Black seeds with a mild nutty taste are now easily found in almost every supermarket or pharmacy. They look quite modest. But their scientifically proven benefitWhy are chia seeds good for me health is hard to overestimate.
Translated from the Mayan language, chia means "strength." The ancient Indians believed that these seeds fill the body with energy and life. And in general, were not far from the truth.
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1. They have a lot of omega-3s
Omega-3 fatty acids - in particular, alpha-linolenic (ALA) - competeChia seedsfor 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 your favorite yogurt on them or add to salad.
Two tablespoons (approximately 28 g) of chia seeds contain 5 g of omega-3.
Just a reminder: omega-3s are essential fatty acids. This means that the body does not know how to synthesize them independently and needs constant replenishment from the outside. The normal level of omega-3 protects us from a lot of unpleasant things: for example, it takes care of brain health, prevents depression and fights internal inflammations.
2. They protect your heart and blood vessels
This is a direct consequence of the high alpha-linolenic acid content. Studies showα-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysisthat regular use of ALA reduces the risk of cardiovascular disorders and is an effective wayAlpha-linolenic acid: an omega-3 fatty acid with neuroprotective properties-ready for use in the stroke clinic?stroke prevention .
Chia also helpChia flour supplementation reduces blood pressure in hypertensive subjects normalize blood pressure with hypertension.
3. They will improve digestion and help cleanse the body of toxins.
Almost half the weight of the seeds (about 40%, to be exact) isSeeds, chia seeds, driedcellulose. This is a low-calorie and extremely useful type of carbohydrate that is not digested in the intestines.
Fiber nourishes important bacteria in the digestive tract, preventsWhat are the benefits of chia seeds?constipation and provides regular bowel activity. And this is important for the daily release of the body from toxins.
4. Help reduce appetite and weight in the long run
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Fiber, which is found in chia seeds, is mostly soluble. This means that it easily absorbs water - 10-12 times more than its own weight. When saturated with liquid, the seeds become gelatinous and expandPhysicochemical 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 get rid ofChia seeds from extra pounds.
5. They have a lot of protein
Chia seeds carry almost more protein than other plants - up to 14% of the total weight. Moreover, it is a high-quality full-fledged protein containing all nine essential amino acids that the body cannot produce on its own.
- This is an excellent prevention of osteoporosis.
Chia seeds are rich in several nutrients that are critical to bone health, like-
- Protein (mentioned above).
- Calcium. Two tablespoons of seeds contain up to 18% of the recommended daily allowance for this microelement. By the way, this is more than in most dairy products.
- Phosphorus. In two tablespoons - 27% of the recommended daily allowance.
- Magnesium. All in the same two tablespoons of it up to 30% of the daily norm.