The benefits of chia seeds for our body

Chia seeds have become one of the most popular food supplements in recent years. They are easy to digest if it is prepared correctly, and they are a very versatile ingredient that can be combined with numerous recipes.

Content

• What is Chia?
• 11 wonderful benefits of chia seeds
  • 1. Contain numerous nutrients and very few calories
  • 2. They have high doses of antioxidants
  • 3. They contain high fiber levels
  • 4. They are rich in high quality proteins
  • 5. They help lose weight
  • 6. They are rich in Omega-3
  • 7. Reduce the risk of heart disease
  • 8. They are good for bone health
  • 9. They help control sugar levels in type 2 diabetes
  • 10. Energy performance improve
  • eleven. They are easy to incorporate into our diet

What is Chia?

Chia is a edible seed that comes from a plant that grows in the Mexican desert called Sage, In Mexico, its cultivation is known since the times of Mayan and Azteca cultures.

The Chia is a food that contains high concentrations of omega-3 fatty acid, carbohydrates, protein, fiber, antioxidants and calcium, among others. An ounce of these seeds (about 2 tablespoons) contains 139 calories, 4 grams of proteins, 9 grams of fat, 12 grams of carbohydrates and 11 grams of fiber, in addition to vitamins and minerals.

The soft nut flavor of chia seeds makes them ideal to add both to food and drinks. They are usually used as a complement in cereals, sauces, vegetables, rice and yogurts, or mixed in beverage and baked products. They can also be mixed with water and become a gel.

11 wonderful benefits of chia seeds

Chia is rich in many essential nutrients, research has discovered that regular consumption of chia seeds can improve our health in many ways. Some of the main benefits of chia seeds are the following:

1. Contain numerous nutrients and very few calories

Chia is a plant that is related to mint. Chia seeds were an essential food for the Aztecs and the Maya in their day. They appreciated their great ability to provide energy ... in fact, "Chia" is the Mayan word for "force".

Despite its long history as a basic element in the diet, only recently chia seeds have become a popular food and mass consumption in almost everyone.

Despite its small size, chia seeds is one of the most nutritious foods on the planet. They contain A large amount of fiber, proteins, omega-3 fatty acids and several more micronutrients.

2. They have high doses of antioxidants

Another component containing chia seeds are famous antioxidants. These antioxidants protect the most sensitive fats from seeds preventing them from getting rates.

For our part, When we consume antioxidants in our diet, we are helping to combat the production of free radicals, that can damage cell molecules and contribute to aging and appearance diseases such as cancer.

In addition, it seems that chia seeds contain more antioxidants than blueberries, so their benefits are also greater.

3. They contain high fiber levels

Looking at the nutritional profile of chia seeds we can see that in 30 grams of chia 12 they are carbohydrates. But in addition, 11 of those grams are fiber, which means that they are not digested and help improve intestinal transit.

Due to the large amount of fiber they contain, Chia seeds can absorb up to 10-12 times their weight in water, becoming gel and expanding the stomach. In theory, this is what generates its high level of satiety and its slow absorption of food, helping to consume less calories.

Fiber also feeds the beneficial bacteria we have in the intestine, which is important to keep our gut well fed, something crucial to health.

Chia seeds are composed of 40% fiber. This makes them one of the best fiber sources in the world.

4. They are rich in high quality proteins

Chia seeds contain a lot of protein. According to its weight, approximately 14% are proteins, which is a very high concentration compared to most plants.

They also contain a good balance of essential amino acids, which favors that our body is able to use these proteins.

Proteins have all kinds of health benefits. But it is also one of the nutrients that most help weight loss when we perform a diet.

A high protein intake decreases appetite and it has been shown that it helps reduce obsessive thoughts over food in 60% and the desire to peck at night by 50%.

Chia seeds are really an excellent source of protein, especially for people who consume few or no product of animal origin.

5. They help lose weight

Numerous health experts agree that chia seeds can help lose weight.

The fiber that It contains absorbs large amounts of water and expands in the stomach, which increases the feeling of fullness and delay food absorption.

On the other hand, chia seed proteins could help reduce appetite and therefore food intake.

But we must remember that a weight loss diet is more than the addition or subtraction of specific foods. To achieve effectiveness in the diet we must implement other life habits such as regular exercise, good sleep hygiene, etc .

When the chia is combined with a diet based on beneficial foods and a healthy lifestyle, then we can see how chia seeds effectively help us lose weight.

6. They are rich in Omega-3

Chia seeds contain high levels of omega-3 fatty acids.

However, it is important to keep in mind that the omega-3 of chia seeds are mostly wing (alpha linolenic acid), and need to become the "active" EPA and DHA forms, before being able to be used by the body.

Unfortunately, human beings are not efficient by converting fatty acids to their active forms. Therefore, The benefits of chia omega-3 is lower than animal sources such as fish.

Studies have shown that chia seeds (especially if they are ground) can increase the blood and EPA blood, but not the DHA. Unfortunately the DHA is the most important of omega-3 fatty acids, so it is something to take into account.

In order to obtain the necessary DHA levels for our body and brain, or we eat fatty fish regularly, fish oil or take a DHA supplement if you are vegetarian or vegan.

7. Reduce the risk of heart disease

As we have already seen chia seeds have a high fiber, protein and omega-3 content, and all these compounds are able to improve our metabolic health.

Some studies conducted with chia seeds have demonstrated Its ability to reduce LDL cholesterol and triglycerides, and increase HDL cholesterol (Cholesterol “Well).

Anyway, although it is possible that chia seeds can reduce these risk factors, they will probably have no real effect unless we accompany them with regular exercise and other beneficial changes in our diet.

8. They are good for bone health

Chia seeds are rich in important nutrients for bones such as calcium, phosphorus, magnesium and proteins.

Thus, chia seeds can be considered an excellent calcium source for people who do not eat dairy products.

9. They help control sugar levels in type 2 diabetes

According to some studies they have demonstrated, Chia seeds can lower blood sugar levels.

Chia seeds contain soluble fibers, which are believed to be responsible for keeping blood glucose levels stable. In addition, remember that they can also help lose weight, lower bad cholesterol and increase the good, all of which helps improve blood circulation, so everything is advantages.

10. Energy performance improve

It is said that the Aztecs and the Maya already used chia seeds to improve their energy after a day of effort.

Apparently, Chia seeds can help athletes to recharge carbohydrates to better support resistance tests Thanks to the contribution of numerous nutrients and few sugars.

eleven. They are easy to incorporate into our diet

Chia seeds have a fairly soft taste, so They can be added to almost anything.

In addition, they do not have to be cool like other seeds (for example, linen), which makes them much easier to prepare.

Crudas can be eaten, mixed with juice, added to porridge, cereals, yogurts, vegetables, rice plates and desserts or baked products.

Due to their ability to absorb water and fat, they can be used to thick sauces. They can also be mixed with water and become a gel.

Chia seeds are usually very well tolerated, but if someone is not used to eating a lot.

The recommended dose is 20 grams (around 1.5 tablespoons) of chia seeds, twice a day.