The advantages of Chia seeds include promoting bone, intestine and cardiovascular health. Although these seeds, from the Salvia Hispanica L. factory, recently obtained a status of superfood in the United States, they have been consumed for thousands of years in South America and Central America.
Chia seeds pack a serious nutritional punch. Building well known for their high fiber content and their anti-inflammatory omega-3 fats, they are also rich in antioxidants and can support weight management by helping you feel more.
Only two tablespoons of chia seeds can provide around 35% of your daily fiber needs. Fibers help promote regular and comfortable stools. It also supports the growth of healthy bacteria in the intestine, which can reduce the risk of conditions such as cancer, diabetes and heart disease.
Chia seeds contain anti-inflammatory compounds like Omega-3 fats And polyphenols, which help reduce intestinal inflammation. They are rich in antioxidant mineral selenium and a good source of calcium and zinc, which are generally deficient in people with digestive disorders such as the inflammatory (MII) (Mii) disease.
Chia seeds are an excellent source of nutrient known in favor of heart health. Studies show that eating can reduce risk factors heart diseaseincluding:
- High blood cholesterol levels: A review revealed that the consumption of Chia seeds has lowered total cholesterol, cholesterol of low density lipoproteins (LDL) and levels of triglycerides and increased levels of high density lipoprotein of high density cardiac (HDL). Triglycerides are a type of fat that can increase the risk of stroke or heart disease.
- Hypertension: Chia seeds are an excellent source of magnesium and protein, which help hypertension (high blood pressure). A small study of people with Type 2 diabetes And hypertension has revealed that those who consumed 40 grams of chia seeds per day for 12 weeks have experienced significant reductions in blood pressure compared to those who did not do so.
- Inflammation: Omega-3 fatty acids in chia seeds can reduce inflammation of the walls of blood vessels, which can help lower blood pressure.
Chia seeds are rich in antioxidants—The molecules that help prevent or reverse cellular and tissue lesions. This includes quercetin, antioxidant with immune and anti-inflammatory properties and chlorogenic acid, which has been linked to a lower risk of cancer and hypertension.
Chia seeds are a good source of calcium, especially for people who need to avoid other sources of calcium, such as dairy products, for personal or medical reasons. They are also rich in other minerals that Support bone healthincluding phosphorus and magnesium.
Chia seeds are very rich in fiber and contain vegetable proteins. They help slow digestion and prevent post-meal blood sugar peaks. They too help you feel full For longer and limit your appetite, so you eat fewer calories.
Some research suggests that chia seeds can be a useful tool for sustainable weight management.
A small study revealed that the participants reported significantly lower hunger scores yogurt With 7 grams or 14 grams of chia seeds compared to chia seeds without seeds. The calorie intake was significantly lower with added chia seeds.
The high fiber content of chia seeds can support the regulation of blood sugar. Because the fiber is not absorbed in the body, rich foods does not cause blood sugar peaks Like other carbohydrates (low in fiber) do so. This can benefit people with type 2 diabetes, a condition in which the body does not properly use insulin, which means that sugar accumulates in the blood. Insulin is the hormone that regulates glucose levels (blood sugar).
Studies have linked the consumption of chia seeds to improve control of blood sugar and insulin sensitivity. A review revealed that when consumed in high doses, Chia seeds Aidait reduce blood sugar And insulin levels in people with affected and without diabetes.
Studies also suggest that omega-3 fatty acids, antioxidants and viscous fibers in chia seeds can help protect themselves from diabetes development in people at high risk for disease, such as those with non-alcoholic liver disease (NAFLD).
Chia seeds can improve glucose metabolism by improving the function of cells that produce and release insulin, making the ingredient a promising tool to slow the progression of diabetes.
Even in small doses, chia seeds have a powerful nutritional profile. Just 1 ounce (a little over 2 tablespoons) of chia seeds:
- Calories: 138
- Fat: 8.7 grams
- Saturated fat: 0.95 grams
- Trans-fat: 0.04 grams
- Fiber: 9.8 grams, or 35% of the Dily value (DV)
- Protein: 4.7 grams
- Iron: 2.2 milligrams (12% of DV)
- Phosphorus: 244.2 milligrams (20% of DV)
- Zinc: 1.3 milligrams (12% of DV)
- Calcium: 179.2 milligrams (14% of DV)
- Magnesium: 95.1 milligrams (23% of DV)
- Selenium: 15.7 micrograms (29% of DV)
- Manganese: 0.77 milligrams (34% of DV)
- Copper: 0.26 milligrams (29% of DV)
Chia seeds are rich in essential minerals, in particular magnesiumSelenium, manganese and copper.
Your body needs magnesium for essential functions, including DNA synthesis, muscle contraction, nervous function, blood sugar regulation and blood pressure. Low magnesium levels can contribute to health problems such as strokehypertension, and depression.
Selenium is essential for the production of thyroid hormones and the regulation of inflammation, while manganese helps energy metabolism and immune function. Copper helps to train enzymes that support energy production, the formation of connective tissues and other bodily functions.
Chia seeds are generally safe to consume and well tolerated when consumed in moderate quantities.
However, because they are rich in fiber, they can cause digestive symptoms like gas, diarrheaand bloating. If you are not used to eating fiber foods, it is better to gradually increase your contribution and make sure you drink a lot of water.
Known people allergies Or sensitivities to chia seeds should avoid eating them, as they can trigger reactions such as rashes, itching and difficulty breathing.
Chia seeds can also pose a risk of suffocation, especially for people with swallowing difficulties. Chia seeds swell when exposed to liquids and take on a thick and sticky consistency, which can be housed in the esophagus and cause an impaction (blocking). To avoid this, allow your chia seeds to develop fully in cash before eating them.
Here are some simple ways to incorporate chia seeds into your diet:
- Combine them with your milk of choice and let them thicken to make pudding at Chia
- Stir them in yogurt, cereals or gru
- Mix them in a smoothie
- Add chia seeds to homemade pastries like breads and muffins
- Use chia flour in pastries
- Add the chia seeds to homemade granola, energy balls and trails mixture
- Heat them in a saucepan with fresh or frozen berries to create a low-sugar chia jam
- Mix them in salads or dressings
- Use them as a garnish for avocado toast or grilled bread of bananas and peanut butter
To make a simple but generous pudding with chia, mix 4 tablespoons of chia seeds with 1 cup of milk in a mason jar and stir. After a few minutes, shake the Mason pot, then let the mixture firm for at least an hour. Add the sweeteners, such as honey or maple syrup, to taste and garnish with nutritious ingredients such as fresh fruit, nut butter and slices almonds.
Chia seeds are the seeds of Salvia Hispanica Plant L. Although tiny, they are filled with nutrients such as anti-inflammatory omega-3, fibers, magnesium and plant proteins.
Studies show that Chia seeds offer many health benefits, such as lower blood pressure and cholesterol levels and digestion support. Add chia seeds to your meals to support health, intestine and bone health.