rich in wholegrain
high fibre foods have a
reduced risk of bowel cancer.
 The amazing thing about Chia
as wholegrain food is that it
contains such a high amount
of fibre, protein and Omega 3
as well as vitamins, minerals
and antioxidants. The protein
is a complete protein with all
8 essential amino acids which
is very rare for a vegetarian
source of protein

Benefits of Chia Seeds

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Omega 3
Dietary Fiber
Anti-oxidants
Proteins and amino
acids
Vitamins, minerals,
trace elements
Gluten free
Source of omega 3

Omega 3 ALA is especially important
for a healthy heart and research has
shown it can be beneficial for lowering
cholesterol, maintaining artery function
and reducing the risk of cardiovascular
disease. The other function of ALA in
the body is to be partially converted to
other Omega 3 fatty acids Eicosapentaenoic Acid (EPA) and
Docosahexaenoic Acid (DHA) which
studies have shown can be beneficial
for brain function, mood disorders and
cardiovascular health.

Omega 6 LA is important for healthy
skin and to be partially converted to
Gamma Linolenic Acid (GLA) and
Arachidonic Acid (AA) which research
has shown can be beneficial for anti
inflammation, joint mobility and heart
function.
Chia is a source of both soluble
and insoluble dietary fiber
Soluble fibre is 'soluble' in
water. When mixed with water
it forms a gel-like substance
and swells. Soluble fibre has
many benefits, including
moderating blood glucose
levels and lowering
cholesterol.
 Insoluble fibre does not
absorb or dissolve in water. It
passes through the digestive
system in close to its original
form. Insoluble fibre offers
many benefits to intestinal
health, including regular gut
function and can reduce the
risk and occurrence of colon
cancer.

Chia seeds nutritional composition
Composition of dietary fiber in Chia seeds
Nutritional
Information
Quantity
Per serving
Of 15 gm
Quantity
Per serving
Of 100 gm
Dietary Fiber
5.4 gm
36.0 gm
Insoluble Fiber
4.5 gm
29.9 gm
Soluble Fiber
0.9 gm
6.1 gm
Source of antioxidants

Antioxidants are
substances that can
protect the body’s
cells from the
damage caused by
unstable molecules
known as free
radicals
Source of antioxidants
Because oxidation is a
naturally occurring process
within the body through
external sources such as
exposure to the sun or
pollution, a balance with
antioxidants must exist to
maintain cell health. Chia is
an excellent source of
antioxidants.
 Studies have shown a diet
containing antioxidants can
slow the process of aging in
both the body and the brain
such as lessen the effects of
chronic diseases such as
Alzheimer's disease and
muscle degeneration.

ORAC value of Chia seeds

The level of
antioxidant within
foods is measured
by their Oxygen
Radical Absorbance
Capacity or ORAC
score.
Nutritional Quantity
Information per serving
15 gm
ORAC
Vitamin E
Equivalence
1538
Quantity
per serving
100 gm
10,250
How does Chia compare with other foods
traditionally recognised as being high in
antioxidants ?
Vitamins. Minerals, Trace Elements
and Gluten free

Chia is a wholefood
packed with wide
range of vitamins,
minerals and trace
elements such as :Calcium - ensures
strong bones and
teeth as well as the
proper functioning of
neuromuscular and
cardiac function.
Vitamins, Minerals and Trace
Elements
Iron - is a component of a
number of proteins, most
importantly haemoglobin
which transports oxygen to
tissues throughout the body,
in particular from the lungs to
the muscles and other
organs.
 Magnesium - aids in the
body's absorption of calcium
and also plays a key role in
the strength and formation of
bones and teeth. Magnesium
is also vital for maintaining a
healthy heart by stabilising
heart rhythm and helping
prevent abnormal blood
clotting.

Vitamins, Minerals and Trace
Elements
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Phosphorus - supplies the
body with phosphate, and
phosphate is a main
component of bone
structure. Phosphorus is
necessary to maximise the
benefits of calcium and
can also help maintain the
health of the kidneys and
regulate fluid levels in the
body.
Potassium - helps to
regulate blood pressure, to
keep the right balance of
water in fat and muscle
tissues and ensures the
proper functioning of cells.
Chia seeds is gluten free !

Chia is gluten free.
Gluten is a protein
found in grains such
as wheat, rye,
barley. Some people
cannot tolerate
gluten when it
comes in contact
with the small
intestine in a
condition known as
coeliac disease.
Mineral composition of Chia
seeds
Nutritional information
Quantity serving
Per 15 gm
Quantity serving
Per 100 gm
Calcium
75 mg
500 mg
Cobalamin (Vitamin B12)
13.5 ng
90 ng
Folate
13.5 µg
90 µg
Iron
1.0 mg
6.5 mg
Magnesium
43.5 mg
290 mg
Phosphorus
90 mg
600 mg
Potassium
75 mg
500 mg
Not detected
Not detected
Gluten
Chia is naturally rich in Omega 3

Omega 3 (ALA)
Chia contains 20% Omega
3. The Omega 3 ALA
found in Chia is especially
important for a healthy
heart and research has
shown Omega 3 ALA can
be beneficial for lowering
cholesterol, maintaining
artery function and
reducing the risk of
cardiovascular disease
(CVD). The heart
foundation recommends a
daily intake of Omega 3
ALA
Chia is naturally a dietary fibre

Dietary Fibre
Chia contains 36%
fibre of which 80% is
insoluble and 20%
soluble. Consuming
soluble fibre helps to
lower cholesterol in
the body. High blood
cholesterol is a
known risk factor in
CVD.
Chia is naturally an antioxidant

Antioxidants
Chia contains very high
levels of antioxidants.
Oxidation in the human
body produces
chemicals called ‘free
radicals’ and these
chemicals have been
linked to CVD. A diet
high in antioxidants
helps to neutralise these
free radicals in the body
which supports heart
health.