Chia Seed Nutrients

Chia seeds were once used by the Aztecs as a superfood to support warriors' conquests and endurance. Chia seeds have a nut-like flavor and the ability to absorb up to nine times their volume in water, says Penni Shelton, author of "Raw Food Cleanse." While they are known to most Americans as the seeds used in the "Chia Pet" plants, chia seeds contain a high concentration of nutrients.

Macronutrients

An ounce of chia seeds contains 4.43g of protein and 12.43g of carbohydrates. Chia seeds provide 8.72g of fat, only .9 of which is saturated. Most of the fat in chia is polyunsaturated -- according to Living and Raw Foods website, chia is the richest vegetable source for omega-3 fatty acids.

Other Nutrients

In 1 oz., chia seeds provide 179mg of calcium -- about 18 percent of the recommended daily allowance. Chia seeds are also a source of magnesium, manganese, copper, iron, molybdenum, niacin and zinc. Chia seeds offer about 38 percent of an adult's needs for phosphorous, which supports bone strength and helps extract energy from food.

Additional Benefits

Chia seeds soaked in water create a gel that can help with hydration. This gel may also enhance feelings of fullness, assisting dieters in managing overeating. A study published in the British Journal of Nutrition in January 2009 reported that consuming chia seeds reduced visceral fat in rats and helped moderate their cholesterol levels and insulin resistance, even when they were fed a diet rich in sugar.

Fiber Potential

Chia seeds contain 10.7g of fiber per 1 oz. serving. Fiber can help lower your cholesterol levels, keep your digestion working smoothly and enhance the health of your colon, says the Harvard School of Public Health. The cholesterol-lowering effects of chia fiber are even greater than that of oatmeal, says Shelton.

Considerations

Unlike flax seeds, chia do not need to be ground to release their nutritional benefits. Chia seeds do not become rancid easily, so they may be stored for a long period of time. Chia may be blended into smoothies or used as an addition to nut milks but should be soaked 10 minutes before ingesting so they do not use your bodily fluids to expand.