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Chia seeds have gained "superfood" status, which may seem like a tall tale given their size. Yet, registered dietitians share that the little seeds boast significant health benefits .
There’s a reason why so many health and nutrition pros keep chia seeds on hand: A 2-tablespoon serving (which is a ton of seeds) has 150 calories, 10 grams of fiber, 6 grams of protein and 10 ...
A 2-tablespoon serving (which is a TON of seeds) has 150 calories, 10g of fiber, 6g of protein and 10g of fat, most of which is the healthy polyunsaturated variety.
Dried chia seeds contain 6% water, 42% carbohydrates (including a high content of dietary fiber), 16% protein, and 31% fat (table). In a reference amount of 100 grams (3.5 oz), chia seeds supply 486 calories and are a rich source (20% or more of the Daily Value, DV) of the B vitamins thiamin and niacin (52% and 55% DV
However, this only works efficiently if the ratio between omega 3 (mainly in flaxseed, chia seeds) to omega 6 (mainly in sunflower oil) does not exceed 1:5. [97] Major vegan sources of the essential omega-3 fatty acid ALA include walnuts, flaxseeds and flaxseed oil, canola oil, algae oil, hempseeds and hempseed oil, olive oil, and avocado. [1]
Whole cereal grains, especially brown rice: 50–60%; Vegetables: 20–30%; Beans and sea vegetables : 5–10%; Small amounts of white fish and fruit may be eaten if desired. Nuts and seeds are not often consumed but are permitted as occasional snacks if they are lightly roasted. [7]
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