Chia seeds – ancient treasury for the modern population

David

Chia seeds - how long have they been known? The Aztecs were probably the first to use them. Primarily because of the feeling of satiety that is maintained after eating them. Modern research has shown that suppressing hunger for a longer period of time is not their only advantage.


The power of fats

Or, to be more precise, omega 3 fatty acids (the oil made of chia consists of more than 60 percent fatty acids). In 100 g of chia seeds, you will find as much as 18.5 g of them. In addition to valuable acids, seeds are an excellent source of dietary fiber (about 35 g, more than the daily requirement) and protein (about 21.2 g/100 g). The content of the latter is so high, that reaching for chia seeds is recommended for athletes and people following vegetarian or vegan diets.

In addition, one serving of chia seeds (about 15 g) provides about 110 mg of calcium, 59 mg of magnesium, 105 mg of potassium. Chia seeds also contain valuable for the skin zinc, phosphorus, and iron, necessary for the blood-forming processes to take place properly. Seed can also provide a significant amount of B vitamins and vitamin E. The dose of the latter in 100 g (about 30 mg) far exceeds the daily requirement (it is about 10 mg).

These small, dark seeds are rich in antioxidants such as flavonoids, quercetin, chlorogenic acid, and caffeic acid. They can also be safely consumed by people with gluten intolerance, as they do not contain this harmful protein.

Chia seeds are treasury of healthy omega 3 fatty acids
Chia seeds are treasury of healthy omega 3 fatty acids

Chia seeds instead of hormones

Chia seeds, like flaxseed, sunflower seeds, and apples, contain so-called phytoestrogens, a type of plant hormones. Due to their similar properties, they can relieve menopausal symptoms to some extent.

Supplements containing these plant hormones are recommended for those women who, for various reasons, do not want to reach for synthetic equivalents of real hormones. However, it should be remembered that they can replace progesterone or estrogen only to a small extent, and their effect is much weaker.

Not only for carvings

Although the energy value can be dizzying (100 g is more than 400 kcal) at the first glance, these are healthy calories. High fiber content contributes to maintaining a slim figure. In addition, chia seeds have the ability to retain water, so the feeling of satiety lasts much longer. Thus, they are perfect as part of a healthy diet, also for people who want to lose weight.

But these are not the only advantages of chia seeds. The presence of healthy fatty acids has a beneficial effect on the cardiovascular system. They allow you to maintain a safe level of cholesterol, in result lowering the risk of developing atherosclerosis or ischemic heart disease. Some studies attribute to them the ability to keep blood pressure in check and protect against osteoporosis. In addition, chia seeds have a beneficial effect on the functioning of the nervous system and, to some extent, inhibit the processes of skin aging.

Tags: chia, chia seeds, fatty acids, superfood, superfoods

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