When we talk about superfoods , one of the most nutritious is definitely chia seeds . They are rich in fiber, Omega 3 fatty acids, and rich in high-quality protein, essential minerals, and antioxidants.
Not surprisingly, these seeds have become so popular, given that a very high quantity small can provide the body with such a large supply of essential nutrients .
The main advantage of these seeds is that they are nutritionally dense, so that 28 grams of chia seeds have 137 kcal , of which 46% carbohydrates in the form of fiber, 34% fat and 20% protein. In addition, they are rich in vitamins and minerals, such as magnesium, phosphorus, iron, selenium and calcium .
The main benefits of chia seeds
Help in weight loss.
Due to the higher content of insoluble fibers , increase their volume in the stomach, giving a feeling of satiety. The protein content also helps put off your hunger for several hours, so you won’t be tempted to eat more than you need .
Increases energy level and metabolism.
Studies have shown that adding chia seeds to your daily diet will reduce your visceral fat, and therefore your fat abdominal. They will also help you consume less sugar, significantly reducing your appetite for sweets. Another advantage is that they are rich in carbohydrates with a low glycemic index, which means that they will be a source of energy throughout the training.
Helps increase muscle mass
chia seeds are one of the main sources of vegetable protein . Also, they are recommended for people who want to increase their lean muscle mass, burn fat, and regulate their blood sugar level. Being rich in zinc, they help your body produce leptin, which is the key hormone when it comes to regulating appetite.
Regulates intestinal transit
By providing approximately 11 grams of fiber for every 28 grams of seeds (approximately 2 tablespoons), they help regulate blood sugar level and balance insulin level . In addition, insoluble fibers play an essential role in the regulation of intestinal transit. Once consumed, the seeds turn into a stomach in a jelly, increasing the volume about 10 times. Therefore, they help to better hydrate and improve electrolyte absorption.
Protect your heart
Due to acid intake Omega 3 fatty acids, play an anti-inflammatory role, regulate blood cholesterol levels and reduce blood pressure. With its high content of linoleic acid, the body absorbs vitamins A, D, E and K.
Use of chia seeds
You can use the seeds raw and hydrated in water . You can add them in yogurt, oatmeal, smoothies, natural fruit juices, or even salads. Another way to use it can be with the shakes you drink before or after training.
Being rich in fiber, it is advisable to drink water afterwards, since they increase its volume in the stomach . The recommended daily amount is 1-2 tablespoons of seeds, preferably organic.
Chia seeds should not be missing in your diet because they are high in fiber, antioxidants, Omega fatty acids 3, vitamins and minerals that your body needs. In addition to the benefits of losing weight or improving digestion, they also play an important role in preventing serious conditions such as diabetes or cardiovascular disease.