The health benefits of chia seeds

The Aztec and Mayan civilizations of Latin America used chia seeds in their diets, as well as for medicinal, religious ritual, and cosmetic purposes. And theChia seeds are used extensively today for their health benefits.

The health benefits of chia seeds

1. Rich source of nutrients: Chia seeds are highly nutritious, as they are rich in fiber, protein, omega-3 fatty acids and micronutrients, such as minerals and vitamins. Two tablespoons (28 grams) of chia seeds provide only 138 calories and contain: 4.7 grams of protein, 9.8 grams of fiber and 5 grams of omega-3s.
2. An excellent source of antioxidants: they contain chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol, which are beneficial for human health.These antioxidants neutralize free radicals that damage cells and lead to aging, and also protect against certain chronic diseases such as heart disease, liver and cancer.
3. Weight Loss: Chia seeds help you lose weight due to their fiber and protein content, as some studies indicate that fiber consumption plays a role in preventing weight gain and preventing obesity. The protein in chia seeds also helps reduce appetite and the desire to eat. A study of 24 participants found that eating 7 to 14 grams of chia seeds mixed with yogurt at breakfast increased feelings of satiety and led to less food intake at subsequent meals than consuming chia-free yogurt. Conversely, some studies found that eating chia seeds every day for 12 weeks did not affect body weight or other health markers such as blood pressure and inflammatory markers. It is certain that adding chia seeds to your diet helps you lose weight when accompanied by a balanced, low-calorie diet.
4. Reduce the risk of heart disease: Eating chia seeds reduces the risk of heart disease due to its richness in fiber and omega 3. The soluble fiber in chia seeds helps reduce total cholesterol and LDL cholesterol in the blood, which time can reduce the risk of heart disease. Studies have also found that chia seed supplements significantly reduce blood pressure in people with high blood pressure, which is a strong risk factor for heart disease.
5. Bone Health: Chia seeds are packed with many nutrients that are important for healthy and strong bones, including calcium, phosphorus, and magnesium. 28 grams of these seeds provide 23% of the daily requirement of magnesium, 20% of the daily requirement of phosphorus and 14% of the daily requirement of calcium.
6. Reduce Blood Sugar Levels: Consuming chia seeds helps regulate blood sugar due to its fiber content and other beneficial compounds. Research has shown that eating bread containing chia seeds helps reduce the rise in blood sugar after a meal among healthy adults, compared to eating chia seedless bread.

How to use chia seeds

Chia seeds can be eaten after being soaked in water or juice, and these seeds have a great ability to bind to water molecules and absorb water 12 times their weight when soaked, so they have a jelly-like consistency. . It can also be added to oatmeal, candy, smoothies, and baked goods, and even sprinkled on cereals, yogurt, vegetables, or rice dishes. Thanks to its ability to absorb water and fat, it can be used to thicken sauces and as an egg substitute.

The recommended dose is 20 grams or about 1.5 tablespoons of chia seeds twice a day and it is recommended that you drink plenty of water to avoid constipation or digestive side effects.