Chia Seed

What is Chia Seed?

The small black and white seeds of chia are obtained from a plant called Salvia Hispanica, which belongs to the mint family. Chia seeds have long been an important food for the Maya and Aztec civilizations because they could get good energy from consuming them. In fact, chia in the Mayan language means power. Chia Seed is one of the healthiest foods on earth. These plant seeds have many nutrients that are very useful and even essential for the functioning of the brain and body.

An edible grain is rich in protein that helps with heart health, treats type 2 diabetes, lowers high blood pressure, and improves depression.

Chia seed is rich in nutrients but low in calories

Chia seeds have been part of the diet of some important tribes since ancient times. Their importance as a natural superfood has only recently been recognized in the modern world. Despite their small size, chia seeds are rich in nutrients and beneficial. Every 28 grams of chia seeds (about two tablespoons) contains the following nutrients.

Fiber: 11 grams
Protein: 4 grams
Fat: 9 grams
Calcium: 18% required daily dose
Manganese: 30% of the required daily dose
Magnesium: 30% of the required daily dose
Phosphorus: 27. The required daily dose
It also contains small amounts of zinc, vitamin B3, potassium, vitamin B1 (thiamine), and vitamin B2.

The presence of such an amount of nutrients in just 28 grams or about 2 tablespoons of food is very significant. Interestingly, this amount of chia seeds has only 137 calories and 1 gram of digestible carbohydrates.

Most importantly, our bodies are not able to use the calories in fiber. So if we subtract the amount of fiber in chia in calculating calories, 2 tablespoons of chia seeds have only 101 calories. That is why chia seeds are one of the best low-calorie sources in the world to receive some important and essential nutrients for the human body

Chia seed is rich in antioxidants

The antioxidants in chia prevent the fats in the seeds from being oxidized. Although the usefulness of antioxidant supplements is still controversial, researchers have confirmed that the absorption of antioxidants through food can be beneficial to health.

Most importantly, antioxidants fight free radicals in the body. Free radicals damage cell molecules, causing premature aging and diseases such as cancer.

Almost all the carbohydrates in chia seeds are fiber

2 tablespoons of chia seeds contain 12 grams of carbohydrates, 11 grams of which is fiber, which the body can not digest.

Fiber does not raise blood sugar and does not require insulin secretion. Although fiber belongs to the carbohydrate family, it has very different properties from digestible carbohydrates, such as sugar and starch. The amount of digestible carbohydrates in 2 tablespoons of chia seeds is only 1 gram and is very small. That’s why chia seeds are a good choice for those on a low-carb diet, such as the Atkins diet or the ketogenic diet.

Chia seeds can absorb 10 to 12 times their own weight in water and grow into jelly beans in your stomach. Naturally, this will make you feel full and you will be hungry later and automatically eat less.

Fiber also nourishes the beneficial bacteria in the gut, which is very important. The nutrition of these bacteria is essential for the health of every person. 40% of the weight of chia seeds is fiber. And therefore it is one of the best sources of fiber in the world.

Chia seed is Rich in protein

14% of the weight of chia seeds is protein, which is very higher than the other plants. It also contains a good combination of essential amino acids for the body.

Protein has many health benefits and is one of the best foods for a variety of slimming and weight loss diets. High protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by up to 60% and the desire to eat in the middle of the night by up to 50%.

Chia seeds are one of the best sources for protein absorption; Especially for those who consume very little or no animal protein.

Chia seeds contain many important nutrients for bone health

Beneficial nutrients for bones include calcium, phosphorus, magnesium, and protein, all of which are found in chia seeds. In particular, the amount of calcium in this plant seed is significant and every 28 grams of it provides 18% of daily needs. This is higher than most dairy products. Chia seeds can be an excellent source of calcium absorption for people who do not consume dairy products.

Chia seeds are good for weight loss

Many nutritionists believe that chia seeds are good for weight loss. Chia seed soluble fiber has the ability to absorb large amounts of water. And can make you feel full and reduce your appetite. Much research has been done on soluble fiber, which shows that these fibers can help with weight loss.

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By roya

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