The benefits and properties of chia are multiple; as a source of protein, antioxidants, and fiber, improve the health of bones and other advantages which is why chia seeds are good for your.
Chia is a herbaceous plant known for its high levels of omega-3 fatty acids and its popular ability to lose weight. Chia seeds are a raw, whole grain food that can be absorbed by the body as seeds (unlike flax seeds).
Ancient Use of Chia
It was used by Indians and missionaries to heal wounds and prevent infections (it is still used for that). It has been a basic food source for thousands of years since it was already consumed by Aztecs and Mayans.
The Maya valued it for their ability to provide sustainable energy, in fact, “chia” means in Maya “strength.”
It seems that the Aztecs valued it even more than the Mayans, used it as herb, offering it in rituals.
Nutritional Value of Chia Seeds
The high concentration of unsaturated fatty acids increases the absorption of vitamins such as K, E, D and A. In addition, it contains calcium and Boron, which absorbs and uses the calcium that is available in the body.
28 grams of Chia Seeds contains:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are Omega-3).
- Calcium: 18% of recommended daily amount.
- Manganese: 30% of recommended daily amount.
- Magnesium: 30% of the daily recommended amount.
- Phosphorus: 27% of the daily recommended amount.
- Vitamin B3, Potassium, vitamin B2, vitamin B1, zinc.
This makes it one of the best sources in the world for several important nutrients.
Health Benefits of Chia Seeds
1.Helps Weight Loss
Because of high fiber and protein content, chia seeds should help you lose weight. Of course, this should be combined with a balanced diet and exercise.It is important that you know that its importance lies in satiety, that is to say, that you are supposed to lose weight because you eat less when you ingest chia.
It has been proven that just adding chia seeds to the diet does not affect the body, if not its interaction with other factors: combined with a healthy lifestyle is when it can help you lose weight.
Fiber absorbs large amounts of water and swells in the stomach, which increases the feeling of satiety and slows the absorption of food.
Moreover, chia seeds are high in zinc, it helps increase leptin, a hormone that regulates appetite and regulates energy. It also improves stamina and stamina.
From 19 to 23% of its weight is vegetable protein and contains all the essential amino acids. A high protein intake decreases the appetite and the desire to eat between hours.
It is, therefore, an excellent source of protein if you are a vegetarian.
3.Contains Antioxidants (flavonoids, tocopherol, beta-carotene)
Antioxidants are beneficial to prevent premature aging, as they fight free radicals that damage cell molecules, contributing to diseases such as cancer.
According to a study, the seeds of chia can help in the events of resistance, increases the intake of nutrients and diminishes one of the sugars.
By adding a serving of chia seeds to your daily diet, you can boost your metabolism and burn fat. They also reduce visceral adipose tissue, abdominal fat, a component of obesity.
You can store chia seeds for years and do not degrade; nor the smell, nor the nutritive value nor the flavor. It is also good for storing for the purpose of survival in case of natural calamity.
6.High fiber content (18-30%)
Due to high fiber content, it’s excellent for the digestive system and prevents high levels of cholesterol, obesity, and colon related ailments.
Of every 28 grams of chia, 12 are carbohydrates and of these, 11 are of fiber, which does not increase blood sugar. It is, therefore, a low carbohydrate food.
In turn, the fiber feeds the beneficial bacteria in the intestine.
7.For Bone Health
Chia seeds are rich in important nutrients for bone health, including calcium, phosphorus, magnesium, and protein.
If you do not consume dairy, it is an excellent food, since it provides you with 18% of the recommended daily amount with only 28 grams.
Another mineral that helps the well-being of bones is phosphorus, which is used to synthesize proteins for cells and repair tissues.
It also provides 30% of the recommended amount of magnesium per day (with an intake of 28 grams). Manganese is good for bones and helps the body use other nutrients such as biotin and thiamine.
8.Control of Cardiovascular and Diabetes
Chia decreases inflammation, regulates cholesterol and lowers blood pressure, and is therefore excellent for maintaining heart health.
Also, by reversing oxidative stress, it prevents the development of atherosclerosis.
When chia is ingested, there is a slow conversion of carbohydrates into sugar and digestion is slow, causing blood sugar levels to remain stable.
Due to their high fiber, Omega 3 and protein, they improve metabolic health. They decrease LDL cholesterol and triglycerides, increase HDL (good cholesterol) and reduce inflammation.
However, the most successful application is in type 2 diabetes.
9.Lowers Saturated Fatty Acids
It has been shown to produce a reduction of up to 30% in saturated fatty acids.These saturated acids produce cardiovascular diseases (one of the biggest causes of mortality in the world) and cause the increase of cholesterol in the blood.
10.Prevents breast and Cervical cancer
Chia seeds are rich in alpha-linolenic acid, an omega 3 acid that, according to recent studies, limits the growth of cancer cells in cervical and breast cancer.
Side Effects of Eating Too Much of Chia
- From time to time people may experience some stomach discomfort when consuming large quantities. It is, therefore, necessary to eat it in moderation.
- Blood contains several kinds of fats, including cholesterol and triglycerides, which are too high for some people. Eating chia may cause these triglycerides to increase even more in some people except chia salba.
- Low blood pressure: Because they can lower blood pressure, patients who take medication for it should consult their doctor.
- Anticoagulant properties: If you take anticoagulant drugs, consult your doctor, as if you have an operation.
- Gas Formation.
How to incorporate Chia into your diet?
Chia seeds are relatively easy to find in any specialized supermarket or online grocery store. They are black in color and have a soft nutty taste.
They can be eaten raw, cooked and added to yogurt, cereals, and shakes. You can also eat cooked, added to baked goods such as bread.