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Health benefits of chia seeds – Dry food
22
Jun
Jun
Chia seeds are one of the foods that many people choose for the health of the whole family. However, many people still do not know about the benefits of chia seeds and how to use them effectively.
Chia seeds are favored by their high nutritional content and bring many great health benefits such as: supporting weight loss, eliminating toxins from the body, maintaining a healthy intestinal system. Protects you from dangerous diseases like cardiovascular disease. And countless other valuable uses will be mentioned in the article below.
What are chia seeds?
Chia seeds are harvested from the Salvia hispaniola plant. This is a species of the mint family, found abundantly in southern Mexico, Bolivia and Guatemala.
In the ancient Maya language, “chia” means “strength” because this seed contains potential energy. That is why the ancient Aztecs used it when they had to go to war or move to remote areas. It is also because of the abundant energy source, providing users with effective training, so chia seeds mean “strength”.
Despite their small size, chia seeds contain many valuable nutrients. Specifically, omega-3 fatty acids, with high levels of antioxidants, magnesium, zinc, iron, calcium and fiber needed by the body.
Nutritional value of chia seeds
Due to the similar shape, many people think that chia seeds and é seeds are similar. But the truth is not so. Chia seeds are harvested from the chia plant, so they possess many outstanding nutritional components. Especially:
Chia seeds are a rich source of fiber
It can be said that this is one of the foods that are extremely rich in fiber. Every 2 teaspoons of chia seeds provide 9.6 grams or 38% of this ingredient for the day. According to statistics, the fiber content in 100g of chia seeds is 1.6 times more than that of barley. And 8.3 times more corn and 2.3 times more oats.
Fully meeting the recommended fiber needs will help you prevent the risk of constipation, cardiovascular disease, and obesity. It also has the ability to effectively control blood sugar levels. A 2010 study found that subjects who ate bread with chia seeds over a long period of time had significantly reduced blood sugar and improved appetite.
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Omega-3 Supplements
Chia seeds are also quite high in omega-3s. Even more so than many of the fatty fish we’re used to. This nutrient has been proven by experts to be very good for the functioning of the brain and heart.
In one survey, participants were given about 25g of chia seeds per day for a week. As a result, their omega-3 intake has increased dramatically.
Chia seeds provide vitamins B1 and B3
Each two teaspoons of chia seeds will provide 12% of the daily requirement of vitamins B1 and B3. Both of these components are necessary for the conversion of nutrients in food into energy. Helps metabolize fat in the body and ensures the proper functioning of the nervous system
Selenium in chia seeds
The mineral selenium acts as an antioxidant. Has the function of protecting cells from free radical damage. Not only that, this nutrient also helps the body absorb vitamin E better. For your information, each teaspoon of chia seeds contains about 15.5 mcg of selenium (22% of the daily selenium requirement).
Not only have the ingredients just listed, chia seeds also contain many good fats for the body. Like protein, antioxidants and some other minerals like calcium, iron, zinc, copper, manganese…
Health benefits of chia seeds
Chia seeds are considered a superfood with many health benefits. It is gradually becoming the trend of many consumers. However, do you know what are the benefits of drinking chia seeds? The following article will help you get the answer
Benefits of chia seeds in weight loss
High-fiber foods like chia seeds help you feel fuller for longer. The reason is because this seed can absorb water 16 times its weight. Therefore, before each meal, if you drink a glass of chia seed water, it will help create a feeling of fullness for a long time. Moreover, chia seeds also support the process of burning excess fat in the body quickly.
According to some studies, you can cut your daily food intake by combining chia seeds with yogurt. This will increase the feeling of fullness when eating. So, having a high fiber diet will help you lose weight effectively.
Uses of chia seeds provide essential minerals
As mentioned above, chia seeds contain a lot of beneficial vitamins and minerals. Especially the necessary trace elements such as calcium, potassium, iron, magnesium, phosphorus… Help provide energy for the body during the day, reduce fatigue at work. In particular, the amount of potassium in chia seeds is 2 times higher than bananas and 3 times more iron than spinach. Not only that, the calcium found in organic (pure) chia seeds is absorbed by the body much more easily than milk.
Besides, two minerals calcium and magnesium are the main components that make up bones and teeth. These are two essential elements for lactating women and children. Without these elements, the bones will be spongy, the connective tissues will be changed, leading to the risk of rickets in children. Adults are prone to aches and pains, accompanied by symptoms of arrhythmia and blood pressure. In addition, calcium also participates in the regulation of blood clotting and reduces the nerve excitability of the muscles.
The phosphorus in chia seeds improves digestion. Helps promote blood circulation and nourish eye nerve cells. A lack of phosphorus will cause disorders in the body. For example, brittle bones can break easily, teeth are loose, and muscles are sore.
Another important ingredient is the iron in chia seeds. Helps form blood and transport it to cells throughout the body. Iron deficiency easily causes hair loss, nails, toenails, lack of red blood cells.
The use of chia seeds to help detoxify the body
Chia seeds are used to improve the health of the digestive system. So this is also a food source that helps to naturally eliminate toxins in the body. The anti-inflammatory compounds in chia seeds also help prevent and repair damaged cells. As a result, cells are less susceptible to damage. While the toxins are effectively eliminated from the body. This will greatly improve your overall health.
See also: The unexpected uses of nutmeg
Rich source of antioxidants
Over time, the skin will gradually age, increasingly wrinkled and deteriorated. Wrinkles, crow’s feet appear due to a lack of collagen and nutrients needed to prolong the life of the skin.
The omega 3 ALA in chia seeds, combined with antioxidants and proteins, slows down the aging process. Filter out harmful substances in the body and excrete them to help you have a healthy, beautiful skin that is always rosy.
Thanks to the abundant antioxidants present in chia seeds, it will help fight the formation of free radicals that damage cells. The amount of antioxidants in 100g of chia seeds provides 7 times the ORAC required daily. Has the ability to rejuvenate cells, effectively prevent aging. Once you prevent harmful free radicals, you will limit the aging process. It also prevents many dangerous diseases, including cancer.
In particular, the high protein content in chia seeds also helps prevent signs of aging such as wrinkles or darkening of the skin. Keeps hair healthy and soft naturally.
Benefits of chia seeds to aid digestion
Natural chia seeds contain 37% fiber. Of which 80% is insoluble fiber. The rest is soluble fiber that helps support a healthy digestive system.
Because of their high fiber content, chia seeds help stimulate the production of beneficial bacteria in the digestive tract. Helps the digestive system work healthier. Helps the body absorb and digest food. And bowel movements take place easier. Removes cholesterol from the intestinal wall. Eliminate toxins from the body naturally. Every day, you need to supplement the necessary amount of fiber for the body. Through vegetables and different foods. To ensure a healthy digestive system.
Chia seeds also have the effect of supporting the intestinal function effectively. And reduce the risk of intestinal and digestive diseases. Such as preventing constipation, colon cancer. One of the uses of chia seeds is to help fight constipation and promote intestinal stability.
Chia seeds reduce the risk of diabetes
Chia seeds also help reduce the risk of diabetes as well as help stabilize blood sugar levels.
And when Australian chia seeds meet with water, they will form a smooth gel. And when entering the body, this gel layer will help the stomach absorb sugar slowly. Thereby lowering the glycemic index, ensuring stable blood glucose levels.
The high fiber content in chia seeds is a good source of nutrition for people with type 2 diabetes. It has the ability to lower blood sugar levels after eating. A high-fiber diet not only prevents diabetes, but also makes it easier to treat.
Support the treatment of diverticulitis
With a high-fiber diet including chia seeds. May help relieve cramping pain caused by diverticulitis. By helping the large intestine absorb more water. Makes going to the bathroom easier. In addition, this seed and other vegetables are also very good in preventing inflammation in the large intestine.
The cause of diverticulitis is still unknown. However, frequent occurrences of this condition may be related to a diet lacking in fiber. A study of 67 subjects found that consuming 10g of chia seeds per day can significantly reduce levels of “bad” cholesterol as well as total cholesterol in the body.
Benefits of chia seeds for strong bones
Osteoporosis is a common disease in the elderly. This is due to a decrease in the amount of the hormone estrogen. Leads to imbalance in the regulation of calcium in the blood. Therefore, the body needs a certain amount of calcium. Enough to balance calcium deficiency as well as supplement nutrients to help strengthen bones.
The amount of calcium in chia seeds is equivalent to the amount of calcium in milk. So, using this food daily is a great way to improve bone health. According to statistics, every 100g of chia seeds contains about 631mg of calcium. Approximately 63% of the body’s daily calcium needs.
In particular, chia seeds also contain many compounds that help the body absorb vitamin D better. Vitamin D is an essential nutrient for the body to synthesize calcium. In addition, chia seeds also contain boron, which helps metabolize calcium, magnesium, manganese, and phosphorus. Useful for muscle and bone development. It also reduces the risk of arthritis and other complications stemming from weak bones.
Effects and some notes when using big anise and small anise
Reduce bad cholesterol
Reducing cholesterol thanks to chia seeds is considered an effective natural method for people who are experiencing high cholesterol in the blood. Chia seeds contain a large amount of fiber and omega-3. Has the ability to help increase good cholesterol (HDL) and reduce bad cholesterol (LDL) in the body. Besides, high blood fat is one of the causes leading to cardiovascular disease and dangerous complications. This is a healthy food recommended by many nutritionists for a long time. No adverse effects on health.
Benefits of chia seeds for the cardiovascular system
Many studies show that the omega-3s found in chia seeds can reduce the risk of blood clots and arrhythmias that can lead to heart attack, heart failure, stroke, or other related problems.
Omega-3 fatty acids are known to reduce inflammation, prevent cancer, and support general health. But sometimes your diet just isn’t enough. Therefore, regularly use chia seeds in meals to supplement the amount of omega-3 for the body. Helps stabilize blood pressure, prevent atherosclerosis.
Good for the development of the fetus and pregnant women
Chia seeds are rich in Folate (49.0 µg in 100g of Chia) and Omega-3 (DHA; EPA; Linoleic Acid). These are important nutrients. It is involved in neural tube and brain development of the fetus.
Especially, omega-3 compounds play an important role in the development of the fetus, especially the brain.
Folate is recommended to get enough before pregnancy and during the first 3 months of pregnancy. To prevent neural tube defects in the fetus.
Few foods like chia seeds have high levels of both of these important micronutrients at the same time.
Australian chia seeds are also rich in important micronutrients needed by pregnant women such as iron, calcium, phosphorus, magnesium…
With the great uses that thucphamkho.vn provides above. Don’t hesitate to buy this nutritious food right away. And add to your daily meal to have the most supple and durable health possible!
See more useful information at Dung Ha Agricultural Products website
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