Chia seeds are minor black, white and dark brown seeds that come from the plant Salviahispanica, which is a type of mint. Natural Habitat South and Central America, specifically the area of Peru, Guatemala, Bolivia, Paraguay and Mexico. Since ancient times it was cultivated and used as the main ingredient Aztecs and Mayans, and the name chia, in fact, is an ancient Mayan word for strength.
Although used for thousands of years, has become popular in the last 25 years, as scientists have found that is too rich in omega-3 fatty acids, which make up a third of its composition, which is one of the best sources of healthy and high-quality oil.
In addition, chia seeds are rich in antioxidants and fiber, but also contain high levels of magnesium, zinc, iron and calcium. As well, this valuable plant can greatly influence the improvement of health, especially when it comes in the prevention of heart disease, high blood sugar, and proved to be excellent when it comes to the regulation of digestion.
Chia seeds are very rich in minerals. Forefront of manganese, which is essential for metabolism, growth and development of muscles and bones. Then there is phosphorus, which is also essential for the maintenance and regeneration of tissue, and next to it there is the copper that we usually lacking in nutrition and is important for the health and proper functioning of the heart. It is interesting that in just two tablespoons of chia seeds contains two times more potassium than a banana.
How to use chia seeds in the diet
According to scientific analysis, 28 grams of these seeds contains 138 calories, 8 grams fat, 12 grams carbohydrates, 10 grams fiber and 5 grams of protein. This means that one spoonful a day provides 18 percent of the daily requirement of calcium, 27 percent phosphorus, 30 percent of manganese and some small amount of potassium, zinc and copper.
Since chia seeds completely neutral flavor, it won’t have an impact on other food you consume at the same time, so you can use it in addition to all meals. The most commonly recommended to combine with salads, chia seeds are suitable and with the toast, as a supplement during the preparation of bread, cakes and pastries, a milled you can add them in yogurt and kefir. Ideally combined with the nuts, corn, almonds and millet.
Chia seeds as much per day be consumed
Unlike flax seeds, chia seeds do not have to be milled to be able to consume and that their nutritional value was fully expressed. They are easily digestible, very pleasant taste and can be consumed in a daily dose of 20 grams.
It is not advisable to fry, as heat treatment not to lose valuable nutrients. Even when you add them to prepare dishes, it is advisable to do so before the end to be less exposed to high temperature and thereby retain freshness.
Nutritionists recommend that people under the age of 50 entries 38 grams per day for men and 25 grams for women, while people over the age of 50 consume on the principle of 30 grams per day for men and 21 grams for women.
10 advantages of using chia seeds
We can safely say that this plant ranks among the healthiest foods on the planet. Characterized by the fact that it is full of nutrients that greatly help your body and brain to function properly and better. Here is the list of advantages of using chia seeds, which is scientifically proven:
- They provide a large amount of nutrients, while containing very few calories,
- They are rich in antioxidants,
- They contain low levels of carbohydrates, a high level of high quality protein and fiber,
- They help weight loss,
- are rich in omega-3 fatty acids,
- Improve blood work and reduce the risk of heart disease,
- The high content of calcium, magnesium and phosphorus improves bone health, but it is important to say that chia seeds especially recommended for people who do not eat dairy products,
- They lead to significant health improvements in people suffering from type 2 diabetes,
- recommended for recreational athletes, as they help to achieve better results and performance,
- very easy to fit with every meal and fit your diet, and do not cause allergic skin reactions