How much Chai Seed Per Day?

CHIA SEEDS

Chia seeds have a variety of essential nutrients. They contain omega 3 and omega 6 fatty acids which the body cannot produce on its own. There are many benefits of nutrient-rich chia seeds, they help to fight many diseases and ailments.

Chia is also an antioxidant on par with blueberries and many other fruits of a similar kind.

According to Wikipedia

Chia is grown commercially for its seed, a food rich in omega-3 fatty acids since the seeds yield 25–30% extractable oil, including α-linolenic acid. The composition of the fat of the oil may be 55% ω-3, 18% ω-6, 6% ω-9, and 10% saturated fat.

Typically, chia seeds are small ovals with a diameter of approximately 1 mm (0.039 in). They are mottle-colored with brown, gray, black, and white. The seeds are hydrophilic, absorbing up to 12 times their weight in liquid when soaked. While soaking, the seeds develop a mucilaginous coating that gives chia-based beverages a distinctive gel texture.

 

 

After understanding the facts and figure of Chia Seed it is important that we know how much one should consume. There are no strict guidelines in this regard we take an understanding from manufacturers recommendations.

 

HOW MUCH SHOULD I TAKE?

To get the maximum benefit of the chia seeds one should consume around two tablespoons of chia seeds. Around 15g of chia seed would give you all the required nutrients. You should avoid taking more than 3 tablespoons. The essential calcium, fiber & omega 3s would be fulfilled with 2 spoons.

For adults ideally is 15g. For children aging 12-18, the quantity reduces to 1.5g to 4g. And for children below 10 years, it should be around a quarter teaspoon.

NUTRITION FACT OF CHIA

Nutritional value per 100 g (3.5 oz)
Energy 436 kcal (1,820 kJ)
Carbohydrates 7.72 g
Dietary fiber 34.4 g
Fat 30.74 g
Saturated 3.33
Trans 0.140 g
Monounsaturated 2.309
Polyunsaturated 23.665
omega‑3 17.830 g
omega‑6 5.835 g
Protein 16.54 g
Vitamins
Vitamin A equiv. -7%
54 μg
Thiamine (B1) -54%
0.62 mg
Riboflavin (B2) -14%
0.17 mg
Niacin (B3) -59%
8.83 mg
Folate (B9) -12%
49 μg
Vitamin C -2%
1.6 mg
Vitamin E -3%
0.5 mg
Minerals
Calcium -63%
631 mg
Iron -59%
7.72 mg
Magnesium -94%
335 mg
Manganese -130%
2.723 mg
Phosphorus -123%
860 mg
Potassium -9%
407 mg
Sodium -1%
16 mg
Zinc -48%
4.58 mg
Other constituents
Water 5.80 g
Cholesterol 0 mg

 

I’m going to summarize the main points. 2 teaspoons of chia seeds daily not anymore and most of your nutrients are fulfilled. This is the reason it is climbing up the chart of superfood.

Come back here and tell us about the before-and-after. I bet you’ll have something to say!

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Image Credits: Pixabay

Nutrition Fact Credits: Wikipedia

 

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