chia seeds
  • Fun Fact: Chia seeds became popular in the United States in the 1980s and 1990s in the form of Chia Pets.
  • Chia seeds are a member of the Lamiaceae (mint) family and are native to central and southern Mexico and Guatemala.
  • Chia seeds can vary in color and include black, grey, black-spotted or white colored seeds.
  • Chia seeds are naturally gluten free and grain free.

Nutrition

  • 1 oz. of chia seeds are an excellent source of fiber, selenium, manganese, magnesium, phosphorus, zinc, and copper.
  • Fiber assists in keeping your digestive system running smoothly by normalizing bowel movements.
  • Selenium encourages immune and thyroid function and reproduction.
  • Manganese supports carbohydrate, protein and cholesterol metabolism and wound healing.
  • Magnesium regulates muscle and nerve function, blood sugar, and blood pressure control.
  • Phosphorus stores energy and helps to activate hormones.
  • Zinc assists in growth and development, reproduction, wound healing and immune function.
  • Copper promotes bone, collagen and connective tissue formation.

How to Purchase, Prepare, and Store

  • Purchase chia seeds in grocery stores or online.
  • Store chia seeds in a glass container with a tight-fitting lid in a cool, dry location for up to 1-2 years.
  • Eat whole or grind with a mortar and pestle or food processor.
  • Chia seeds can expand to hold 10-12 times their dry weight in liquid and are great used as a thickener in gravies, soups, or puddings.
  • Use as an egg replacer: 1 tbsp. ground chia mixed in 3 tbsp. warm water. Let sit 5-10 minutes, the mixture will gel and thicken. This can replace 1 egg in your baking recipes.
  • Add to smoothies, yogurt, breakfast cereal, baking recipes such as breads and cookies, salads, grain dishes or soups. The possibilities are endless!

Nutrition Facts

1 oz. chia seeds (approximately 2 Tbsp.)

  • Calories:  138
  • Protein:  4.68 g
  • Fat:  8.7 g
  • Carbohydrate: 11.9 g
  • Fiber: 9.7 g
  • Calcium:  179 mg
  • Magnesium: 95 mg
  • Potassium: 115 mg
  • Vitamin C: 0.4 mg
  • Folate: 13.9 µg
  • Vitamin A: 15.3 IU
  • Vitamin K: 0.14 µg

Source: fdc.nal.usda.gov

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