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Nutrition 101 ~ Chia Seeds

Ch-ch-ch-chia -we all know the novelty items - chia pets and chia heads ("the pottery that grows").  However, have you tried chia seeds?  

We are continuing the ongoing series "Nutrition 101", information on nutrition that we find interesting, with a look at Chia SeedsHawaiian Energy Shotz was developed to provide hours of sustained energy with the cleanest form of nutrients to assure both short-term and long-term benefits to help you excel in your active, healthy lifestyle.  Nutrition is an integral part of a healthy lifestyle that will help fuel your body, and your mind, for sustained energy on a day-to-day basis.

Chia seeds were the staple in the diets of ancient Mayans and Aztecs thousands of years ago.  The word chia is derived from the Mayan language, meaning "strength".  The Aztec warriors relied on chia seeds for energy and increased stamina.  Today, chia seeds are considered an "endurance enhancing superfood". 

Chia seeds are an unprocessed, whole-grain, concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants and calcium.  Chia Seeds contain all eight essential amino acids and trace minerals and is also a potent antioxidant source.  

Chia seeds contain a fair amount of fiber, approximately 5 grams per tablespoon.  When combined with water (or any liquid), the seed swells forming a gel coating ("chia gel").  It is this hydrophilic action that will keep you full longer and help you maintain hydration.  Because of the chia gel, chia seeds can also be used as a substitute for eggs in many baked goods or used as a thickener. 

How does it compare?  Two tablespoons of chia provides:

  • Five times the omega-3 content of a 1/4 cup serving of walnuts.  Chia Seeds are the richest plant source of Omega-3 - the vital fats that protect against inflammation, such as arthritis, and heart disease. 
  • Twice the iron and magnesium of a cup of spinach
  • As much calcium as a 1/2 cup of milk
  • As much potassium as 1/3 of a banana
  • More than twice the fiber of a cup of oatmeal

The taste?  Chia seeds have a mild, nutty flavor making it versatile for sweet or savory dishes.  Chia seeds are a great add-in to smoothies and yogurt or tastes great when sprinkled on salads...just 2 examples of chia seeds many uses.

Thanks you RawForBeauty.com for the infographic.

What's your favorite use for Chia Seeds? 


The information shared on the Hawaiian Energy Sports website is not intended to diagnose, treat, cure or prevent any disease. Please consult a physician with medical concerns.

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