Chia is a plant that has been gaining popularity in recent years as a superfood, due to the multiple health effects of consuming its seeds.
In this article we tell you what are chia seeds, what are their 7 main properties and benefits, and how you can take them benefits, and how you can take it to take advantage of all its nutrients.
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Chia seeds: What are they?
Chia is a herbaceous plant, also known as Salvia Hispanica, which has mainly Central American origin, being very present in countries such as Guatemala, Nicaragua, El Salvador and some areas of Mexico.
What is consumed from Chia are its seeds, which are considered whole grains.Since they are considered whole grains, they do not need to be processed. They measure 2 millimeters, have an oval shape and are gray or reddish in color.
Chia seeds were already an important part of the pre-Columbian culture, being considered by both Mayas and Aztecs as as a highly valued medicinal food for its multiple qualities and health benefits. and health benefits. After colonization, they lost popularity, which has not been recovered until a few years ago. It is currently considered a superfood.
10 properties and benefits of Chia
Here is a list of the benefits of chia seeds, which you can easily include in your diet to take advantage of all its properties.
1. Lots of nutrients and few calories
Although chia seeds are small, they are loaded with a lot of nutrients and vitamins. loaded with a large amount of nutrients and vitamins, making a couple of tablespoons of chia seeds a great source of calories.They are loaded with a couple of tablespoons of these seeds in real nutritional bombs. They contain high doses of protein, fiber, magnesium, calcium, omega-3 fatty acids, phosphorus, potassium, B vitamins and zinc.
The best of all? Despite being so rich in nutrients, they are relatively low in calories, they are relatively low in calories.. 100 grams of chia seeds contain only 486 calories. This makes them an ideal food to include in your diet at any time without exceeding the recommended daily calories, but without losing the necessary daily nutritional intake.
2. Contains antioxidants
Chia is one of the plants richest in natural antioxidants that you can take, which has important that you can take, which has important health and anti-aging effects. Antioxidants have the function of preserving the fatty acids of the seed, which are the ones that provide us with nutrients. They also help to kill free radicals and prevent molecular damage that causes diseases such as cancer.
3. Rich in fiber
Another of the beneficial properties of Chia is its high fiber content.
This helps to regulate the intestinal flora and to maintain a good stomach health, as well as to improve digestive processes.as well as to improve digestive processes. These seeds are very useful to fight constipation.
Chia fiber also helps to absorb water and expand, creating a satiating effect that helps to not feel hungry during the day, making it a perfect food to accompany diets and help us lose weight.
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4. They provide Omega 3
Another of the nutrients that stand out from the Chia seed are its fatty acids, especially high in Omega 3.. This nutrient is beneficial when it comes to eliminating toxins from the body and lowering cholesterol levels. It also helps to reduce the risk of heart disease, due to its anticoagulant properties and its regulation of blood pressure.
The presence of these Omega 3 fatty acids, with anti-inflammatory properties, also contributes to reduce inflammation and prevent diseases such as arthritis.
5. Rich in protein
Chia seeds are also rich in protein, especially for a plant-based food. In the same way that happened with the fiber, its high protein content helps to reduce appetite. and is excellent to include in a weight loss diet. It is also a perfect substitute for animal proteins for those who have opted for a vegetarian or vegan lifestyle.
6. Good for bone health
Another benefit of this superfood is the amount of nutrients it provides for a good development of bone health. Its high content of calcium, magnesium and phosphorous makes it a perfect food for strengthening bones, especially for people who cannot consume dairy products.
7. They provide strength and energy
Chia seeds are a recommended food to take during breakfast, as they provide a lot of strength and energy to start the day with. provide a lot of strength and energy to start the day, thanks to the large amount of minerals.thanks to the large amount of minerals and vitamins it contains. In addition, other nutrients contribute to the regeneration of muscle tissue, which added to the energy they provide, make it ideal to take if you do any kind of exercise or sport.
How to take Chia and recommended dosage
There are many ways to consume chia seeds to benefit from its properties. to benefit from its properties. The most comfortable and the most used is consuming the whole seed raw, although in this case it is recommended to chew the seed very well, to be able to absorb nutrients such as Omega 3. In this way it can be easily included in yogurts, cereals, rice or salads.
Another recommended way to take it is ground in the form of flour, and in this case it can be included in yogurts, cereals, rice or salads.In this case it can be easily included in juices, yogurts or even as part of the ingredients in baked goods such as bread or pasta. It can also be consumed in the form of oil.
It is a food that can be consumed on a daily basis, but it can also be consumed as an oil. the recommended dose is one or two tablespoons of chia seeds per day.. Due to its richness in fiber and other minerals, it is recommended not to exceed 30 grams per day (about 3 tablespoons).
It is a food that should not be consumed by people who suffer from hypotension or who are taking medication against hypertension, insulin-dependent people and people who are taking anticoagulants. Also its use is not recommended in case of suffering from diarrhea, as it promotes digestive activity.since it promotes the digestive activity and favors the gases.
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