13 reasons to consume chia seeds nutrition of time
Chia seeds nutrition is packed with omega-3s, calcium, fiber, iron and various other nutrients. New on the European shelves, chia, a seed found in southern Mexico, is promising a truck for health benefits. Wealthy in a number of nutrients, the grain can also be a great ally of the diet.
It is available in the market in three forms: oil, flour, and whole grain. The oil can be used as salad dressings and dishes in general, and the flour or grain can be added in yogurts, vitamins, pies, cakes, salads, juices, among other recipes.
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“The recommended daily serving is 25 grams, the equivalent of a dessert spoon,” says nutritionist William Cortrey. If you pass a little of this recommendation, there are no big problems, but it is important not to overdo it and always keep the diet balanced, because the chia is somewhat caloric – they are 164 calories per portion of the seed. Check out all that this daily spoon can do for your health!
1) Starvation effect
The Chia seeds nutrition is rich in both soluble and insoluble fibers. Nutritionist William Cortrey, of the Nutritional Balance Clinic, says that these fibers help regulate intestinal transit, avoiding or treating constipation, for example. While oats have 9.1g of fiber per 100g of grain, chia seeds nutrition has 13.6g of fiber. “It also provides more satiety, because in contact with liquid inside the stomach forms a kind of ‘gel’ that dilates the stomach, also helping in weight loss,” he explains.
2) Omega-3, the friend of the heart
It is, without a doubt, Chia’s nutritional flagship. The chia seed portion has no less than 400% of our daily need for omega-3s. Of course, when we think of omega-3, we soon remember fish, especially salmon, which is very rich in that nutrient. However, according to nutritionists, 100 grams of chia seed has eight times more omega-3s than an average piece of salmon.
According to nutritionist William Cortrey, this fat of good is responsible for warding off cardiovascular diseases closely. It reduces the formation of blood clots and arrhythmias, lowers circulating cholesterol in the blood and also increases insulin sensitivity. “In addition, omega-3 helps regulate blood vessel pressure as it increases blood flow, thereby preventing blood pressure rise,” the nutritionist says.
In addition to all these benefits, omega-3 is important for strengthening the neurological system, as well as avoiding depression and increasing nutrient absorption.
3) More calcium than milk in Chia seeds nutrition
This is for the lactose intolerant and needs a safe source of calcium – according to nutritionist Amber, 100 grams of chia seed (equivalent to seven tablespoons) is six times more calcium than half a glass of whole milk – which has on average 246 mg of the nutrient. “The calcium present in chia helps in the formation of bone mass, avoiding osteoporosis,” explains nutritionist William Cortrey. One serving of chia seed (25 grams) has about 21% of our daily calcium requirement.
4) More iron than spinach in Chia seeds nutrition
Great news for anyone who twists their nose for spinach and other iron-rich vegetables, or even suffers from iron deficiency anemia – so they need good sources of iron. According to nutritionist Vivian Goldberger, 100 grams of chia seed offer three times more iron than the same amount of spinach, for example. To illustrate better: a portion of the seed has 67.8% of our daily iron needs.
5) Chia seeds nutrition got Proteins for muscles
Great for anyone who does physical activity and needs a good source of protein for muscle rebuilding, 100 grams of chia seed carries 16g of protein in its composition. “While in 100 grams of raw brown rice there are 8 grams of protein and in cooked green corn there are 3 grams, for example,” says nutritionist William Cortrey. The advantage of overdose is that the seed helps maintain muscle mass, provides more energy to nerve cells, and can supplement protein needs – a portion of the chia seed has 8.6% of our daily needs in that nutrient.
6) Chia seeds nutrition Carries magnesium
Essential for the full functioning of our brain and cognitive connections, magnesium is also very present in chia seed. “Compared to 100 grams of broccoli, chia seed has 15 times more magnesium,” says nutritionist Vivian Goldberger. The portion has 27.9% of our daily needs for this nutrient.
7) Chia seeds nutrition provides Vitamin A for eyes
The daily portion of chia seed has about 20% of our needs for this vitamin. “It improves the immune system and protects the skin and eyes against the aging process,” says nutritionist William Cortrey.
8) Chia seeds nutrition have Potassium against cramps
This nutrient has great participation in the muscular action, being essential for those who practice physical exercises every day. According to nutritionists, 100 grams of chia seeds have twice as much potassium as two large bananas. In this case, you can even consume the pair together, ensuring plenty of potassium for physical activity. One serving of chia has 6.4% of our daily potassium needs.
9) Complex B vitamins in Chia seeds nutrition
The chia seed also has niacin, thiamine and riboflavin, all of the B-complex vitamins. They are essential for the full functioning of our nervous system, as well as aiding in the metabolism of our cells, making our body everything works better. The seed portion has 13% of the daily needs for niacin, 4.6% for riboflavin and 30% for thiamine.
10) Antioxidants against free radicals
The chia seed has caffeic acid and chlorogenic acid, both antioxidants that help neutralize free radicals, combating cell aging and preventing our body against various diseases, including cancer.
11) Extra Manganese in Chia seeds nutrition
The chia seed portion has 63.5% of the daily manganese requirement. “This nutrient participates in the synthesis of various enzymatic reactions, in addition to stimulating the growth of bones and connective tissue,” says nutritionist William Cortrey.
12) Chia seeds nutrition is full of zinc
This nutrient improves our immunity, taste, smell, and vision. It also promotes the release of growth hormone and helps in the formation of collagen. In the chia portion, you find 12.3% of daily zinc requirements.
13) Chia seeds nutrition is rich in copper
“It facilitates the absorption of iron, is a catalyst in the formation of hemoglobin, improves immunity and helps in the formation of elastin and collagen,” says nutritionist William Cortrey. The seed portion has 30.5% of daily copper requirements.