Chia Seeds: Tiny Powerhouses of Fiber, Omega-3, and Minerals
Gel-forming seeds rich in fiber, plant omega-3 (ALA), protein, calcium, and magnesium—great for puddings, smoothies, and baking.
What Are Chia Seeds?
Chia seeds come from *Salvia hispanica*. They **absorb liquid and form a gel**, giving body to puddings and smoothies while boosting fiber and nutrients.
Nutrition (per 2 tbsp, ~28 g)
- **Calories:** ~140 kcal
- **Carbohydrates:** ~12 g (of which **fiber ~10–11 g**)
- **Protein:** ~4–5 g
- **Fat:** ~9 g (with **~5 g ALA omega-3**)
- **Calcium:** ~18% DV | **Magnesium:** ~23% DV | **Iron:** ~12% DV | **Manganese:** high
Health Benefits
- **High fiber** supports digestion, satiety, and steady blood sugar.
- **ALA omega-3** may benefit **heart health**.
- **Protein + minerals** (calcium, magnesium) support bones and muscles.
- **Antioxidants** help protect cells.
Possible Drawbacks
- Eating dry can **swell and pose a choking risk**; soak or mix with liquid.
- Sudden high intake may cause **bloating or gas**—increase gradually with water.
- Contains **phytates**, which can **reduce mineral absorption** (soaking helps).
- If on **blood thinners or blood sugar meds**, consult a professional.
Culinary Uses
- Make **chia pudding** (soak 2–3 tbsp in milk/plant milk).
- Stir into **smoothies, oatmeal, yogurt**.
- Use as **egg substitute**: 1 tbsp ground chia + 3 tbsp water.
- Add to **baked goods, energy balls, salad dressings** as a natural thickener.
Summary
Chia seeds are versatile, nutrient-dense seeds delivering fiber, ALA omega-3, and key minerals—best enjoyed soaked or well-hydrated.
- 1. Chia Seeds
Chia seeds: sitne sjemenke *Salvia hispanica* bogate vlaknima, omega-3 (ALA), proteinom i mineralima; stvaraju gel kad se natope.