Chia seeds considered as one of the best superfoods like its friend Flax seeds.Chia seeds have become one of the most popular foods in the health community. it is easy to digest if properly prepared and easily added to chia seeds recipe.
Chia means strength in the Mayan language, and it is also known as food for runners. Since runners and warriors used it as their fuel, and as a source of energy during long-distance jogging or battle.
“Chia seeds nutrition facts “
Chia seeds benefits
recently researchers have also found that chia seeds have greater benefits than we thought.
The benefits of chia seeds include supporting skin health as it considered as a collagen rich food” so it can be used asChia seeds face mask”. it alsoreduces the signs of aging and supports the heart and digestive system.
it works to build stronger muscles and bones, and today also it has to do with diabetes recovery.
Chia seeds nutrients include fiber, omega-3, and omega-6, proteins, zinc, potassium, copper, calcium, and phosphorous. It also contains many vitamins, including vitamins A, B, E, and vitamin D, while minerals contain “calcium, phosphorous, zinc, copper, sulfur, iron, iodine, magnesium, manganese, thiamine, niacin” =
Researchers in Mexico found that chia seeds contain phenolic compounds with an antioxidant concentration of approximately twice higher than previously recorded! so what antioxidants do?
Antioxidants stop more than 70% of the free radical activity “like toxins ” that causes skin aging signs in the first place.so chia seeds have been scientifically approved As a food rich in antioxidants.
Also, antioxidants accelerate the” skin cells regeneration” as it prevents damage and destruction of skin cells.
How to eat chia seed
Chia seeds with water: is one of the simplest ways in which chia seeds can be eaten or drunken
how to drink chia seeds
by adding chia seeds to water as follows:
Soak about a quarter cup, which is equivalent to 40 grams of chia seeds in 4 cups of water or the equivalent of a liter of water for 20 To 30 minutes. You can add flavor to your drink by adding lemon or orange.” chia seeds in the water“
Chia seeds with salad
You can add chia seeds to salads to add more nutrients to them by adding green salad leaves and adding your favorite kind of vegetables.
and more and more recipes…
in the next article, I will explain What is the best way to eat chia seeds?
Chia seeds nutrition facts for silky hair
Chia seeds for hair
Chia seeds contain a high percentage of phosphorous, which supports hair growth, and chia seeds are rich in nine amino acids necessary for the growth, health, and vitality of hair and nails.
chia seeds hair mask
chia butter mask for hair with honey
You can prepare an inexpensive hair conditioner with chia butter, oils, and natural ingredients as follows: –
(4) tablespoons of shea butter.
(1) tablespoon of white honey, and 1 teaspoon of each of the following oils: coconut oil, and natural argan oil.
(5) drops of lemon oil.
Mix all the previous ingredients with a tablespoon or in an electric mixer and put them in a sealed bottle or box.
use in every shower to moisturize and soften the hair.
Chia seeds for a pregnant woman
Is chia seeds safe during pregnancy? , what seeds are good for pregnancy?
when you are pregnant, you want your body and child to have the best nutrients throughout the day, and the best way to do this is to eat 5 to 6 smaller meals a day and add 300 calories to your regular diet while making sure that these extra calories add value to your food You can also enter chia seeds, which are an excellent nutritional source for a pregnant woman, and are even classified as a superfood.
Chia seeds are rich in fiber, so they help prevent constipation episodes, and make you feel full for longer periods. They are also a good source of omega-3 fatty acids, which fight infections, and are important for heart health by lowering blood pressure and heart rate and improving blood vessel functions, adequate blood circulation during Pregnancy is especially important for the mother and the fetus.
Chia seeds also boost energy, so it is restricted to eat before exercise, which is a good source of calcium, as 1-2 tablespoons provide a good dose of calcium (between 88-176 mg).
Chia seeds are a very rich source of fibers, as they give 11 grams of fiber per ounce.
Fiber is important to support the body’s ability to maintain balanced insulin level.
It was found that seeds such asflaxseedand chia are “natural blood sugar controllers” because they contain a high content of healthy fiber and good fats…
Since chia seeds contain a high content of fibers. they support intestinal health and support the proper regulation of excreta from the body.
the high percentage of fibers helps people feel full quickly due to the absorption of fibers by a large amount of water.
so that it expands in the stomach and gives a feeling Fullness when consumed, and this explains why clinical studies have adopted chia seeds as an appetite suppressant and to curb hunger, and thus lead to weight loss.
Also, when consuming chia seeds, they form a “gelatin-like layer in the stomach“. This effect is because they are rich in fibers and fibers play a role in supporting the natural bacteria in the intestine flora and Microbiome or Microbiota
Chia seeds Chia seeds nutrition facts for heart
chia seeds for heart
Is Chia seed good for heart patients?
Chia seeds can reduce inflammation, regulate cholesterol in the blood, and lower blood pressure. so they are good for heart health because they reduce oxidative processes.
people who take chia seeds are less likely to develop atherosclerosis.
Chia seeds are also rich in linoleic compounds and fatty acids, helping the body absorb fat-soluble vitamins, vitamins A, K, E, and D.
Chia seeds contain more omega-3 than Omega 3 salmon, where omega-3 works to protect the heart by lowering blood pressure, reducing bad cholesterol (LDL), and reducing inflammations that may affect blood vessels causing heart disease.
With eating chia seeds, you can Support and protect heart health.
Chia seeds nutrition facts for diabetes
chia seeds for diabetes
Chia seeds are rich in alpha-linolenic acid, and research conducted at the Littoral University in Argentina showed the importance of chia seeds in helping to prevent metabolic diseases such as (dyslipidemia).
“which is increased blood fat, insulin resistance, and are two factors For the development of diabetes“.
Studies also showed that eating chia seeds prevent the occurrence of diabetes and increased blood fat. as in the case of these two diseases, chia seeds help to fully recover.
Research has also shown that these seeds work to reduce fat cells, which affect metabolic processes in the body and a factor in the occurrence of obesity.
Chia seeds for energy boost
when you ask: What seeds give you energy? immediately the answer: chia is my little secret !. energy boost superfood
These seeds positively affect sugar levels in the bloodstream. (ballistic) fibers slow down the conversion of carbohydrates into sugar, so the supply of energy to the body lasts longer.
“This effect is important for athletes or people with diabetes, as it increases the maintenance period and reduces the desire to eat sweets”
Chia seeds nutrition facts for strong bones
Chia seeds for Bones
Are chia seeds good for bones?
One ounce of chia seeds contains 18% of the body’s daily needs of calcium, calcium is an essential component of bone health to maintain its strength and density, and chia seeds also contain boron, which is also an important nutrient for bone health, as boron helps metabolize calcium, magnesium, manganese, and phosphorous to give healthy growth to bones and muscles.
Chia seeds nutrition facts for weight loss
how to use chia seeds for weight loss
Chia seeds strengthen weak muscles and help burn fat and maintain blood sugar. Because chia seeds contain zinc, which helps the body secrete the hormone leptin, the hormone that regulates the appetite of the body, and thus the seeds help to reduce the amount of food consumed and work to reduce the body weight or weight loss.
Chia seeds to combat breast and cervical cancer
Chia seeds are rich in alpha lineic acid (ALA), which is one of the omega-3 fatty acids.
in 2013 studies proved that (ALA) limits the growth of cancer cells in both the breast and cervix and they also found that it kills cancer cells Without damaging normal body cells. But ALA needs more studies to demonstrate its ability to fight other types of cancer.
Chia seeds nutrition facts for strong teeth
Chia seeds for teeth
Is Chia seeds good for teeth?
of course, it does. chia seeds contain calcium, phosphorous, vitamin A, and zinc there is no doubt that they are good plants for dental health. Calcium is necessary for dental health and building, and zinc prevents the formation of tartars on dental plaques.
zinc also has antibacterial properties that prevent the growth of microorganisms that cause bad breath. Phosphorus and Vitamin A are also necessary for strong teeth and a healthy mouth.
chia seeds side effects
There are very few side effects associated with chia seeds, and some few opposing studies have talked about the effect of chia seeds on prostate cancer, as studies of ALA and prostate cancer have shown that this fatty acid may increase the risk of prostate cancer, but this study later Show some bias.
But recent studies in 2010 demonstrated that not only does ALA increase prostate cancer risk, but it also reduces these risks. On the other hand, some people may experience stomach discomfort, especially when consuming chia seeds in large quantities because they contain a high content of fiber.
How to eat chia seeds
Chia seeds have a mild and unnoticeable taste and can easily be added to most dishes as an appetizer, but chewing chia seeds does not make omega 3 easy to digest.
so this is the best way to take advantage of minerals and vitamins to either grind or soak these seeds.or as I mentioned above there are many recipes for chia seeds in the future I will share it with you.
how much chia seeds per day
What happens when you eat chia seeds everyday?
The recommended daily dose of chia seeds is about 20 grams per day (just under two teaspoons), as chia seeds contain relatively large amounts of antioxidants compared to other whole grains.
There is a lot of controversy about whether soak chia seeds before eating them, and most studies indicate that there is no harm in eating them without soaking, but when soaking occurs exit of inhibitory enzymes that protect the plant, and “this facilitates the body’s digestion and access to all the nutrients found in Seeds”.
We are always looking for the full benefit of food. Therefore, it is preferable to soak chia seeds before adding them to meals and drinks. In both cases, chia seeds are a rich food source.
How to soak chia seeds
Add 1 tablespoon and half a tablespoon of chia seeds to a glass of water, and leave soaked for half an hour to two hours. It must be noted, that chia seeds absorb ten times their weight in water, so the body must be hydrated and drink plenty of water.
Another option is to grind chia seeds with a coffee grinder or any other grinding method to get rid of the hard outer shell of the seeds.
When grinding chia seeds, they can be used in most gluten free recipessuch as pancakes, bread, and cakes, even pasta. When grinding, it is necessary to store them in a glass container in the refrigerator.
* Whole seeds
Unlike flaxseeds, you don’t have to chew chia seeds to get the full benefit of them, you can eat them all completely, and get the rich energy in these seeds.
chia seeds is a powerful food or super food like other foods it may conflicts with some medicines so you should ask your doctor before use it, and finally, I wish you a good day with a prettier life.