CHIA SEEDS: Health benefits and recipe tips
Healthy food lovers certainly use them, perhaps on a daily basis, and even those who do not care so much about nutrition have surely heard of them. Chia seeds owe their well-deserved popularity to the many nutrients they contain, as well as the effects they have on the human organism and body.
Does this herb really have, as the story goes, an impact on the weight loss, health and beauty? Below, find out what chia seed is, where it comes from, how it is applied and what its miraculous effects are.
The Salvia Hispanica plant produces famous chia seeds. This is a one-year flowering plant belonging to the family of gentle mint, which is an extremely rich source of minerals and nutrients. This plant originates from South and Central America, specifically the areas of Peru, Guatemala, Bolivia, Paraguay and Mexico.
The name Chia itself is actually an ancient Mayan word for strength, which further speaks to how much the Mayans trusted in making this plant stronger. Although, as we can conclude, it has been used for thousands of years, all the glory this plant deserves has been gained only in the last 25 years, when it was established by scientists that it is rich in omega-3 fatty acids.
The Mayans and Aztecs used them a long time ago, and today they are known as super foods, so what are chia seeds? These are black, white and dark brown seeds that are rich in antioxidants, fiber, the mentioned omega-3 fatty acids, and boast high levels of magnesium, zinc, iron and calcium.
Chia seeds are undoubtedly healthy, and here's what one serving of these miracle seeds (28 grams) contains: -131 kcal; -8.4 grams of fat; -13.07 grams of carbohydrates; -11.2 grams of fiber; -5.6 grams of protein.
It should be noted that what matters most to everyone who aims at weight loss is that there is no sugar in this portion! This is one of the reasons why chia seeds are part of many diets.
One full spoonful of these seeds a day will provide you with many benefits, of which it is important to point out that in this way you will enter 18 percent of your daily calcium requirements, 27 percent of phosphorus, 30 percent of manganese, as well as slightly less potassium, zinc and copper. Impressive, isn't it?
What is important to note is the fact that, although it is rich in essential minerals, the seeds of which are not abundant sources of vitamins. Which means that in addition to consuming these seeds, you should not forget about fruits and vegetables, or some vitamin supplements. However, there is also a certain amount of vitamins A, B, E and D in them that have a positive effect on eyesight, hair, skin, nails and your teeth, but also on muscles and nerve tissue.
Small but also powerful, chia seeds are considered one of the healthiest foods. Except for losing weight, they find their application in many aspects of the most important - our health.
An increasing number of people use chia seeds precisely because of the many health benefits it provides, as well as its high nutritional value. If you include these seeds in your diet and they become an integral part of your meals, it can have the effect of preventing colon inflammation caused by reduced fiber intake (which, as mentioned, is a significant part of the chia seed composition).
What is also interesting (and more importantly, useful) is that chia seeds reduce insulin resistance and improve blood sugar levels, so they are a great choice for those who are fighting the increasingly common type 2 diabetes. Diabetes sufferers are advised to make bread made from chia seeds, because unlike traditional bread, it benefits from a reduction in blood sugar.
Can chia seed do anything significant for your beauty other than keeping your skin young? It can, and by and large. Studies have shown that consuming chia seeds also affects hair and nail health. The reason for this is that chia is a large source of protein (20%) that the body must constantly have in order to reflect and protect the root of the hair, that is, the nails that are made of the protein keratin.
How are chia seeds consumed?
Maybe you haven't thought about the wrong way to consume a product? Pay attention to how you prepare chia seeds, because if you do not enter them correctly you will not have all the positive effects listed. Here are ways to consume them:
Submerged - We already mentioned that chia seeds create a feeling of satiety, and did you know why this is so? When immersed in water (which is a recommendation when consumed), chia seeds swell to a size larger than the original and create a feeling of satiety in the stomach. However, consuming dried seeds and an hour of water afterwards will not do you any good, as the seeds will swell before they reach your stomach.
Grind - Chia seeds processed in this way can be used if you do not want to change the texture of the dishes you prepare. There is also some evidence that the body will absorb the nutrients contained in chia seeds if consumed in this form.
Whole - Chia seeds do not need to be soaked or ground if you add them to dishes or drinks that already contain some liquid.
What amount of chia seeds is recommended?
No matter how healthy they are, you cannot consume chia seeds in unlimited quantities. Nutritionists recommend that people under the age of 50 bring in 38 grams of chia seeds a day for men and 25 grams for women. Persons over 50 years of age who consume on principle 30 grams a day for men, or 21 grams for women.
Gourmets will be glad to hear that chia seeds in combination with your favorite fruit can make for a very interesting and healthy dessert. Here you are idea for delicious chia pudding.
Chia seeds coconut pudding
You need the ingredients to prepare this pudding: -300 ml of coconut milk -3 tablespoons chia seeds -3 tablespoons of coconut -2 tablespoons of honey -of choice, you can add the fruit you want, and the most delicious flavors are pudding with bananas, strawberries, blackberries and mango.
Mix milk, chia seeds, coconut and honey, and stir until the mass is combined. Store in the fridge for a few hours and if possible it is recommended to stand overnight.