Introduction Of Chia Seeds
Chia seeds is a herbs plant of the Lamiaceae family.
Chia seeds is a plant species with the highest concentration of omega-3 alpha-linolenic fatty acid.
Characteristics Of Chia Seeds
It is an annual herbaceous plant; It is up to 1 m tall. The flowers are hermaphroditic, purple to white, and sprout in terminal clusters.
The plant blooms between July and August in the northern hemisphere at the end of the summer.
The flowers give rise to fruit in the form of an Indehiscent achene. It is rich in mucilage, starch, and oil.
It is 2 mm long by 1.5 wide and oval and lustrous, grayish-brown to reddish.
Nutritional Value Of Chia Seeds
Energy- 483 k cal 2017 kJ
Carbohydrates – 42.12 g
Dietary fiber – 34.4 g
Fat – 30.74 g
Proteins – 16.54 g
Water – 5.80 g
Retinol (vit. A) – 54 μg (6%)
Thiamine (vit. B1) – 0.620 mg (48%)
Riboflavin (vit. B2) – 0.170 mg (11%)
Niacin (vit. B3) – 8,830 mg (59%)
Vitamin C – 1.6 mg (3%)
Vitamin E – 0.50 mg (3%)
Calcium – 631 mg (63%)
Iron – 7.72 mg (62%)
Magnesium – 335 mg (91%)
Phosphorus – 860 mg (123%)
Potassium – 407 mg (9%)
Sodium – 16 mg (1%)
Zinc – 4.58 mg (46%)
% of the recommended daily amount for adults.
It prefers light to medium soils, well-drained, not too humid; Like most salvias.
It is tolerant of acidity and drought, but it does not withstand frost. It requires abundant sun and does not bear fruit in the shade.
Properties Of Chia Seeds
• Chia Seeds
Chia seed contains many properties, such as:
Proteins, calcium, boron, potassium, iron, fatty acids such as omega 3, antioxidants.
It also traces elements such as magnesium, manganese, copper, zinc, and vitamins like niacin, among others.
Chia seeds are the most component fiber of carbohydrates. It contains 34.4 g of fiber in 100 of chia, or, for 100 g of fiber, 290 of chia require. Compared to other foods, it has
- Twice the protein of any seed,
- Five times more calcium than whole milk,
- Three times more antioxidants than blueberries,
- Three times more iron than spinach and
- Seven times more omega three than salmon.
• Chia Oil
The fats and vegetable oils are constituted, among other components less abundant, fatty acids (AG):
Saturated, monounsaturated, polyunsaturated, etc., generally esterified to glycerol.
The AG composition of vegetable oils is an essential characteristic of a nutritional and industrial point of view.
According to its composition, chia seed oil has a predominance of unsaturated FAs (around 75% of the total).
The most abundant being oleic acids (18: 1, 6.9%), linoleic (18: 2, 18.8 %) and linolenic (18: 3, 58.7%).The latter of the omega-3 series.
Furthermore, various studies have shown that chia seeds.
Additionally contains compounds with powerful activity antioxidant, such as caffeic acid, myricetin, quercetin, and kaempferol.
Uses Of Chia Seeds
They do not need grinding to be consumed and can be added to smoothies, sprinkled on salads, soups, cereals, oats, or yogurt.
And mix them in practically any cooking recipe.
In Mexico, it is flavored with vegetable juices or essences and consume as a refreshing drink.
The seeds can also dry and ground into a fine, intensely flavored flour called pinole, which is consumed primarily as a sweet.
The young shoots eat as raw or cooked vegetables and can use in salads.
The nutritional composition of chia seed is 20% protein, 40% dietary fiber, and 34% oil. Over 64% of the oil is omega-three fatty acids.
Chia seeds not contain gluten, so it is suitable for celiacs. There are no known toxic components in it.
Benefits Of Chia Seeds
Although preliminary research indicates that the consumption of chia seeds. It has potential beneficial effects on health. These studies are scarce and inconclusive.
Chia seeds are gluten-free, healthy, and contain Omega 3, antioxidants, and fiber. Here are some of its nutrients:
- Five times more calcium than milk.
- Three times the amount of antioxidants as blueberries.
- Three times the amount of iron as spinach.
- Two times the amount of fiber as oatmeal.
- Two times the amount of protein of any vegetable.
- And also, two times more potassium than a banana
Chia Seeds Give Us
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Control Cravings
Chia seeds contain full of fiber, so they are an excellent option to curb our cravings.
Chia seeds easy to digest but create a feeling of satiety. It helps us control ourselves so as not to snack between meals.
It is good to take them at breakfast to keep fit throughout the day. You can also add them to milk or cereals.
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Taste Nutty
Chia seeds are the right thing that they have a slightly mild, nutty- like flavor.
They are delicious! The nutritionist recommends taking them for breakfast:
“They keep you a long time full, so they are good for not snacking at all until lunchtime.” Why not try including them in one of these delicious salads?
. Well Hydrated
They absorb between 10-12 times their weight in water. It helps keep you well hydrated.
They are suitable for athletes and people who usually are very active. You can take them before going to the gym or for a run.
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Source Of Omega 3
Omega 3 is good for the central nervous system for cells and our vital organs.
It also keeps our skin and hair shiny. Chia seeds have shown to contain more of this fatty acid than some fish, such as salmon.
So they are a good alternative.
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Protect Harmful Environment
Protect us from pollution, the smoke of the snuff, or UVA should be a priority for our health.
Although we take it as a joke, it is a serious matter since they can cause us harmful damage.
Consuming daily chia seeds helps optimal protection due to its nutrients.
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Supply Of Energy
Suppose you want a solution to stay active from the morning or to endure more in the gym. Chia seeds make for you.
They contain twice the potassium of bananas and twice the amount of protein of any vegetable.
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Chia Seeds Help To Lose Weight
Chia seeds will help you find the ideal weight. It helps in the digestive process and control hunger.
Also, when they come into contact with water.
They form a hypocaloric layer that causes their weight to increase ten times more inside the stomach. It produces a feeling of satiety.
Chia seeds and some healthy foods like these, its combined can lead to delicious juices.
Make sure to reach your ideal weight in the blink of an eye.
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Increase Muscle Mass
This seeds provide an extra supply of energy and high fiber content and high protein content. It increases muscle mass and regenerates tissues.
An excellent option to change the post-gym protein shakes is these 100% natural seeds.
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Soothe joint pain
Do your joints hurt? Chia seeds are your allies. Omega 3 fatty acids provide anti-inflammatory properties.
So you take chia daily, you will notice that the pain in your joints significantly reduces.
The Aztec warriors said to cure injuries knee.
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Purifying And Antioxidant Properties
It help eliminate fluids and toxins, regulate intestinal flora.
It prevents cellular oxidation and benefits many other functions that keep us well on the inside. And make it noticeable on the outside.
