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2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-05-22 06:26
The grains help to reduce weight and delay aging. And that's not all.
Why chia seeds are good for you
Black seeds with a mild nutty flavor are easy to find in almost every supermarket or pharmacy today. They look pretty modest. But their scientifically proven health benefits of Why are chia seeds good for me cannot be overestimated.
Translated from the Maya language, chia means "strength." The ancient Indians believed that these seeds filled the body with energy and life. And in general they were not far from the truth.
1. They are high in omega-3
In terms of omega-3 fatty acids - particularly alpha-linolenic (ALA) - they rival Chia seeds for the title of record holder with flaxseed. But if flax seeds have to be crushed before use, then chia does not require any preliminary preparation: you can simply sprinkle them with your favorite yogurt or add to salad.
Two tablespoons (approximately 28 grams) of chia seeds contain 5 grams of omega-3s.
Just to remind you: Omega-3s are an essential fatty acid. This means that the body does not know how to synthesize them on its own and needs constant replenishment from the outside. A healthy omega-3 level saves us a lot of unpleasant things: for example, taking care of brain health, preventing depression and fighting internal inflammation.
2. They will protect your heart and blood vessels
This is a direct consequence of the high alpha linolenic acid content. Studies show α-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysis that regular consumption of ALA reduces the risk of cardiovascular disorders and is an effective way of Alpha-linolenic acid: an omega-3 fatty acid with neuroprotective properties-ready for use in the stroke clinic? stroke prevention.
Chia also helps Chia flour supplementation reduce blood pressure in hypertensive subjects to normalize blood pressure in hypertension.
3. They will improve digestion and help cleanse the body of toxins
Almost half of the seed weight (about 40%, to be precise) is taken by Seeds, chia seeds, dried fiber. It is a low-calorie and extremely healthy type of carbohydrate that is not digested in the intestines.
Fiber nourishes important bacteria in the digestive tract, prevents what are the benefits of chia seeds? constipation and maintains regular bowel activity. And this is essential for the daily release of the body from toxins.
4. Will help reduce appetite and, in the long term, weight
The fiber found in chia seeds is mostly soluble. This means that it easily absorbs water - 10–12 times its own weight. After being saturated with liquid, the seeds become gelatinous and expand. Physicochemical properties of a fibrous fraction from chia (Salvia hispanica L.) in the stomach, which gives a quick feeling of fullness and allows you to eat fewer calories. In the long run, including chia seeds in your diet can help you shed those extra pounds of Chia seeds.
5. They are high in protein
Chia seeds contain almost more protein than other plants - up to 14% of the total weight. Moreover, it is a high-quality complete protein containing all nine essential amino acids that the body cannot produce on its own.
6. It is an excellent prevention of osteoporosis
Chia seeds are rich in several nutrients that are critical for bone health. It:
- Protein (mentioned above).
- Calcium. Two tablespoons of seeds contain up to 18% of the recommended daily value for this trace element. By the way, this is more than most dairy products.
- Phosphorus. Two tablespoons contain 27% of the RDA.
- Magnesium. All in the same two tablespoons of it up to 30% of the daily value.
7. They normalize blood sugar levels
At least, this is unequivocally confirmed in studies of Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats, Lipid redistribution by α-linolenic acid-rich chia seed inhibits stearoyl- CoA desaturase-1 and induces cardiac and hepatic protection in diet-induced obese rats in animals.
There are fewer works with the participation of people. But they show: for those who eat bread with chia seeds, blood glucose levels jump after eating Reduction in postprandial glucose excursion and prolongation of satiety: a possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.) than those who eat plain bread. This means that grains should be included in the diet of people with type 2 diabetes.
8. They're full of antioxidants
In general terms: antioxidants fight free radicals - molecules with unpaired electrons that damage the molecules of other cells in the body. This damage leads to accelerated aging, the development of cardiovascular disease, cataracts, brain dysfunction and various types of cancer.
Chia seeds contain many Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography of antioxidants. This means that these seeds are capable of preventing or stopping the development of such violations.
9. They are easy to include in your daily diet
Here are some ways to add chia seeds to your menu. They can be eaten like this:
- raw (but do not exceed a dose of two tablespoons per day);
- mix with water, soak in juice and use as a gel;
- add to cereals, smoothies or baked goods;
- sprinkle with salads, yogurt, kefir;
- Because of its ability to absorb water and fat, chia seeds can be used to thicken sauces or as a substitute for raw eggs in a variety of recipes.
How and to whom are chia seeds harmful?
In principle, chia seeds are safe and have no contraindications (except, perhaps, individual intolerance). But there is one caveat.
Since they actively absorb water and increase in volume, it is better not to consume them dry.
Expansion sometimes begins right in the esophagus, and in people with swallowing problems, this can cause obstruction of the esophagus. Use Chia Seeds With Caution, Researcher Warns. The same risk exists in the case of young children.
It is small, but nevertheless, experts warn: do not eat dry chia seeds with spoons. Either mix with liquid to gel and swell before you chew, or use as an addition to salads, yoghurts, and baked goods. This will make the seeds completely safe to eat.