Chia Seeds, Another Great Protein Source

chia
Another great source for protein in a plant-based diet is the powerful Chia Seed. In fact the word Chia is Mayan for strength. How's that for power? Now the amazing thing about this tiny seed is how little of it is needed to deliver a lot of nutrients to our bodies. The serving size is 2 tablespoons (one ounce). Here's what you get from that:

  • Fiber: 11 grams
  • Protein: 4 grams
  • Fat: 9 grams (but 5 of these are omega-3…wow!!)
  • Calcium: 18% of recommended daily allowance (RDA)
  • Manganese: 30% of the RDA
  • Magnesium: 30% of the RDA
  • Phosphorus: 27% of the RDA
This is impressive since one ounce is just 28 grams. These are pretty potent sources of vital nutrients. One ounce contains 137 calories and one gram of digestible carbohydrates.

In addition to the vitamins and minerals, Chia Seeds are a great source of antioxidants. They are high in fiber and will absorb 10 - 12 times their weight in water, allowing you to feel full and suppress your appetite; so these are great if you need to lose a few pounds.

The best part is Chia Seeds are really easy to incorporate into your diet. You just need to add them, raw, to your existing food. They are a bit bland tasting so you can add them to cereal, vegetables or rice dishes, or even to a bowl of sliced fruit. You can soak them in juice or water and they will turn into a gel, or you can mix into porridge, pudding, smoothies or add them to baked goods. Easy right?

Waquim Filsaime
24 May 2020
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