In this time of Pandemic it is advisable to eat and drink a more healthier and nutritious foods to boost our immune system and fight any bacteria that can get in, in our body.
And for today topic, I am going to discuss the health benefits and nutritious facts of Chia Seeds.
Chia Seeds are eatable seeds it is a black tiny seeds of the Chia Plant or Salvia Hispanica, a flowering plant. Chia seeds are oval shape and a have a color of gray with black and white.
Chia Seeds wa native to Guatamela and Mexico, it is actually the main food for the ancient Mayans and Aztecs. In fact, the word "chia" is an ancient word in Mayan for "strenght." It is also has a fiber amd omega-3 fatty acids, a lot of high quality protein and minerals and antioxidants.
Chia Seeds has a lot of used, from a toppings, as ingredients, or even add in a smoothie. It has a lot of health benefits so don't be surprise.
Nutrition Facts
Carbs and Fiber
It is said that a large amount of carb content innthis seeds are form in fiber, which is 80%.
Just single ounce or 28 grams of this seeds boast 11 grams of fiber, thisnis actually the portion of the Reference Daily Intake dor man amd women which is 25 and 35 grams per day, equally.
When you try to place in a water or any liquid this chia seeds, it's fibers absorbs is up to 10 to 12 rime their own weight and the seeds will turn into gell like mass that can be used as a thickener or a replacament of egg.
Fat
Chia Seeds has a higj content of heart healthy omega-3 fatty acids which is one of the unique characteristics of this seeds.
In actuality, chia seeds are known as plant based source of omega 3 fatty acids, it is seed that this is better that flax seeds. But, the omega 3 fatty acids in chia seeds is not as vigorous as those oil that can be found in fish. It is sadi that chia needs to be converted first before it can utilize in human's body and this process in sometimes ineffective.
Vitamins and Minerals
Chia Seeds contains large number of minerals but has a low source of vitamins.
Manganese
Phosphorus
Copper
Selenium
Magnesium
Calcium
Iron
Plants Compounds
Chia seeds has a lot of power antioxidants that is good for chronic illnesses, such as heart disease and cancer.
Chlorogenic acid.
Caffeic acid.
Quercetin.
Kaempferol.
Health Benefits
Chia Seeds become more popular in the past years because of their nutritinal value and health benifits, and this are the main banefits;
*Blood Levels of Omega 3
Omega 2 fatty acids is very important in our brain and body, and chia seeds has a lot of omega 3.
*Blood Sugar Control
Healthy blood sugar lever is very important for our health. In research, a bread that used chia seeds can reduced blood sugar level compared to other bread without chia seeds.
*Lower Blood Pressure
One of the major risk factor for heart disease is high blood pressure. It is found that chia seeds and chia flour can actually lower a blood pressure to any people who had high level of it.
*Increased Fiber Intake
Many people really don't used enougj fiber. It is said that a high fiber intake can actually improved gut health and a number of disease. Because of their water absorbing capacity, chia seeds can raise the volume of foods in your digestive tract and that wil lead to raise fullness and decrease food intake.
Sources:
https://www.healthline.com/nutrition/foods/chia-seeds#bottom-line
https://www.webmd.com/food-recipes/features/why-are-chia-seeds-good-for-me
Wow! I don't know that chia seeds have omega3 which I thought only comes from fishes. Thanks for this article! It has indeed enormous of health benefits!