Chia seeds health benefits
Chia (Salvia Hispanica) is a plant from a family of mint, which is mostly grown in Mexico and Guatemala. Today, it is very popular in Paraguay, Bolivia, Mexico, and Guatemala. And after a growing number of medical studies confirming its nutritional and chia seeds health benefits, its popularity is growing globally.
Chia seeds are rich in omega-3 fatty acids, which make up to 30% of their composition, making them an idyllic raw material for the production of quality oil. Apart from producing oil, chia seeds are also popular as a healthy snack or in addition to many dishes. These seeds do not contain gluten and you can use it as a pseudo-grain, like buckwheat seeds. There are many reasons why you should include them in your diet.
Chia seeds in the diet
Chia seeds are a great diet for diabetics, as they slow down the absorption of carbohydrates in the digestive system, which prevents sudden changes in blood sugar levels. And chia seeds are classified as natural drugs for Type 2 diabetes due to this feature.
They are rich in fiber, which helps good digestion (28 grams of chia seeds contains as much as 11 grams of fiber – a third of the recommended daily dose). Chia seeds help in weight loss by giving a feeling of satiety (in the digestive system they absorb 10 times more water than their size and
give a sense of satiety).
Also, chia seeds health benefits are a good source of various minerals important to health, such as calcium (30 grams of chia seeds contains 18% of recommended daily intake), which is important for the health of teeth, bones and metabolic processes in the body. Chia seeds are a good source of the phosphorous mineral, which with calcium is the most important mineral for tooth and bone health. And, chia seeds contain mineral manganese, which is important for utilizing vitamin B (biotin and thiamine).
Chia seeds are a great source of protein for athletes and vegetarians. Due to the high protein content and important minerals. Amino acid tryptophan, found in chia-seeds, helps regulate appetite. Which further gives a sense of satiety and helps in weight loss. Amino acid tryptophan also improves
mood and helps good sleep.
Chia seeds contain a high amount of Omega-3 acid (more than sea fish, such as salmon) that help in the treatment of inflammatory processes. And in the prevention and treatment of heart and blood vessels and arthritis. Chia seeds have been shown to positively affect heart and blood vessels
health, reduce high blood pressure, and increase the level of good and reduce the level of bad cholesterol and triglyceride.
How to Use Chia Seeds?
Chia seeds are a neutral taste and you can add it to various dishes, salads, and desserts. Chia seeds can be eaten raw, whole or with seed, alone or with honey. As well as in combination with other seeds.
Chia seeds are a perfect addition to puddings, cakes, and biscuits. And can be add in when preparing bread and rolls. In Mexico, it is a popular refreshing drink of “chia fresca” (cold fruit juice in which sunk chia seeds).
Chia seeds are easy to digest and do not have to be chopped before meals to use their full nutritional value (as opposed to flaxseed). The daily recommended dose of chia seeds is 20g. If you are looking for healthy snacks that do not have a lot of calories. And you can eat even while on a
diet. Then the chia seeds are the right choice for you.