Benefits of Eating Chia Seeds
Chia seeds (lat. Salvia hispanica) are the fruit of plants from the mint family which grows in Mexico and Guatemala.
History tells us that chia was a very important plant in the ancient Aztec civilization.
And after the extinction of the Aztecs, chia continued to be used by the residents in that region, but the rest of the world didn`t know anything about it until a quarter of a century ago. It is then that the researcher Dr. Wayne Coates began to study chia plant as a possible crop for the farmers in the north of Argentina. Dr. Coates began his work on chia plant in 1991, becoming an advocate for introducing these tiny little seeds in cooking and alternative medicine.
Chia seeds have an amazing nutritional value
These tiny seeds, which color ranges from white or dark brown to black, have a high nutritional value. They provide proteins for the body and also vitamins A, B, E and D and minerals like calcium, potassium, copper, iron, manganese and zinc. In addition, chia seeds are an excellent source of fiber, they are ballast substances that promote digestion.
Chia seeds contain:
- eight times more omega-3 than salmon
- six times more calcium than milk
- three times more iron than spinach
- fifteen times more magnesium than broccoli
- six times more protein than beans
- four times more phosphorus than whole milk
Chia seed are nutritive in every form
These seeds have a number of advantages over flax seeds, their “rival” among the omega-3 source plants.
While flax is necessarily ground for optimum effect, chia seeds have the same high nutritional value in each and every form. The good side of these seeds is their ability to be stored for a long time without any loss of properties.
Chia seeds have a versatile effect on health
Chia seeds have a very positive effect on the body – they provide more energy, aid digestion and lower cholesterol, but that’s not all.
Learn why chia seeds are the most popular superfood in the world!
- Chia seeds aids diabetes
Chia is a potential natural cure for type 2 diabetes, which is being investigated in many laboratories across the world.
The gelatinous sheath that chia seeds develop in contact with liquid can prevent the sudden increase of glucose in the blood.
- Chia seeds improve the health of blood vessels
I have been scientifically proven that chia seeds raise the level of “good cholesterol” (HDL), while lowering the level of “bad cholesterol” (LDL) and triglycerides.
- Chia seeds aid digestion and cleanse the intestines
Just one serving (about 3 teaspoons or 30 grams) of chia seeds contains 11 grams of fiber, that represents one third of the recommended daily intake of fiber for adults. Adding chia seeds to your daily diet is an easy way to regulate digestion. Chia seeds contain a large amount of fiber that makes them a gentle and natural way to clean the intestines and improve the absorption of food.
- Chia seeds stock up the body with omega-3
Chia seeds are full of omega-3 fatty acids (almost 5 grams per serving). These fatty acids are important for the health of the brain and joints. The body absorbs them much easier than flax seeds.
- Chia seed strengthen the teeth and bones
A portion of chia seeds contains 18 percent of the recommended daily intake of calcium. Adding chia seeds to our diet helps prevent osteoporosis and keeps teeth and bones healthy.
- Chia seeds provide quality proteins
Chi seeds are an excellent source of proteins for vegetarians and contain no cholesterol. One portion of these super seeds has 4.4 grams of protein, nearly 10% of the recommended daily intake.
- Chia seeds improve sleep
Tryptophan – an amino acid that is known to improve sleep is found in chia seeds, it also helps regulate the appetite and improves mood.
- Chia seeds assist a healthy weight loss
Because of the high proportion of fiber and protein and valuable nutrients as well, chia seeds are especially recommended for people who want to lose weight. They accelerate the absorption of food and the breakdown of fat in the body and provide a long-lasting feeling of satiety and have a low glycemic index.
How to use chia seeds in your diet
Because they are tasteless, seeds will not affect the taste of your food, making them suitable for adding to countless dishes. You can sprinkle them all over salads, toast, dessert, yogurt or add them milled into milkshakes. You can add them in batters for preparing bread, cakes or pastries. Gluten-free flour is made from chia seeds that can be used alone or in combination with other types of flour. Chia is also used as an egg substitute and for thickening soups and stews.
Before using chia seeds it is recommended to soak them in water or another liquid for at least 10 minutes (you can even leave them overnight if you wish). It is preferable to add chia seeds at the end of cooking because they tend to lose some of their nutrients over heat processing.