Published: 02/14/2013 - Updated: 07/22/2017
Author: Miriam Reyes
Chia seeds were a food as basic as corn and beans in the diet of the Aztecs and Mayans. Chia actually got its name from the Mayan word for "strength".
These cultures regularly consumed it in the diet, it was ground into flour, it was pressed to extract the oil, and also used mixed with water. It was considered almost magic due to its ability to increase the resistance and energy for long periods of time.
Chia seeds are no 3difference that it is not necessary to grind it to obtain the benefits.
The nutrition of chia seed
The nutritional benefits of chia include fiber, omega 3 fatty acids, calcium, antioxidants and even proteins, among others.
Although the recommended daily dose of fiber is 20 to 35 grams a day, unfortunately, not all of us cover this amount. With about 11 grams of fiber per ounce, chia provides 42% of the recommended daily amount of fiber in one serving.
Fiber is necessary for all aspects of health and is especially important for the digestion and weight loss. The fiber helps slow digestion and makes you feel more full and satisfied as it absorbs liquid and the stomach expands. Chia absorbs up to 12 times its own weight and expands to curb your appetite, so the addition of these seeds in your diet can reduce calorie intake and help meet the daily requirement of fiber.
Chia seeds have more omega-3 than salmon. This is one of the most concentrated sources of omega-3 fatty acids than any other food that improve heart health and contribute to beautiful skin and healthy hair and nails.
These seeds also contain calcium. Calcium deficiency can lead to osteoporosis, a disease characterized by porous and fragile bones. Osteoporosis is a health problem, which is why it is important to include foods rich in calcium.
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Chia is rich in other minerals such as phosphorus, magnesium, manganese, copper, iron, niacin, zinc, and even boron (which helps the absorption of calcium). Finally, chia is a source of gluten-free fiber.
- Chia helps stabilize blood sugar and reduce cravings for junk food.
- Due to its content of essential fatty acids, helps improve your mood, and is essential for concentration and other brain functions.
- Gives satiety because chia is high in fiber which, when mixed with water, produces a feeling of satiety.
- Reduces Cholesterol, heart health has shown that soluble fiber helps reduce blood cholesterol levels.
- It is an excellent digestive, since not only contains soluble fiber, but also insoluble and acts as a pre-biotic and improves constipation.
- Keeps nails, skin and hair healthy, due to its healthy fats, chia helps keep your skin to be healthy, and nails and hair grow strong. It is also a great source of protein, which is essential for the maintenance of hair, nails and skin.
- It is said that chia helps keep the body hydrated, may be useful for endurance athletes. Soak chia seeds before your workout and consume them with water.
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