Chia seeds they are small dark seeds obtained from Salvia hispanica, a plant of the Lamiaceae family. Rich in mineral salts, vitamins and fatty acids, they have been known and used in Central and South America for millennia. The fame of chia seeds is spreading more and more due to their amazing properties. Let's find out the top ten of the most important benefits for human health.
The main benefits of chia seeds derive from the high concentration of nutrients they contain. A 1 ounce serving (see note 1 at the end of the article) of chia seeds has 136 calories, 4,6 grams of protein, 11,8 grams of carbohydrates and 8,6 grams of fat, most of which are unsaturated fat.
A tablespoon of chia seeds mixed with water can replace an egg For the preparation of baked desserts, or added to yogurt, cereals or smoothies, cia seeds can provide true nutritional support.
1. Rich in fiber
Chia seeds are rich in fiber, a serving of two tablespoons provides 9,6 grams of fiber equal to 38% of the daily requirement. Eating the recommended amount of fiber can help reduce the risk of constipation, high cholesterol, heart disease and obesity as well as help control blood sugar levels.
In a study published in April 2010 in the "European Journal of Clinical Nutrition", those who ate bread made with chia seeds showed a lower blood sugar level and a lower appetite.
2. Rich in Omega-3 fatty acids
These little seeds are also one source of omega-3 fatty acids, essential for keeping your heart and brain healthy.
A study published in June 2012 in Plant Foods for Human Nutrition examined the effects of consuming chia seeds on omega-3 levels.
The researchers showed that study participants who ate 25 g of chia seeds per day for seven days in a row had a 138% increase in alpha-linoleic acid and a 30% increase in eicosapentaanoic acid, both of which are omega-3s.
3. Contains niacin and thiamine
A serving of 2 tablespoons of chia seeds it provides 12 percent of the daily requirement of niacin and thiamine. These B vitamins they are important for transforming the food we eat into energy and for the brain and nervous system to function properly.
4. Source of selenium
Selenium is an antioxidant mineral useful for limiting cell damage caused by free radicals and for help the body absorb vitamin E. One serving of chia seeds contains 15,5 micrograms of selenium or 22% of the daily requirement.
5. Rich in iron
For the formation of new red blood cells and to allow them to carry oxygen throughout the body, you need iron. Two tablespoons of chia seeds provide 2,2 milligrams of iron, which is 12% of the daily requirement.
6. They contain calcium
Calcium helps in building strong bonesi and is useful for nerves, muscles and blood clotting. One serving of chia seeds contains 176,7 milligrams of calcium, which is 18% of the mineral's daily requirement.
7. Manganese source
Manganese is an indispensable mineral to metabolize carbohydrates, it participates in the bone formation and the regeneration of red blood cells.
A 2 tablespoon serving of chia seeds contains 0,8 milligrams of manganese, or 38% of your daily requirement.
8. Provides phosphorus
The organism needs phosphorus for DNA formation, strengthens bones and helps store energy. One serving of Chia seeds provides 240,8 milligrams of phosphorus, which is 24% of the daily requirement.
9. Source of magnesium
Magnesium it is an important mineral for proper metabolism, muscles and nerve function. One serving of chia seeds contains 98,3 milligrams, or 23% of the daily requirement.
10. Contains copper
The organism needs copper to keep nerves healthy and strong, bones and red blood cells. With a portion of chia seeds, 0,3 milligrams of copper are obtained, equal to 13% of the recommended daily dose.
Read also Chia seeds and constipation >>
Fonte: Top 10 Health Benefits of Chia Seeds di Jessica Bruso
NOTES
1. The ounce is the submultiple of a unit of mass measurement used mostly in Anglo-Saxon countries. One ounce equals 28,3 grams.
Read also Ten ideas for integrating chia seeds into your diet >>
