Over time, the seeds grew in popularity, and scientists began to study them carefully, respectively to discover their countless health benefits. WHAT ARE THE NUTRITIONAL FACTORS OF CHIA SEEDS? Ok. 28g of chia seeds contain nutrients such as: 11g fiber, 4g protein, 9g healthy fats of which 5g of Omega 3, 18% of the recommended daily dose of calcium, 30% of the recommended daily dose of magnesium, 27% of the recommended daily dose of phosphorus. Chia seeds also contain a considerable amount of zinc, potassium and vitamins B1, B2 and B3.
They contain antioxidants In the composition of these seeds are also found antioxidants that fight free radicals known for their negative effects of damage to body cells and premature aging. Important source of fiber 28g of chia seeds contain 12g of carbohydrates of which 11g are fiber. Due to the high content of soluble fibers, chia seeds can absorb up to 10-12 times their weight in water, thus becoming a gel that provides a feeling of satiety. In addition, fiber "feeds" good bacteria in the gut, an extremely important benefit for maintaining a healthy gut flora. Rich in Omega 3 fatty acids. Omega 3 fatty acids are extremely important for the body and brain, and even seeds are rich in Omega 3 Alpha-Linoleic Fats (ALA). However, these acids must be converted to an active form such as EPA (eicosapentaenoic acid) before the body can use it. Studies over time in the US, Argentina and Mexico show that chia seeds can increase blood ALA levels by up to 138% and EPA levels by up to 39%. Due to the many nutrients it contains, chia seeds bring more benefits to the body. They can reduce the risk of cardiovascular disease Given that chia seeds are rich in fiber, protein and Omega 3, they can reduce the risk of cardiovascular disease. The beneficial effects of maintaining heart health have been studied in several studies. Reduce blood cholesterol levels Increased fiber intake by including chia seeds in the diet has been shown to be beneficial for people experiencing high levels of bad cholesterol (LDL). An analysis based on 67 studies, published in the American Journal of Clinical Nutrition, shows that at least 10g of fiber consumed daily reduces bad cholesterol (LDL) as well as total cholesterol. At the same time, studies show that dietary fiber plays an important role in regulating the immune system and reducing the risk of obesity, but also cardiovascular disease and diabetes. It works effectively in type 2 diabetes High blood glucose is a common symptom of type 2 diabetes. With the onset of diabetes, the body becomes vulnerable to other conditions, such as cardiovascular disease. Animal studies by researchers in Argentina and Australia have shown that constant consumption of chia seeds can reduce the body's insulin resistance,stabilizing blood sugar levels after meals. Other studies in humans by specialists in Argentina, Australia, and the United States show that people who eat chia seeds daily have a lower blood sugar level after meals than those who do not include this type of bread in their diet. their diet. Indicated in detoxification and digestion Chia seeds are essential for detoxifying the body. When fully digested, they increase in size and absorb toxins from the body, thus cleansing the digestive tract. Their detoxifying properties also help to improve the appearance of the skin, nails and hair. Regarding the improvement of digestion, this benefit is given by the soluble fibers in the composition of chia seeds which, with the absorption of water in the body, change their consistency into a gelatinous one, thus facilitating the digestion process and intestinal peristalsis.
Can chia seeds help with weight loss? Because they are high in fiber, chia seeds can be included in your diet when you want to lose weight. Consumed constantly, they help maintain the feeling of satiety for a longer period of time and help eliminate toxins from the body. However, experts say there is limited data on chia consumption and weight loss. In a study conducted by researchers at the University of North Carolina in the US, no major improvements were observed in people who consumed 50g of chia seeds per day for 12 weeks. Eat chia seeds carefully if you have food allergies to sesame or mustard seeds. It is advisable to consult a doctor before including this type of seed in your diet. In addition, it is important to mix chia seeds in the composition of other foods or in combination with liquids, especially if you know that you have swallowing problems or various diseases of the esophagus. If you are taking medicines for hypertension or anticoagulants, if you are pregnant or breast-feeding, talk to your doctor to make sure that it is okay to take these seeds without side effects. Chia seeds can be easily introduced into the daily diet. These seeds do not have a flavor that changes the taste of other dishes, which is why you can add them to smoothies, puddings or bakery products. They can also be soaked in juice or eaten with cereals with milk, yogurt or fresh salads. Because they have the ability to absorb both water and fat, chia seeds can be used to thicken sauces or as an egg substitute. By adding chia seeds to your diet you will substantially increase the nutritional value of the foods you eat. In addition, they are well tolerated by the body, but if you are not used to consuming a lot of fiber, it is preferable to consume a smaller amount at the beginning, which you should gradually increase. This way, you avoid any digestive problems that may occur if you consume too much fiber. Recipe If you want to quickly prepare a dessert based on chia, mix 40g seeds with 1 cup of milk or a natural juice. Leave the composition in the fridge for 15 minutes. At the end add walnuts, diced fruit or a little cinnamon, depending on your preferences. Rice with Chia For the preparation of rice with chia you need: 200g pre-cooked rice; 2 tablespoons olive oil; 2 teaspoons lemon juice; 3 cloves of garlic; ½ teaspoon of salt; ½ teaspoon rosemary; ½ teaspoon oregano; a cayenne pepper powder; 80g chia seeds; 1 zucchini cut into thin slices; 1 diced tomato; 2 tablespoons parmesan. Method of preparation: Put the boiled rice together with the oil, lemon juice, finely chopped garlic cloves, diced tomatoes and thinly sliced zucchini in a pan. After hardening the mixture, add the spices, along with the chia seeds and let it simmer for another 5-10 minutes. Parmesan is added over the prepared rice and served as such or as a garnish. Enjoy! https://bit.ly/3i3nWPS
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