HerbalEGram: Volume 17, Issue 3, March 2020

By Jenny Perez,^a Juliette Coronado,^b and Hannah Bauman^c  

^a American Botanical Council (ABC) Education Coordinator

^b ABC Dietetics Intern (Texas State, 2016)

^c HerbalGram Associate Editor

Editor’s note: Each month, HerbalEGram highlights a conventional food and explores its history, traditional uses, nutritional profile, and modern research. We also feature a nutritious recipe for an easy-to-prepare dish with each article to encourage readers to experience the extensive benefits of these whole foods. With this series, we hope our readers will gain a new appreciation for the foods they see at the supermarket and frequently include in their diets.

The basic materials for this series were compiled by dietetic interns from Texas State University in San Marcos through ABC’s Dietetic Internship Program, led by ABC Education Coordinator Jenny Perez. We would like to acknowledge ABC Chief Science Officer Stefan Gafner, PhD, for his contributions to this project.

Overview

Salvia hispanica, commonly known as chia, is an herbaceous annual species native to central and southern Mexico and northern Guatemala.^1,2 The genus Salvia contains approximately 900 species that are distributed throughout the world. Growing to one meter (three feet) in height, the chia plant has a square stem and serrated, oppositely arranged, lime-green leaves that grow up to three inches long and two inches wide. Chia produces white or purple bilabiate flowers on the tips of its terminal stems.^3,4 The chia plant is grown for its very small (2 mm in length), nutritious seeds, which are oval-shaped and vary in color from black, grey, or black spotted to white.^1,3 The high oil content of the seeds gave rise to chia’s common name, derived from the word chian (“oily”) in the Nahuatl language of the Aztecs.^5,6 Salvia hispanica is also commonly known as Spanish sage, Mexican chia, and black chia.^3,5

The chia plant requires fertile, well-draining soil and subtropical climate conditions.⁷ Chia is sensitive to daylight and is considered a short-day flowering plant, meaning that it will flower only if the daily light period is less than a certain number of hours. It must be sown in late spring but will not flower until late summer or fall at high latitudes, making it challenging for chia seeds to ripen before the first frost.^7,8 As a result, horticulturists have bred chia seed varieties that flower and set seed earlier in the season.⁴ Outside its native range, chia seed is cultivated in Australia, Bolivia, Peru, Columbia, Argentina, the United States, and Europe. Mexico is recognized as the world’s largest producer of chia seeds.¹

Historical and Commercial Uses

Chia seed has been used by Mesoamerican cultures for more than 1,000 years for medicinal, culinary, and artistic purposes, and as a religious offering.^3,9,10 The seed of the chia plant is the part most often used for medicinal purposes, typically as a mucilaginous paste.⁷ However, the root and aerial parts are also used occasionally.¹⁰ Along with corn (Zea mays, Poaceae), beans, and amaranth (Amaranthus spp., Amaranthaceae), chia seeds were one of the staple foods of several Mesoamerican civilizations, including the Maya and Aztec.^1,11 Typically, chia cultivation can produce 500-600 kg (1,100-1,300 lbs) of chia seed per acre; however, when grown under ideal agronomic conditions, yields can increase to 2,500 kg (5,500 lbs) per acre.^5,10 Aztec records indicate that 4.4 million-12.5 million kg (9.7 million-27.6 million lbs) of chia seed were sent to Tenochtitlan, the Aztec capital annually. When combined with other staples, this was enough to feed 100,000 to 150,000 people.⁷ Prior to Spanish colonization in the 16th century, chia seed was used by native tribes to provide energy. Prized by Aztec warriors in central Mexico, chia seeds were eaten to promote endurance and consumed with bread prior to battle or with water before running long distances.¹¹

The Diegueño people of Baja California took chia seeds on journeys and kept a few seeds in the mouth, periodically chewing them to maintain their strength.¹² The Chumash and Cahuilla peoples in the coastal southern regions of California cultivated chia for its seeds, which were collected, hulled, and winnowed (separating the chaff from the seed) by hand.¹² One tablespoon of chia seed was believed to be sufficient to feed a person for a day. Prior to Spanish colonization, chia seeds were used medicinally to soothe skin conditions, treat gastrointestinal conditions, lower fevers, and as a poultice for open wounds.^10,12 Oil extracted from the seeds was used to treat eye infections and stomach disorders.⁸ Chia seed oil was also used for artistic purposes, primarily in paints and lacquers to create a glossy finish on clay or gourd vessels.¹⁰ After the 16th century, a mucilaginous paste made from chia seeds and water was used therapeutically to treat eye obstructions, aid in expectoration during respiratory infections, and in obstetrics treatments. ⁷

The chia seed has been used for culinary purposes in multiple forms: whole, ground, mucilage, and oil.^9,10 Seeds also were ground into flour and used to make biscuits, cakes, and a porridge or gruel called pinole.¹² Traditional foods, such as tortillas and tamales, were made from chianpinolli, or roasted and ground chia seed.^7,10

Chia flour was used to make an array of beverages during the height of the Aztec Empire.¹⁰ The most recognized use of chia seeds in the 18th and 19th centuries was infusing chia seeds in water, which was believed to make alkaline desert water taste more palatable. Chia fresca, or agua de chia, was another popular, thirst-quenching beverage that combined chia seeds with fruit juices.^7,10,12 Chia seed-infused beverages were historically consumed during ceremonies, festive occasions, and holy observances.

Chia seeds also were used as offerings to the Aztec gods and thus were banned under European conquerors.⁸ Chia seed oil was used as the basic ingredient of ceremonial face or body paint.¹⁰ In addition, chia flour was used to make dough that was formed into the shape of the goddess Chicomecóatl, the “maker and giver of things necessary to live,” as an offering.

With the rediscovery of chia as an important food source, modern uses of chia seed and oil now focus on its omega-3 fatty acid content for nutritional supplementation. Chia is sold commercially in the form of cold-pressed seed oil or whole seeds as ingredients for baked goods, snacks, bread, yogurt, and bars.³

Chia seeds are used in livestock fodder to increase the omega-3 fatty acid content of animal products, such as eggs and poultry.⁸ Additionally, the meal left over from chia seed oil production has a protein content suitable for feeding livestock.⁷

Due to its water-holding capacity and viscosity, chia seed also is used in foam stabilizers, suspending agents, and emulsifiers for food, cosmetics, and pharmaceuticals.⁸ The mucopolysaccharide in the seed coat forms a gum that is stable at high temperatures (up to 244°F) and able to hold water and oil; these properties make it a useful emulsifier in the food industry.^7,8,13

In 1977, Joseph Enterprises, Inc. (San Francisco, CA) created the Chia Pet, a small hollow-bodied animal figurine made out of terra cotta.¹⁴ Moistened chia seeds are applied to the grooved ridges on the outside of the figurine, and water is added to the hole inside the figurine to help the seeds germinate. Within days, the figure grows a thick coat of chia sprouts. For more than 30 years, Chia Pets have offered customers amusement and an introductory lesson in cultivating plants.

Phytochemicals and Constituents

Chia seed is low in carbohydrates (3.4%) and high in protein (18.9%) and lipids (31.2%).¹³ The seed also contains all essential amino acids and is high in antioxidants, including tocopherols, phytosterols, and carotenoids.^8,11 Chia seed contains higher amounts of riboflavin, niacin, and thiamine than other edible seeds and is also mineral-rich, providing calcium, phosphorus, potassium, magnesium, iron, and zinc.¹³ Chia seed contains more magnesium, potassium and phosphorus than common cereal grains and more calcium, magnesium, and potassium than milk per serving.^1,5

Chia seed flour is used in gluten-free noodles to increase the protein, fat, antioxidant, and mineral content.¹³ Furthermore, when added to wheat (Triticum aestivum, Poaceae) bread, chia seed improves overall antioxidant activity and nutritional content, as well as texture, color, and sensory profiles.¹³

Containing nearly 20% protein, chia seed consumption may serve an important role in preventing protein energy malnutrition (PEM).⁵ In comparable serving sizes, chia seeds have a higher protein content than other seeds such as amaranth and quinoa (Chenopodium quinoa, Chenopodiaceae) and common grains like wheat (14%), oats (Avena sativa, Poaceae) (15.3%), and rice (Oryza sativa, Poaceae) (8.5%).^3,13 The primary determinant of a high-quality protein is its digestibility, or the amount of protein absorbed by the body relative to the amount consumed, also known as its biological value. For chia seed flour, protein digestibility is nearly 80%, which is comparable to wheat and oats.¹⁵ The absence of gluten protein and low concentration of prolamins (< 15%), which are plant proteins high in proline, make chia seed a nutrient-dense pseudocereal that is safe for individuals with celiac disease and gluten intolerance.^3,5,15 Furthermore, chia seed contains high levels of the amino acids glutamine, arginine, and aspartic acid.³ In addition to an abundance of these non-essential amino acids, chia seed contains all nine essential amino acids that the body is unable to produce and is therefore considered a complete protein, unlike other plant protein sources such as chickpeas (Cicer arietinum, Fabaceae).

Omega-6 fatty acids have pro-inflammatory, hypertensive, and prothrombotic properties.¹⁶ Omega-3 fatty acids have anti-inflammatory, blood glucose modulating, lipid-lowering, cardioprotective, and hepatoprotective properties. High dietary intake of foods rich in omega-3 fatty acids is associated with reduced risk of cardiovascular disease, type 2 diabetes, rheumatoid arthritis, autoimmune diseases, and cancer. For maintaining good health, omega-3 fatty acids should be incorporated in the diet at higher amounts than omega-6 fatty acids.¹⁶ Chia seed is the highest whole-food source of alpha linolenic acid (ALA), the only plant-based omega-3 essential fatty acid. ALA can be converted in humans to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which play a vital role in a number of metabolic processes.^2,7,17

The United States Pharmacopoeia defines chia seed oil as the oil extracted form chia seeds by cold pressing and excludes the use of solvents or external heat in the extraction process.² The major constituents of chia seed oil include an abundance of polyunsaturated fatty acids (PUFAs), specifically 54%-67% omega-3 ALA and 12%-21% omega-6 linoleic acid.^2,8,18 Chia seeds have a 3:1 ratio of omega-3 to omega-6, which is advantageous for maintaining cardiovascular health and reducing risk of chronic, inflammatory diseases.^2,9,19 In 2009, the European Union recognized chia seed as a novel food and it is on the United States’ Generally Recognized as Safe (GRAS) list.² Consuming 7.3 grams of chia seed daily can provide 100% of the recommended intake of omega-3 fatty acids in the form of ALA.⁸

The dietary fiber content of chia seeds exceeds that of dried fruits, cereals, or nuts per 100 grams serving.⁶ Consuming approximately two tablespoons (1 oz or about 28 g) of chia seed provide almost 40% of an average person’s daily fiber intake, as recommended by the US Food and Drug Administration (FDA).³ Total dietary fiber includes both soluble and insoluble forms that are important for reducing the risk of cardiovascular disease, diabetes, and certain types of cancer.³ The insoluble fiber in chia seed is composed of lignin, cellulose, and hemicellulose, whereas the main type of soluble fiber is mucilage. The mucilage in chia seed has a high capacity for absorbing water, up to 27 times its own weight.¹³ It also provides more dietary fiber than an equivalent volume of flax (Linum usitatissimum, Linaceae) seed, which is otherwise comparable in nutritional and therapeutic benefits.^3,13 The soluble fiber and mucilage content in chia seed may help lower low-density lipoprotein (LDL) cholesterol, slow the release of glucose during digestion, and promote satiety. High fiber intake also promotes gastrointestinal and digestive health including improved intestinal peristalsis.⁵

Chia seeds and oil are known not only for their macronutrient and micronutrient contents, but also for their antioxidant compounds, mainly phenolic acids and flavonoids.⁹ These compounds may reduce inflammation and oxidative stress. Phenolic compounds present in chia have been found to protect against certain diseases, such as cardiovascular disease and diabetes.²⁰ Rosmarinic acid is the most prevalent polyphenol in chia seed; other important polyphenols are chlorogenic and caffeic acids, which play a crucial role in protection against free radicals and inhibit fat, protein, and DNA peroxidation.^3,20,21 Researchers have found that these polyphenols and others found in chia seed and seed oil (e.g., rosmarinic, protocatechuic, and gallic acids) have significant antioxidant capacity.²¹ The flavonols myricetin, quercetin, and kaempferol are other active compounds present in chia seeds.^8,9 Flavonols are known for their antioxidant, cytotoxic, anti-inflammatory, and anti-thrombotic effects.^16,22 Isoflavones, specifically, daidzin, glycitin, genistin and genistein, have also been detected in chia seeds.^6,8 Chia’s wide range of polyphenols act to prevent oxidation when consumed and also naturally protect and preserve the seeds themselves.⁵

Modern Research

Chia seed and seed oil has been evaluated for their potential health benefits related to chronic diseases such as cardiovascular disease, obesity, and cancer.¹³ These benefits are attributed to the high concentration of essential fatty acids, dietary fiber, proteins, antioxidants, carotenoids, and minerals.¹³

Cardiovascular Disease Risk Factors

The nutrients and bioactive compounds found in chia seed flour have demonstrated cardioprotective effects by reducing disease risk factors in humans. Hypertension, a known risk factor for developing cardiovascular disease, is generally asymptomatic, and drug therapies may lead to negative adverse effects. Diet interventions can offer a complementary approach.²³ Supplementation with ground chia seed for 12 weeks was shown to reduce blood pressure in individuals with treated and untreated mild hypertension. Participants in the study were randomly assigned to one of three groups: consumption of chia with previously used medications (CHIA-MD), chia without medications (CHIA-NM), or a placebo group with medications (PLA-MD). Subjects in the two chia treatment groups consumed 35 grams of chia flour per day. The PLA-MD group received 35 grams of roasted wheat bran as a placebo. Researchers found that the two chia groups had significantly reduced diastolic and systolic blood pressures from baseline. The CHIA-MD group also had significantly reduced total blood pressure from baseline.²³

Chia seed consumption also has shown promise for reducing cholesterol levels. Though the mechanism of action is unclear, these effects are attributed largely to chia seed’s high levels of dietary fiber and omega-3 fatty acids like ALA.⁸ However, recent research has demonstrated that chia proteins can block HMG-CoA reductase, a key compound involved in cholesterol synthesis.¹³ In a study of overweight and obese adults, consuming 35 grams of chia seed flour daily resulted in lower levels of total cholesterol and very low-density lipoprotein (VLDL) and an increase in high-density lipoprotein (HDL) levels. ¹³

ALA is converted in the body to EPA and DHA, which act to optimize cell membrane structure, cell function, and cellular responses. To date, only one clinical trial has shown that chia seed intake significantly increases blood levels of EPA. A 2015 systematic review assessed the effects of consumption of whole or ground chia seeds on preventing or managing risk factors associated with heart disease.²⁴ The review focused on seven clinical trials published between 2007 and 2013. The chia seed preparations used in the studies varied in quantity (4-50 g per day) and type (whole or milled). There were also differences in sample size, methodology, and participant characteristics (e.g., diabetic, obese, or hypertensive). Therefore, the authors state that the findings on chia consumption and the effects of reducing cardiovascular risk factors are inconclusive. They recommend additional randomized, double-blind, placebo-controlled clinical trials on the consumption of chia to obtain reliable results and to determine an appropriate dose for cardioprotective benefits.²⁴

More recently, a meta-analysis and systematic review on the clinical effects of chia seed on various health parameters determined that the overall, pooled effects of chia seed were not significant. However, in a subgroup analysis, pooled effects on postprandial blood glucose, HDL levels, and diastolic blood pressure were statistically significant when higher doses of chia seed were used (> 40 g daily). Studies using ground chia seed resulted in more favorable outcomes with regard to systolic blood pressure, fasting blood glucose, and anthropometric and lipid profiles compared with whole chia seed. However, only whole chia seed significantly reduced postprandial blood glucose. A subgroup analysis that compared the clinical effects of Salba^® (Salba Smart Natural Products; Littleton, Colorado) chia seed, a proprietary varietal, with those of conventional chia seed found no significant differences between the two. Based on the subgroup analyses, the authors hypothesized that higher doses of chia seed may elicit greater clinical effects, including the reduction of postprandial blood glucose and HDL levels and the increase in total cholesterol, low-density lipoprotein (LDL), and triglyceride levels. The review also revealed that a lack of a suitable comparator (such as wheat, oat, or poppy [Papaver spp., Papaveraceae] seed) may have resulted in a lack of distinctly measureable and comparable clinical benefits. All trials included in the review were determined to have unclear or high risk of bias. To improve the quality of clinical evidence for chia seed, researchers suggest increasing the sample size, ensuring adequate blinding, and randomly assigning participants.²⁵

Nutritional strategies to prevent excess energy or caloric intake are essential to address rising levels of obesity and obesity-related diseases. Obesity is a condition that has been associated with a state of chronic oxidative stress. Reactive oxygen species damage cell proteins, lipids, and DNA, and can result in impaired function and, potentially, cell death. Obesity also impedes the body’s enzymatic antioxidant system, reducing the activities of catalase, superoxide dismutase, glutathione peroxidase, and glutathione reductase.²⁶ Additionally, obesity is associated with a reduction in levels of protective thiols, vitamins, minerals, and polyphenols.

Research indicates that chia seed consumption is associated with reductions in appetite and high blood glucose levels. Regular consumption of protein-rich chia seed appears to have the potential to help overweight individuals lose weight. In a randomized crossover study assessing chia seed consumption and effects on acute satiety, 24 participants were given three different mid-morning snacks: plain yogurt, plain yogurt with 7 g chia seed, and plain yogurt with 14 g chia seed. Throughout the study period, visual analogue scales (VAS) were used to assess hunger, satiety, and desire for sugary foods. Both the 7 g and 14 g chia seed yogurt groups had increased feelings of satiety and reduced hunger.²⁷

A double-blind, randomized, controlled trial that assessed the effects of chia seed consumption on body weight, visceral obesity, and obesity-related risk factors included 77 overweight and obese adults with type 2 diabetes.¹⁷ Participants were divided into two parallel groups, both of which followed a six-month calorie-restricted diet. The experimental group received 30 g/1,000 kcal/day of Salba chia seeds, and the control group received 36 g/1,000 kcal/day of an oat bran-based cereal. At the conclusion of the study, participants consuming chia lost more weight (P = 0.020), had a greater reduction in waist circumference (P = 0.027), and had lower C-reactive protein levels (P = 0.045) than those in the oat-bran control group.¹⁷

A study on chia seed’s effects on weight loss and various disease risk factors in overweight adults found that chia seed consumption significantly increased plasma ALA levels. However, consumption of 50 grams per day of chia seed had no effect on weight loss or cardiovascular disease risk factors (e.g., blood pressure, HDL, LDL, total cholesterol, or blood triglyceride levels).²⁸

Another randomized, double-blind, placebo-controlled study assessed the effects of chia seed supplementation on disease risk factors in overweight women.²⁸ For 10 weeks, participants consumed 25 grams per day of ground or whole chia seeds or a placebo. Multiple outcome measures were assessed, and researchers observed a 58% and 39% increase in plasma ALA and EPA levels, respectively, in the ground chia treatment group.

Glucose Levels

Over time, high blood glucose levels can result in diabetes. In a randomized, controlled, dose-response trial, researchers assessed postprandial glycemic response in 13 healthy participants who consumed bread supplemented with chia seed flour. Participants consumed nine test meals that included bread supplemented with different doses (7, 15, and 24 g) of whole or ground chia.³⁰ Bread without chia was used as the control. Researchers concluded there was a significant dose-dependent effect on reduction of blood glucose levels for both whole and ground chia seeds compared to the control. There were no significant differences in reduction of blood glucose levels between the same doses of whole and ground chia seed. This may indicate that the hypoglycemic properties are more dependent on the quantity of seeds than the form of seeds, but future research is needed to confirm these findings.³⁰

In an outpatient clinic of the Risk Factor Modification Centre at St. Michael’s Hospital in Toronto, Canada, 20 type 2 diabetes patients participated in a single-blind, crossover, randomized controlled trial to determine whether supplementing with Salba chia seed, in addition to conventional dietary treatments, is associated with a decrease in cardiovascular risk factors.³¹ Patients were randomly divided into two groups and given approximately 40 grams of freshly ground chia seed or wheat bran (control) baked into specially formulated breads, which were similar in appearance. After 12 weeks, which included a four- to six-week washout phase to mitigate carryover effects, patients who consumed chia seed experienced statistically significant reductions from baseline in systolic blood pressure, C-reactive protein, von Willebrand factor (a glycoprotein), hemoglobin A1c, and fibrinogen, but not with the control treatment. Additionally, those who consumed chia seed had a twofold increase in blood levels of ALA and EPA levels (P < 0.05) after 12 weeks.³¹

Other Uses

Carbohydrate-loading refers to the practice of increasing dietary intake of carbohydrates prior to athletic events that last more than 90 minutes. This intake results in greater capacity of muscle glycogen stores and aids in athletic performance.¹⁸ A 2011 study compared the performance of six male marathon runners who were given two different carbohydrate-loading treatments: a commercial sports drink and the same commercial sports drink supplemented with chia. The runners participated in two trials in a crossover, counterbalanced, repeated-measure design with a two-week washout period between testing to allow participants to recover from the intense exercise and to avoid any carryover effects from the treatments. While the researchers found no statistically significant differences between the control and the test groups in performance parameters, the athletes in the chia group significantly decreased their dietary intake of sugar while boosting their intake of omega-3 fatty acids compared to the control group. According to the researchers, this indicates that the chia drink may be a healthier option for athletes who choose to carbohydrate-load.¹⁸

Chia seed oil is also used topically. Approximately 30% of patients with diabetes or end-stage renal disease (ESRD) suffer from skin disorders such as pruritus (abnormally dry, itchy skin), which is characterized by itchy, dry skin and inflammatory lesions caused by scratching.²² A study followed five patients with these conditions (three with diabetes; two with ESRD) and five patients without these conditions, all of whom exhibited pruritus, for eight weeks. A topical oil and water emulsion containing 4% chia seed oil was applied to affected skin. Lotion without chia seed oil was used on participants as placebo. After eight weeks of application, statistically significant improvements in skin hydration, chronic itching, and prurigo nodularis (hard, itchy lumps on the skin) were observed in the treatment group with diabetes and ESRD, while similar significant improvements in skin hydration and epidermal permeability were also observed in the group of patients without these conditions.²²

Consumer Considerations

Once a major food crop of indigenous peoples of Mexico and Guatemala, chia is now widely cultivated and commercialized as an oilseed crop for its ALA content and antioxidant properties.¹⁶ The use of chia as a food ingredient holds promise in the area of functional foods. Aside from its nutrient density, chia seed can help with weight management by increasing satiety and offers significant amounts of anti-inflammatory omega-3 fatty acids, which are associated with a lower risk of cardiovascular disease, diabetes, and chronic inflammatory conditions.

Although chia seed and seed oil are rich sources of ALA, the rate of conversion from ALA to EPA and DHA is inefficient, as enzymes necessary for this conversion are easily disrupted or depleted. It is estimated that 5% to 10% of ALA is converted to EPA , but less than 2% to 5% is converted to DHA. Numerous variables can decrease conversion rates.³² Delta-6-desaturase, a key enzyme in the conversion of ALA to EPA, is dependent upon adequate levels of magnesium, zinc, niacin (B₃), or pyridoxine (B₆), which are cofactors for converting ALA to EPA and DHA.³² While conversion of ALA to DHA and EPA is slow and incomplete, it appears to be sufficient to meet the needs of healthy people, given adequate intake of ALA and sufficient levels of magnesium, zinc, niacin, and pyridoxine.

Consumption of whole or ground chia seed has shown no evidence of toxicity or allergenic effects.^3,4 However, the 2000 US Dietary Guidelines for Americans recommended chia consumption not to exceed 48 grams per day.^9,16 This may be due to the fact that previous clinical studies had not used doses above 50 grams per day, and thus the potential adverse effects had not been adequately studied.

The PUFA content as well as the low concentration of tocopherol and phenolic compounds account for the low oxidative stability of chia oil. In one study, the tocopherol content of chia seed oil dropped by 30% after 300 days.¹⁸ Chia seed oil is best kept in the refrigerator after opening and should be used quickly.

Nutrient Profile³³

Macronutrient Profile (Per 1 ounce of chia seeds)

138 calories
4.7 g protein
11.9 g carbohydrate
8.7 g fat

Secondary Metabolites (Per 1 ounce of chia seeds)

Excellent source of:

Manganese:   0.8 mg (40% DV)
Dietary fiber:  9.8 g (39.2% DV)
Phosphorus:   244 mg (24.4% DV)
Magnesium:   95 mg (23.8% DV)

Very good source of:

Calcium:        179 mg (17.9% DV)
Thiamin:        0.2 mg (13.3% DV)
Niacin:          2.5 mg (12.5% DV)
Iron:             2.2 mg (12.2% DV)

Also provides:

Folate:          14 mcg (3.5% DV)
Potassium:     115 mg (3.3% DV)
Riboflavin:     0.05 mg (3% DV)

Trace amounts of:

Vitamin C:     0.5 mg (0.8% DV)
Vitamin E:      0.14 mg (0.7% DV)
Vitamin A:     15 IU (0.3% DV)

Image credits:

All photos ©2020 Steven Foster
Illustration of Salvia hispanica and a woman. From The Florentine codex (1575-1577) by Fr. Bernardino de Sahagun.

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