Despite their small size, chia seeds are packed full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke). Chia seeds are also rich in antioxidants and full of fibre, magnesium, zinc, iron & calcium
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Despite their small size, chia seeds are packed full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke).

Chia seeds are also rich in antioxidants and full of fiber, magnesium, zinc, iron and calcium

Chia is quite versatile. The seeds can be eaten raw, soaked in water to form a gel or sprouted like alfalfa sprouts. When eaten raw they have a nutlike flavour and are a great addition to your morning porridge, yogurt or tossed on a salad. They can absorb up to 10 times their weight in water so they’re a great way to thicken up soups or a smoothie.

However you choose to incorporate them into your diet, it’s best to do it gradually. Chia is high in fibre so start out with a small amount and be sure to drink plenty of water. The recommended daily serving is one to two tablespoons of dry seeds. Start out slow and give your body time to adjust to the increased fibre intake. Also, make sure to choose an organic brand.

That way, you know you’ll get some amazing chia seeds benefits, such as helping with skin, aging, digestive health, heart health, diabetes, energy, metabolism, bones, muscle, weight loss, certain cancers, dental health and pregnancy.

A bit more about Chia Seeds by Dr Axe below....

Chia seeds are the best-kept secret of the nutrition industry!

Originally grown in Mexico, the seeds were highly valued for their medicinal properties and nutritional value. In fact, they were even used as currency.

The chia seed is nutrient-dense and packs a punch of energy-boosting power. Aztec warriors ate chia seeds to give them high energy and endurance. They said just one spoonful of chia could sustain them for 24 hours. Chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle.

Not only that, but recent research has found that the chia seeds benefits are even greater than we realized. Chia seeds benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones and muscles, and more. They’ve even been linked to helping reverse diabetes. Continue reading for possible side effects, preparation instructions and a complete list of chia seeds benefits and nutrients.

Chia Seed Nutrition Information

The reason chia seeds are so beneficial is due to them being rich in fiber, omega-3 fats, protein, vitamins and minerals.

For example, one ounce (28 grams) of chia seeds contain about:

  • 137 calories
  • 12.3 grams carbohydrates
  • 4.4 grams protein
  • 8.6 grams fat
  • 10.6 grams fiber
  • 0.6 milligram manganese (30 percent DV)
  • 265 milligrams phosphorus (27 percent DV)
  • 177 milligrams calcium (18 percent DV)
  • 1 milligram zinc (7 percent DV)
  • 0.1 milligram copper (3 percent DV)
  • 44.8 milligrams potassium (1 percent DV)

Chia seeds also contain essential fatty acids alpha-linolenic and linoleic acid; mucin; strontium’ vitamins A, B, E and D; and minerals, including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine; and they’re a rich source of antioxidants.

Amount Per 
Calories 486
% Daily Value*
Total Fat 31 g 47%
Saturated fat 3.3 g 16%
Polyunsaturated fat 24 g
Monounsaturated fat 2.3 g
Trans fat 0.1 g
Cholesterol 0 mg 0%
Sodium 16 mg 0%
Potassium 407 mg 11%
Total Carbohydrate 42 g 14%
Dietary fiber 34 g 136%
Protein 17 g 34%
Vitamin A 1% Vitamin C 2%
Calcium 63% Iron 42%
Vitamin B-12 0% Magnesium 83%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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