2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Deservedly chia seeds have a reputation as a superfood. They may be quite small, but they are an exceptional source of vitamins. In fact, only 1 tablespoon Chia seeds contains only 69 calories and boasts as much as 5 g of fiber, 4 g of fat and 2 g of protein.
You can find many foods that are high in fiber and fat, but chia seeds have these benefits in a very small package, making them the ultimate superfood, says Down Jackson Blatner, an established renowned nutritionist.
The applications are as numerous as they are the useful qualities of chia!! You can add them to salads, cakes, puddings, smoothies, snacks, soups and more.
And in case you are not yet convinced enough, we present you 6 detailed reasons why chia seeds are extremely useful for your health.
1. Rich in fiber
One tablespoon of chia seeds contains 5 g of fiber - about 20% of the recommended daily intake of fiber. In contrast, the same amount of brown rice contains only 0.2 g of fiber. Although dietary fiber can help lower cholesterol levels and maintain our digestive health, statistics show that most women take only about 15 grams a day - much less than the recommended 25 years.
2. For strong bones
Chia seeds are high in phosphorus and magnesium - two minerals that can help maintain the strength of our bones. A study showed that people with the highest phosphorus intake had a 45% lower risk of osteoporosis than those with the lowest doses. 1 tbsp. Chia seeds contain 122 mg of phosphorus and 47 mg of magnesium.
3. Rich in protein
It is difficult for people who eat only plant foods to find protein-rich sources that contain all the essential amino acids the body needs to continue to function. Protein is commonly found in animal products, including meat, poultry and seafood.
Chia seeds however, they contain protein, making them a good option for vegans and vegetarians. Since 1 tbsp. will provide you with only 2 g of protein (this is one of the reasons why it should not be your main source of protein), you can increase your protein intake by combining it with a tea cup of soy milk or almond milk.
Chia seeds can also be a significant substitute for eggs in recipes. Add 3 tbsp. water to 1 tsp. chia seeds and you will have the amount of mixture substitute per 1 egg!
4. Rich in omega-3 fatty acids
Chia seeds are a source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid - a powerful defense against cardiovascular disease. ALA is an essential fatty acid and since your body cannot produce it on its own, you should take it through food.
5. Hydrating properties
Soaked chia seeds can help athletes and cyclists stay hydrated. A study has shown that 1 g of chia flour can absorb about 12 g of water.
6. For weight loss
Photo: Denitsa
Chia seeds contain a high percentage of fiber, which inhibits the rapid absorption of fats and sugars and thus prevents the formation of fat deposits on the body. The beneficial micronutrients in which, such as magnesium, zinc, vitamins C, E and A, promote metabolism at the cellular level and accelerate fat burning.
Soaked chia seeds absorb so much water that they can easily satiate you. They actually swell and surround themselves with a gelatinous texture that helps people stay full quickly!
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