Did you know that adding chia seeds to your diet can help build stronger bones? These tiny seeds may be small but pack a powerful nutritional punch. Loaded with bone-boosting nutrients like calcium, magnesium, and phosphorus, chia seeds are a simple and tasty way to support your skeletal system. Plus, they are easy to incorporate into your meals. Learn some tips on how to choose good chia seeds and delicious organic chia seed recipes to help you make the most of this superfood.
Chia seeds contain approximately five calories per gram. Its composition by weight is as follows:
The nutrients for every 100 grams of chia seeds are:
- 486 calories
- Around 6 percent water
- 16.5 grams of protein
- 42.1 grams of carbohydrates
- Zero sugar
- 34.4 grams fibre
- 30.7 grams fat
- 630-660 mg of calcium
- 1.37 mg of copper
- 8 mg of iron
- 360 mg of magnesium
- 2.2 mg of manganese
- 766 mg of phosphorus
Carbs and fibre
The fibre content of chia seeds constitutes over 80% of their total carbohydrate content. In just one ounce (28 grams) of chia seeds, you will find an impressive 11 grams of fibre, which is a substantial amount when considering the recommended daily intake for women and men—25 and 38 grams, respectively.
The fat content of chia seeds refers to the heart-healthy omega-3 and -6 fatty acids. Approximately 75% of the fats found in chia seeds are composed of alpha-linolenic acid (ALA), an omega-3 fatty acid. And around 20% of the fats are omega-6 fatty acids. Notably, chia seeds are renowned for being the most prominent plant-based source of omega-3 fatty acids, even better than flaxseed.
Chia seeds have a protein content of around 18-19%, comparable to other seeds and higher than most cereals and grains. Consuming enough protein is linked to feeling fuller after meals and reducing overall food intake. What makes chia seeds stand out is that they provide all nine essential amino acids, making them a high-quality plant-based protein option. However, take note that chia seeds should not be relied upon as the only protein source for children.
Chia seeds are rich in various minerals but do not provide significant amounts of vitamins. The minerals found in high concentrations in chia seeds include:
- Manganese is vital for metabolism, growth, and development and is commonly found in whole grains and seeds.
- Known for its presence in protein-rich foods, phosphorus contributes to the maintenance of bones and tissues.
- Often lacking in modern diets, copper is crucial in promoting heart health.
- As an important antioxidant, selenium participates in numerous processes within the body.
- Iron is a component of haemoglobin in red blood cells that transport oxygen throughout the body. However, chia seeds may not be an optimal source of iron absorption due to their phytic acid content.
- Frequently insufficient in Western diets, magnesium plays essential roles in various bodily processes.
- As the most abundant mineral in the body, calcium is indispensable for the health of bones, muscles, and nerves.
Chia seeds and bone health
Chia seeds contain various nutrients that are beneficial for bone health, including calcium, phosphorus, manganese and magnesium. Observational studies have indicated that obtaining adequate amounts of these nutrients is crucial for maintaining optimal bone mineral density, an indicator of strong and healthy bones.
We always associate calcium with healthy bones and teeth, there’s no question about this. Next to it is phosphorus, and these two important nutrients work together to build strong bones and teeth. About 85% of the phosphorus in our body is in the bones and teeth.
Also, the presence of alpha-linolenic acid (ALA) in chia seeds may contribute to bone health. Research suggests that consuming ALA might be associated with higher bone mineral density. Manganese is a cofactor for a few enzymes involved in bone formation, and deficiency of this mineral can impair bone formation and reduce bone mineral density.
Therefore, incorporating chia seeds into your regular diet could help maintain strong and healthy bones.
Just one ounce (28 grams) of chia seeds contains 18% of your daily calcium requirement. Surprisingly, this amount is six times higher than what you would get from an equal quantity of milk! For you to visualise, three tablespoons of chia seeds contain more calcium than a glass of milk.
Incorporating chia seeds into your diet
Incorporating chia seeds into your diet is incredibly simple. They have a mild taste, which means you can easily add them to various dishes. One good thing about chia seeds is that you don't need to grind, cook, or do any special preparation before using them. This makes them a convenient ingredient to include in your recipes.
You can consume chia seeds in their raw form, soak them in juice, or add them to oatmeal, pudding, smoothies, and baked goods. Sprinkling them over cereal, yoghurt, vegetables, or rice dishes is another tasty option. They also work wonders as a binding agent in homemade fritters.
Because chia seeds have the ability to absorb water and fat, you can use them to thicken sauces or as a substitute for eggs. By mixing them with water, they can even form a gel-like consistency. Generally, chia seeds are well tolerated. But, if you are not used to eating a lot of fibre, consuming an excessive amount in one sitting may lead to digestive issues like bloating or diarrhoea.
Creative ways to consume chia seeds
If you are confused about the numerous recipes where chia seeds can be used, here are some ways to consume it:
- Chia water – soak 40 grams of chia seeds for every litre of water for at least 20 minutes. Add chopped lemon, lime, or orange or just its extract.
- Chia juice – same procedure, but soak the seeds for at least 30 minutes. But make sure to keep your consumption in moderation because fruit juices contain sugar.
- Chia pudding – add more seeds to soak longer, and you have a chia pudding. Make it with milk or juice. And if you don’t like the seed’s texture, consider blending for a smoother finish.
- Chia in a smoothie – soak them to make a gel before adding it to your favourite smoothie.
- Chia cereal – soak the seeds in milk overnight and top it with fruit, nuts, cinnamon, mashed banana, and vanilla extract.
- Raw chia as toppings – you can eat chia seeds raw by grinding and sprinkling them on your oatmeal or smoothie.
- Chia in baked goods – mix soaked chia seeds into your baked goods recipes or add raw chia seeds on top of them to add some crunch and extra thickness. If not, ground seeds can be mixed with your flour to keep the texture fluffy.
- Add to your salad – sprinkle chia seeds on your salad for some texture plus a healthy boost.
The list continues because organic chia seeds are a versatile ingredient. They can be added to many foods and recipes for a boost of fibre, antioxidants, and protein.
Chia Seeds Nature's Glory Organic 250g
Nature's Glory Organic Chia Seeds stand out as a reliable choice when it comes to nourishing your bones. These chia seeds have gained recognition as one of the best organic options available in Singapore with their exceptional quality and nutritional profile.
Nature's Glory takes pride in offering certified organic and non-GMO chia seeds, ensuring that you receive a product of utmost purity and authenticity. With over 90% of the seeds being black, you can rest assured that you are getting the highest quality organic chia seeds for your bone health needs.
The simplicity of Nature's Glory Organic Chia Seeds is reflected in their pure and straightforward ingredient list: organic chia seeds. Its commitment to simplicity ensures that you are consuming a product free from unnecessary additives or artificial ingredients. By choosing Nature's Glory, you prioritise your bone health without compromising the quality of the seeds you consume.
The 250g packaging of Nature's Glory Organic Chia Seeds offers a convenient quantity to start incorporating this superfood into your daily routine. This size is perfect for exploring the versatility and benefits of organic chia seeds. Storage is also made easy with Nature's Glory. Simply keep your chia seeds in a cool and dry place, and they will remain fresh and ready to provide the essential nutrients your bones require.
Not only is Nature's Glory Organic Chia Seeds an excellent choice for their bone health benefits, but they are also incredibly versatile. Explore a world of organic chia seed recipes, incorporating them into your smoothies, puddings, overnight oats, or a nutritious topping for salads and yoghurt. The possibilities are endless, allowing you to savour the health benefits of these organic chia seeds in a variety of delicious ways.