Chia seeds have become very popular in the recent years. And for a good reason, they are highly nutritious and easy for consummation!
Today, no a nutrition advice doesn’t include this tiny, but magical seeds.
Chia seeds are a well-kept secret of Aztecs and Mayas civilizations back in the past. So the land of origin is South America.
Those cultures believed that they have magical properties and are a natural source of energy and sustainability. Even the name of chia seeds means ‘strenght’ in the Mayan language. During that period, they were the primary food that has provided energy and unnecessary nutrition.
Chia seeds were used to make oil and flour, they drank it with water and were also used as a medicine.
When Spaniards conquered the South America in the 16th century they were to sustaining every tradition. And as a part of that combat, they’ve banned a cultivation of chia seeds because they were used in religious rites and were offer as a gift to the gods.
Today, when people are turning to healthy living, healthy diet and natural beauty, chia seeds are back in the spotlight!
Nutrition Value Of Chia Seeds
They are one of the healthiest food on the planet. They are highly rich in fiber, protein, omega-3 fatty acids and many more micronutrients.
Chech the table:
|Chia Seeds||Amount per 1 ounce(28.4 grams) / % Daily Value|
|12 grams / 4 %
*11 grams / 42 %
* Omega-3 Fatty Acids
* Omega-6 Fatty Acids
|4.4 grams / 9 %
|Calcium||77 mg / 18%|
|Phosphorus||265 mg / 27 %|
• Percent Daily Value is based on 2000 calories/daily.
Chia is also an excellent source of magnesium, manganese, iron and vitamins B1, B2 and B3. And not that chia has an excellent nutrition value, but it is also very rich in antioxidants.
But let’s do a little summary! Chia seeds contain:
– 3 x more iron than spinach
– 5 x more calcium than milk
– 7 x more vitamin C than oranges
– 8 x more omega-3 fatty acids than salmon
– 15 x more magnesium than broccoli
Isn’t that impressive?!
And what will impress you even more, is that chia’s absorb water and size up to 12 to their size. When you eat this seeds, they grow up in your stomach and make you feel full. So they are an excellent choice for weight loss.
As all the ‘superfoods’, chia’s also had beneficial properties for your health:
• Protects the skin and have anti-aging properties
Chia’s are one of the best sources of antioxidants! Antioxidants repair damaged skin and regulate the production of the free radicals which are responsible for skin aging. Therefore, they will keep your skin healthy and beautiful and stop premature skin aging!
• Fights diabetes.
If you have diabetes, especially if it’s a type 2 diabetes , chia seeds can help your body to regulate carbohydrates and sugars that are formed from them. They create a kind of blockage in the stomach, which slows down the influx of sugar into the bloodstream and contributes to maintaining an appropriate level of glucose in the blood.
• Promotes heart health.
Since they are very rich in fiber, protein and omega-3 fatty acids, studies showed that chia’s have a positive effect on heart health in general. They reduce the bad cholesterol and triglycerides, keep blood pressure at normal levels and have anti-inflammatory properties.
• Helps digestion.
Chia seeds are very rich in fiber and fibers make your digestive system works properly. Fibers regulate the bowel and stool.
• Provide energy and boost metabolism.
You can use chia’s instead a sports drinks when training. And the recent studies showed that chia’s speed up metabolism and can help you to get rid of belly fat quicker.
• And much more.
Chia seeds also promote bone health, dental health, boost muscle tone and can help you to lose weight. Some studies indicate that they can heal cancer, especially breast and cervical cancer.
Maybe they are tiny but are the greatest ‘superfood’ today.
You can easily add them to your food because they taste is mild nutty that goes with almost every dish.
You can add them as a garnish, chew them, or soak then in the water and drink them.
You do no need to grind them like flax seeds, you will still get all the nutrition you need. But if you want to use all the best from them, the best way to use them is to ground them or soak them in the water!