Chia (Salvia hispánica L.) is a plant of the labiatae (Lamiaceae) family. The flowers are hermaphrodites, violet color. It is grown in Mexico, Guatemala and Bolivia.
The main benefits of chia seeds come from the high concentration of nutrients they contain. In about 29 grams you can find 136 calories, 4.6 grams of protein, 11.8 grams of carbohydrates and 8.6 grams of fat which is mostly unsaturated.
Chia seeds properties
High fiber content
[/ bd_table]Chia seeds are rich in fiber, in two tablespoons we can find one 9.6 grams. Eating the recommended amount of fiber helps reduce your risk of constipation , high cholesterol, heart disease, and obesity, as well as helps control your blood sugar levels. In a study published in April 2010 in the »European Journal of Clinical Nutrition«, participants who ate bread with chia seeds experienced a drop in sugar levels after meals and a decrease in appetite.
These little seeds are also a source of omega-3 fatty acids, which are essential for keeping the heart and brain healthy. In a study published in June 2012 examined the effects of consuming chia seeds in foods with omega-3s, the seeds were able to increase the amount of omega-3 captured. The researchers found that participants who ingested 25 grams of chia seeds per day for seven days experienced a 138 percent increase in alpha-linolenic acid and a 30 percent increase in eicosapentaenoic acid, which are omega-fatty acids. 3.
Contains Niacin and Thiamine
These B vitamins are important for converting the food we eat into energy and keeping the brain and nervous system functioning properly.
The trace mineral selenium acts as an antioxidant to limit cell damage from free radicals and helps your body absorb vitamin E. Some doctors also say that it is good for preventing certain cancers and cardiovascular diseases.
Rich in Iron
Iron is a mineral that our body needs for many functions. We need iron to make the proteins hemoglobin and myoglobin. These proteins help carry and store oxygen in the body. Iron is also part of many other proteins and enzymes in the body. Our body needs an adequate amount of iron. Consuming 2 tablespoons of chia seeds provides us with 2.2 milligrams of iron. The recommended intake is 7 milligrams per day.
Calcium helps us build and keep our bones strong, it also plays an important role in blood clotting, muscle, and nerve function. Each serving of Chia seeds contains 176.7 milligrams of calcium. The recommended consumption varies from 1000 to 2000 milligrams depending on the profile of the person.
Manganese is essential for the metabolism of carbohydrates, the formation of bones and the regeneration of red blood cells.
The main function of phosphorus is the formation of bones and teeth. It plays an important role in the way the body uses carbohydrates and fats. It is also necessary for the production of proteins for the growth, preservation and repair of cells and tissues. Likewise, phosphorus also helps the body produce ATP, a molecule that the body uses to store energy. Chia seeds provide 240.8 milligrams, in each serving.
Source of Magnesium
Magnesium is important for metabolism, as well as for muscle and nerve function. A serving of chia seeds offers 98.3 milligrams.
We need copper to keep nerves healthy and to make red blood cells and strong bones. We will obtain 0.3 milligrams with a portion of the seeds.
The seeds can be consumed in various ways, with some liquid, yogurt, salad, fruits … To take full advantage of their nutrients it is better to consume them ground. We recommend a consumption between 10 and 25 grams daily, we also recommend their use before meals.
Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.