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Seeds of chia: 15 benefits and virtues slimming of the seed of chia

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Rich in nutrients, chia seeds are low in calories. Here are the 15 benefits of this superfood with many health benefits that can help you achieve and maintain a healthy weight.

The chia seeds and their benefits: the chia seed regulates the appetite, helping to better control its weight

Considered a superfood , chia seeds have many benefits and are an excellent source of fiber and protein! Remember that protein and fiber are essential to quell hunger. Better yet: when ingested, chia seeds gain volume in your gut, increasing the feeling of fullness. This feature could help you greatly to limit your caloric intake.

Add it to your morning smoothie or yogurt for longer. You can also mix 2 tablespoons of chia seeds in a glass of water to cut hunger in the afternoon.

A superfood that contributes to bone health

Another benefit of chia seeds: an ounce of this health food covers 18% of the recommended daily intake of calcium , a nutrient essential for healthy bones. If you suffer from lactose intolerance or are not a heavy milk drinker, these small seeds are good allies for bone health and can prevent osteoporosis .

Chia seeds regulate your sleep

The chia seeds are miniature tryptophan balls. This amino acid increases the levels of melatonin and serotonin, two hormones that contribute to a restful sleep .

Chia seeds stabilize the level of sugar in the blood

The high amount of fiber in chia seeds slows down the conversion of carbohydrates to sugar and sugar to fat during digestion. This helps stabilize your blood sugar level, the level of sugar in the blood.

Other benefits of chia seeds include hydration of the skin

Chia seeds are also available in serum. Dr. Nicholas Perricone suggests applying it directly to dry skin or cuticles for immediate relief. You can also add a few drops to your usual cream to get more hydration. Thanks to their high level of omega-3 , chia seeds are also anti-inflammatory foods , which can reduce redness and invigorate dry skin.

The benefits and virtues of the chia on the health of the heart

Chia seeds are filled with omega 3 fatty acids , even more than flaxseed and salmon . This “good” fat plays a key role for a healthy heart. High levels of fat in the blood increase the risk of developing cardiovascular disease and several studies have concluded that omega-3s lower triglyceride levels.

Chia seeds are high in fiber

Chia seeds are an important source of fiber. This very popular seed is not negligible in a varied diet. The fiber content of chia seeds is impressive with 34 grams of soluble fiber in each 100 gram portion of chia seed.

Its mucilaginous properties, that is to say the fact that they allow the absorption of fibers by the body, make it an ideal product to increase fiber consumption, especially for people who are struggling with constipation or irregularity.

Chia seeds are a good choice without gluten and without egg

Some people who are allergic or intolerant to gluten and / or eggs sometimes have difficulty finding foods that are compatible with their specific nutritional requirements. Chia seeds are therefore an excellent ingredient for them to add to their diet. They do not actually contain gluten and can very well replace eggs in all kinds of recipes thanks to the gelatin that forms around the seeds when soaked in water or liquid.

In addition, chia contains approximately 23% protein, many B9 vitamins, calcium and antioxidants , making it a food to consider in almost all foods.

The virtues of chia to protect the brain

There are several foods that help you protect your brain. The chia is certainly part of it. Indeed, chia seeds contain from 15% to 17% of omega-3 in the form of alpha-linolenic acids. The seeds also contain omega-6 acids.

Polyunsaturated fats, such as omega-3s and omega-6s, contribute in many ways to keeping you healthy. They help build and maintain cell membranes and help the brain function properly. Use the chia seed daily, it’s smart!SHUTTERSTOCK

Chia seeds to increase your physical abilities

The seeds of chia could help you during an intense and prolonged physical effort , a health benefit of size! The consumption of proteins and carbohydrates is central to the athlete’s diet. Chia seeds are then a very interesting element to increase one’s physical capacities during a sustained or prolonged training.

In addition to its protein and carbohydrate values, the fibers that the seeds contain also serve to prolong satiety and, therefore, extend the athlete’s endurance.

The chia to stock up on antioxidants

The antioxidants , you know? It is these chemicals in foods that have the property of preventing the harmful effects of free radicals on your body. Free radicals are unstable compounds that contribute to cell aging. Their chemical structure damages the other atoms by oxidizing them. If the human body is unable to neutralize and eliminate these “oxidants”, then there may be several diseases, including certain types of cancers and diseases associated with aging.

The chia seeds are filled with antioxidants. A diet rich in chia can help you prevent these undesirable diseases.

Chia, an excellent source of essential vitamins and minerals

Chia seeds are filled with vitamins and minerals essential for maintaining good health. Researchers are even stunned by the amount of calcium in chia seeds. There would indeed be five times more calcium in the chia than in the milk. The small seeds would also contain twice as much potassium as in a banana.

Other vitamins and minerals found in chia seeds include vitamin A, vitamin B, vitamin C, vitamin E, iron and magnesium.

Another benefit of chia seeds: they are excellent for the health of the intestine

Chia seeds are composed of both soluble and insoluble fiber, making it an ingredient of choice for maintaining good intestinal health . In the case of people suffering from diverticulosis, chia can quickly become an ally of choice.

Diverticulosis affects nearly 50% of the population aged 60 or older. This chronic condition is very painful and people who suffer from it must gradually adopt a specific diet that is very rich in fiber. Chia seeds can help relieve these people. Consult a nutrition professional to find out more about how chia seeds can help the intestinal health of people with diverticulosis.

Black and white chia seeds: what’s the difference?

At the supermarket you will find black or white chia seeds. Both are easily interchangeable in recipes and it is difficult to properly identify the nutritional differences between the two.

Some people think, however, that white people are richer in nutrients since they have reached their full maturity. Blacks would also taste more pronounced than white ones.

Integrate the chia in your diet to enjoy its virtues and health benefits

To remove all the benefits of chia, it is best to soak the seeds before eating. The gelatin that forms around the seed, called mucilage, helps to better digest the chia. This gelatin also ensures better assimilation of nutrients by the body.

There are many ways to prepare chia seeds. You can eat them smoothies, pudding, pastry, yogurt or jam. Try this perfect recipe for lunch or this delicious smoothie.

Dr. Kanika Singla

Ph.D., IARI Postdoctoral Scholar, UC Berkeley

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