Nutrition facts of chia seed, flax seed, moringa, amla, spirulina, maca root, and sabja show why these superfoods are gaining popularity. Chia seeds contain about 34g fiber, 16g protein, omega-3s, and calcium per 100g. Flax seeds offer 27g fiber, 18g protein, and are rich in lignans and ALA (plant-based omega-3). Moringa leaves are packed with vitamin A, vitamin C, calcium, iron, and all nine essential amino acids. Amla is a powerhouse of vitamin C (20 times more than oranges), along with antioxidants and iron. Spirulina is 60% protein by weight and contains B12, iron, and phycocyanin. Maca root provides vitamin C, copper, potassium, and beneficial plant sterols for stamina and hormonal health. Sabja seeds (basil seeds) are high in soluble fiber, omega-3 fatty acids, and magnesium. Together, these nutrient-dense ingredients support energy, digestion, skin, and immunity—making them ideal for a balanced, healthy diet.
Chia Seed Nutrition Facts
Chia seeds are tiny powerhouses packed with fiber, omega-3 fatty acids, protein, and essential minerals. A 1-ounce (28g) serving contains about 138 calories, 4.7g of protein, 8.7g of fat (with 5g of omega-3), 11.9g of carbohydrates (of which 9.8g is fiber), and zero sugar. They are also rich in calcium, magnesium, selenium, manganese, and copper.
Health Benefits:
- Heart Health: High in omega-3s and fiber, chia seeds help lower cholesterol and reduce inflammation.
- Digestion: The high fiber content supports gut health and regularity.
- Weight Management: Chia seeds expand in liquid, helping you feel full longer.
How to Use:
Add chia seeds to smoothies, yogurt, or oatmeal, or make chia pudding for a nutritious breakfast.
Flax Seed Nutrition Facts
Flax seeds are another excellent source of plant-based omega-3s (ALA), fiber, and lignans. One tablespoon (about 10g) provides 55 calories, 1.88g of protein, 4.34g of fat (including 2.96g of polyunsaturated fat), 2.97g of carbohydrates, and 2.81g of fiber. They also offer minerals like magnesium, phosphorus, and potassium.
Health Benefits:
- Heart Health: Omega-3s and fiber help reduce cholesterol and blood pressure.
- Cancer Prevention: Lignans have antioxidant properties and may reduce cancer risk.
- Gut Health: Fiber supports digestion and gut microbiome health.
How to Use:
Sprinkle ground flaxseeds on salads, cereals, or blend into smoothies for an easy nutrient boost.
Moringa Nutrition Facts
Moringa, often called the “miracle tree,” is praised for its vitamin and mineral content. While claims about its nutrient density are sometimes exaggerated, a tablespoon of moringa powder provides notable amounts of vitamin A, vitamin C, calcium, potassium, iron, and protein. For example, it offers the calcium of half a cup of milk and the iron of a quarter cup of spinach per serving3.
Health Benefits:
- Antioxidant Power: Moringa helps reduce oxidative stress and inflammation.
- Blood Sugar Control: Some studies suggest it may help regulate blood sugar levels.
- Immunity: High in vitamins A and C, it supports immune function.
How to Use:
Add moringa powder to smoothies, soups, or teas for a nutrient-rich addition.
Sabja Seed Nutrition Facts
Sabja seeds (basil seeds) are low in calories and rich in fiber, protein, and omega-3 fatty acids. A 1-tablespoon (13g) serving contains about 60 calories, 2g of protein, 2.5g of fat (including 1.24g of omega-3), 7g of carbohydrates, and significant amounts of calcium, iron, and magnesium4.
Health Benefits:
- Digestion: High fiber content aids digestion and prevents constipation.
- Hydration: Sabja seeds absorb water, helping you stay hydrated.
- Weight Management: Their ability to expand in the stomach promotes satiety.
How to Use:
Soak sabja seeds in water and add to drinks, desserts, or smoothies for a refreshing treat.
Spirulina Nutrition Facts
Spirulina is a blue-green algae that stands out for its protein content and nutrient density. One tablespoon (7g) provides 4g of protein, only 20 calories, less than 2g of carbohydrates, and significant amounts of B vitamins, copper, and iron. It contains all essential amino acids and a good balance of omega-6 and omega-3 fatty acids.
Health Benefits:
- Immunity: High in antioxidants and nutrients that support immune function.
- Energy: Rich in B vitamins and iron, spirulina helps combat fatigue.
- Detoxification: Aids in detoxifying the body and supports liver health.
How to Use:
Mix spirulina powder into juices, smoothies, or energy bars for a quick nutrient boost.
Maca Root Nutrition Facts
Maca root is a Peruvian superfood known for its energy-boosting and hormone-balancing properties. It contains about 11% protein, 8.5% fiber, and is rich in calcium, magnesium, potassium, iron, and vitamins B1, B2, and C. A 100g serving provides 10.2g protein, 8.5g fiber, 59g carbohydrates, and a range of essential amino acids.
Health Benefits:
- Energy & Stamina: Maca is traditionally used to enhance energy and endurance.
- Hormone Balance: May help regulate hormones and improve libido.
- Bone Health: High in calcium and magnesium, supporting strong bones.
How to Use:
Add maca powder to coffee, smoothies, or baked goods for a natural energy lift.
Comparison Table
| Superfood | Protein | Fiber | Omega-3 | Key Vitamins/Minerals | Notable Benefits |
| Chia Seed | 4.7g | 9.8g | 5g | Ca, Mg, Se, Mn, Cu | Heart, Digestion |
| Flax Seed | 1.88g | 2.81g | 2.96g* | Mg, P, K, Lignans | Heart, Cancer, Gut |
| Moringa | Varies | Varies | Low | A, C, Ca, Fe, K | Immunity, Antioxidant |
| Sabja Seed | 2g | High | 1.24g | Ca, Fe, Mg | Digestion, Hydration |
| Spirulina | 4g | Low | Low | B, Cu, Fe | Immunity, Energy |
| Maca Root | 10.2g | 8.5g | Low | Ca, Mg, K, B, C | Energy, Hormones |
*Note: Omega-3 in flaxseed is ALA, a plant-based form.
How to Incorporate These Superfoods into Your Diet
- Chia Seeds: Add to overnight oats, smoothies, or make chia pudding.
- Flax Seeds: Sprinkle on salads, blend into smoothies, or use as an egg substitute in baking.
- Moringa: Stir into soups, teas, or smoothies.
- Sabja Seeds: Soak and add to lemonades, milkshakes, or desserts.
- Spirulina: Mix into juices or smoothies, or use in energy bars.
- Maca Root: Blend into coffee, smoothies, or baked goods.
FAQs
What are the main nutritional benefits of chia seeds?
Chia seeds are rich in omega-3 fatty acids, fiber, protein, and essential minerals, supporting heart health, digestion, and bone strength.
How do flax seeds compare to chia seeds in terms of omega-3 content?
Both are excellent plant-based sources of omega-3 (ALA), but chia seeds generally contain slightly more per serving.
Is moringa a good source of protein?
Yes, moringa leaf powder contains a notable amount of protein, along with vitamins and minerals.
What are the benefits of sabja seeds?
Sabja seeds are high in fiber, protein, and omega-3 fatty acids, supporting digestion, hydration, and weight management.
Why is spirulina considered a superfood?
Spirulina is packed with protein, B vitamins, iron, copper, and antioxidants, supporting immunity and energy.
What are the main uses of maca root?
Maca root is known for boosting energy, libido, and hormone balance, and is rich in protein, fiber, and minerals.
Conclusion
By incorporating these superfoods into your diet, you can enjoy a wide range of health benefits and ensure you’re getting a diverse array of essential nutrients every day.
Chia, Flax, Moringa, Sabja, Spirulina & Maca Root: Side Effects You Should Know
Superfoods like chia seeds, flax seeds, moringa, sabja seeds, spirulina, and maca root are celebrated for their impressive nutritional profiles and health benefits. However, like any supplement or dietary addition, they can also cause side effects—some mild, others more serious. Understanding these potential risks is essential for making informed choices and using superfoods safely.
Sabja seeds, also known as basil seeds, are popular for their cooling and hydrating properties. However, excessive consumption can lead to gastrointestinal discomfort, including bloating, gas, and stomach pain, as the seeds absorb water.