Why chia seeds are eaten all those who want to be healthy

How useful chia seeds

Black sunflower seeds with a mild nutty flavor today easy to find in almost every supermarket or pharmacy. They look quite modest. But their research confirmed benefitsWhy are chia seeds good for me health can not be overestimated.

In the language of the Mayan chia means "strength." Ancient Indians believed that the seeds cover the body with energy and life. And in general were far from the truth.

1. They have a lot of omega-3

According to the content of omega-3 - in particular, alpha-linolenic (ALA) - they viechia seeds for the title of champion with flaxseed. But if flax seeds before use is necessary to grind, the chia does not require any prior training: they can simply sprinkle favorite yogurt or add to a salad.

Two tablespoons (about 28 g) chia seed contains 5 g of omega-3.

Just to recap: omega-3 are essential fatty acids. This means that the body can not synthesize their own and needs constant nourishment from the outside. Normal levels of omega-3 protects us from uymy unpleasant things: for example, takes care of the health of the brain, prevents depression and struggling with internal inflammation.

2. They will protect your heart and blood vessels

This is a direct consequence of the high content of alpha-linolenic acid. studies showα-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysisThat regular consumption of ALA reduces the risk of cardiovascular disorders and is an effective wayAlpha-linolenic acid: an omega-3 fatty acid with neuroprotective properties-ready for use in the stroke clinic? prevention stroke.

Chia also helpChia flour supplementation reduces blood pressure in hypertensive subjects normalize the pressure in hypertension.

3. They improve digestion and help cleanse the body of toxins

Almost half the weight of seed (about 40%, to be exact) takesSeeds, chia seeds, dried cellulose. It is low in calories and extremely useful view carbohydratesWhich is not digested in the gut.

Fiber feeds the important bacteria in the digestive tract, preventingWhat are the benefits of chia seeds? constipation and ensure regular bowel activity. And it is essential for the daily release of toxins from the body.

4. Help reduce the appetite and weight in the long term

Cellulose, which is contained in the seeds of chia, mostly soluble. This means that it easily absorbs water - in the 10-12 times its own weight. Satiate the liquid seeds become gelatinous and expandPhysicochemical properties of a fibrous fraction from chia (Salvia hispanica L.) in the stomach, which gives a quick feeling of satiety and allows you to eat fewer calories. In the future inclusion of chia seeds in the diet can help you get ridchia seeds on extra kilos.

5. They have a lot of protein

Chia seeds carry almost more protein than any other plant - up to 14% of the total weight. And it is a high-quality high-grade proteinContaining all nine essential amino acids that the body can not produce on their own.

6. This is an excellent prevention of osteoporosis

Chia seeds are rich in just a few nutrients that are critical for bone health. It:

• Protein (about it mentioned above).
• Calcium. Two tablespoons of the seeds contain up to 18% of the recommended daily allowance of the micronutrient. By the way, it's more than most dairy products.
• Phosphorus. In two tablespoons - 27% of the recommended daily allowance.
• Magnesium. All in the same two tablespoons of it to 30% of the daily value.

7. They normalize blood sugar levels

At least, this is clearly confirmed in studiesDietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats, Lipid redistribution by α-linolenic acid-rich chia seed inhibits stearoyl-CoA desaturase-1 and induces cardiac and hepatic protection in diet-induced obese rats on animals.

Work with fewer people. But they show that those who eat your bread with seeds of chia, blood glucose levels after eating jumpsReduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.) less than those who eat plain bread. This means that the grains of costs included in the diet for people suffering from type 2 diabetes.

8. They are full of antioxidants

In summary: antioxidants fight free radicals - molecules with unpaired electrons, molecules that damage other cells. These injuries lead to accelerated aging and the development of cardiovascular disease, cataracts, cerebral dysfunctions and various cancers.

The chia seed lotPhytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography antioxidants. This means that the grains of these are able to prevent or stop the development of such disorders.

9. They are easy to include in your daily diet

Here are a few ways to add chia seeds to your menu. They can be eaten as follows:

• raw (but do not exceed the dose of two tablespoons per day);
• mixed with water, and soaked in the juice drink into a gel;
• adding a cereal, a smoothie or pastries;
• sprinkle salads, yogurt, kefir;
• its ability to absorb water and oil, chia seeds can be used to thicken sauces or as a substitute for raw eggs in a variety of recipes.

How and to whom chia seeds are harmful

In principle, chia seeds are safe and have no contraindications (except, perhaps, individual intolerance). But there is a caveat.

Since they are actively absorb water and increase in volume, it is better not to use in a dry form.

Expanding sometimes starts right in the esophagus, and in people with swallowing problems it can cause an obstructionUse Chia Seeds With Caution, Researcher Warns esophagus. The same risk exists in the case of small children.

He is small, but nevertheless experts warn that you should not have dry chia seeds spoons. Or mix with the liquid, so that they turned into a gel, an increase in the volume before you start chewing on them or use as an additive to salads, yogurt and baked goods. It will make use of the seeds completely safe.