5 Ideas to Include Chia Seeds in Your Diet

Despite their small size, chia seeds have high Nutritional value and its reception is a variety of Benefit for healthfor which it has received the title of superfood and is highly recommended by medical professionals for inclusion in the daily diet.

This comes from SageBelonging to the Lamiaceae family, native to the Central American region, this small seed has been part of the human diet for over 5 millennia. Both Aztecs How Mayan They counted chia seeds fundamental element your diet.

Currently, its cultivation has expanded to tropical and subtropical regions of South Americaincluding Ecuador, Bolivia and northwestern Argentina, according to sources from Argentina’s National Institute of Agricultural Technology (INTA) in a publication.

Chia seeds have proven to be a valuable source of nutrition. High omega-3 content not only helps cardiovascular healthbut also works like a powerful natural anti-inflammatory agent. This aspect is important for reducing chronic inflammation, which helps relieve some discomfort and improve overall well-being.

According to Harvard School of Public Health T.Ch. ChanaThese seeds contain nine essential amino acids that the human body cannot produce on its own. These components are vital for the development and regeneration of cells and tissues. In addition, they have a high concentration antioxidants, including phenolic compounds, flavonoids, caffeic and chlorogenic acids; and myricetin, quercetin and kaempferol, as detailed in the INTA report.

According to the Argentine company, these antioxidants “mitigate the activity of free radicals, fight cell aging, protect against changes in cell membranes and prevent chronic non-infectious and/or degenerative pathologies.”

Chia seeds They will be a great addition to daily food because they are a rich source of polyunsaturated fats, including omega-3 fatty acids, as well as fiber, protein, calcium, phosphorus and zinc. The contribution of these nutrients is varied, and they especially contribute to the improvement cardiovascular health helping to lower cholesterol levels, regulate heart rate and blood pressure, prevent blood clots and reduce inflammatory processes.

With this approach, the medical center Mayo Clinic In the United States, it has been recommended that chia be included in the daily diet as a source of healthy fats. This is because, as stated above, it is foods rich in omega-3 fatty acidswhich, according to these experts, help from “lowering triglycerides in the blood” to “reducing the risk of heart and circulatory diseases.”

According to sufficient quantity for consumption, experts determined that two tablespoons of chia provide 30% of the recommended daily value of manganese, 27% of phosphorus, as well as zinc, vitamins B1, B2 and B3 and potassium. This seemingly small serving contains 138 calories and only 1 gram of net carbs, 11 grams of fiber, 4 grams of protein, 9 grams of fat (5 of which are omega-3) and 18% of the recommended daily value. calcium.

To maximize the beneficial effects of chia, it is recommended to take it internally. 10 to 15 grams of these seeds per day, which corresponds to approximately two teaspoons.

However, little is known that Valuable nutrients are found inside the seeds. Because the outer layer of chia seeds is extremely thin and breaks easily, experts suggest moistening them with water or adding them to liquid foods such as smoothies, yoghurts or milk to facilitate the release of essential nutrients.

If you prefer your seeds in a dry state, it is recommended that you grind them first to ensure better absorption and promote seed health. digestive system.

Since chia seeds do not have an intense taste, they can be added to various menus, such as salads, sauces, yogurts or soups, to get more nutrients without changing the essence of the dish.

American nutritionist Brittany LubeckRD shared some tips for getting the most out of these small but powerful seeds:

1. Mix them into yogurt, oatmeal or smoothie.
2. Use chia seeds instead of eggs as a thickener in soups, stews and sauces.
3. Make chia seed pudding by mixing it with milk and the sweetener of your choice, then refrigerate overnight. You can add fruits, nuts, cinnamon, etc. before use.
4. Add chia seeds to baked goods such as muffins, bread, cakes or pancakes.
5. Add chia seeds to salad dressings, sauces or homemade jams.