Chia seeds are one of the recent popular drinks. Why has this seed been quickly loved by users in such a short time? We will find out together.
A healthy mind always resides in a healthy body. That’s why taking care of your health is always a top priority. Depending on the condition of each person, there will be appropriate menus, dishes and drinks.
If talking about drinks, recently, Chia seeds are the most popular drink. Not only young people but even the elderly, especially women often use it every day. Most people know that this is the type of seed that creates coolness for the body and weight loss. There are also many pretty useful effects that we don’t know yet.
What are Chia Seeds?
Chia seeds are the seeds of the Salvia Hispanica plant, a plant related to mint, native to Central America. As one of the nutritious seeds that many people choose to use every day because of the great effects it brings.
They contain many nutrients that are good for the body such as phosphorus, calcium, fat, protein, fiber, magnesium, omega-3, omega-6, protein, a lot of minerals and vitamins.
- More Omega-3s than walnuts.
- Omega-3/6/9 is 8 times higher than salmon.
- Antioxidant equal to blueberries.
- High-quality protein source that does not contain cholesterol.
- Fiber is 3.5 times the fiber in oats.
- More calcium than milk.
- Chia seeds provide a lot of energy, effectively supporting the weight loss diet process.
It also absorbs water, expands in a gel form, increasing its weight and size many times over, thus helping you avoid dehydration during exercise.
And many other health benefits of Chia seeds but many people still do not know.
So I wrote this article in the hope of providing more information for you to understand the great uses of these seeds.
Nutritional Composition of Chia Seeds
Rich in Fiber
Despite their small size, the effects of Chia seeds are enormous, because they contain a number of important nutrients. The first effect of Chia seeds is to provide fiber – helping to keep you full for a long time, creating a feeling of fullness. A 25g portion contains about 9g of fiber, while the recommended daily fiber intake is 30g, so using 25g of Chia seeds per day can provide a useful amount of fiber for the body’s needs.
They are 40% fiber by weight, making them one of the best sources of fiber in the world. Due to their high soluble fiber content, Chia seeds can absorb 10–12 times their weight in water, become gel, and expand in your stomach.
Fiber does not raise blood sugar. Although it belongs to the family of carbohydrates, its health effects are quite different from those of easily digestible carbs like starches and sugars.
Chia seeds are high in healthy fats, 75% of which are omega-3 fatty acids. Since our bodies cannot produce omega-3s, they are considered an essential fatty acid. Omegas-3 are an important component of cells and play a number of important roles in the body, including providing energy.
Omega-3 fatty acids are known for their anti-inflammatory effects, as well as promoting brain and heart health, limiting dangerous diseases. They contain omega-3 in plant form: alpha linolenic acid (ALA) making them a valuable source of nutrients for vegetarians.
》》》 Learn more:
The protein in Chia seeds has health benefits and is the most weight loss-friendly diet nutrient. These seeds have a relatively high protein content of about 14% – so are a useful source of plant protein and provide a wide range of amino acids, especially for vegetarian diets.
Eating more protein reduces cravings and has been shown to reduce thoughts about food by 60% and late-night snacking habits by 50%. Thanks to the effect of Chia seeds, it has helped to change the unhealthy eating habits of people who are overweight.
Vitamin B3 and Vitamin B1
Two tablespoons of Chia seeds contain about 12% of vitamin B3 and vitamin B1. These two vitamins are essential for the body to easily convert food into energy, exchange fats, and help the brain and nervous system function normally.
One tablespoon of Chia seeds contains about 15.5 micrograms of selenium (22% of the daily selenium requirement). This mineral acts as an antioxidant to help limit free radicals that damage normal cells. Besides, selenium also helps the body absorb vitamin E better.
In addition, It also contains some good fats for the body, antioxidants and some other minerals such as calcium, zinc, iron …
Manganese in seeds is extremely good for bones and joints, easily converted into biotin and thiamine.
Supplementing Phosphorus for the Body
Using them helps to supplement phosphorus for the body, regenerate cells and help cells grow healthy.
10 Amazing Benefits of Chia Seeds for Health and Beauty
1. Chia Seeds Help Prevent Cardiovascular Diseases
Today, a high-fat diet and sedentary lifestyle increase the risk of cardiovascular disease, especially for middle-aged and elderly people, especially office workers.
New research shows that using these seeds as part of a healthy diet can help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure.
In Chia seeds, up to 20% Omega-3 ALA can be used as a supplement to the daily diet to protect a healthy heart by regulating blood pressure, reducing bad cholesterol; cleans the plaque that accumulates in the walls of blood vessels that causes heart diseases.
The high content of antioxidants also helps blood to be circulated and circulated better, avoiding atherosclerosis, myocardial infarction, hormonal disorders, hypertension, stroke and varicose veins.
2. Good Support for the Digestive System
Natural Chia seeds contain 37% fiber, of which 80% is insoluble fiber, the rest is soluble fiber that works to support a healthy digestive system.
Thanks to their high fiber content, seeds make it easier for the body to absorb and digest food. Helps to make intestinal activities easier, removes cholesterol stuck in the intestinal wall, helps eliminate toxins in the body naturally.
Support the intestinal tract to work effectively, reduce the risk of intestinal and digestive diseases, prevent constipation, colon cancer.
In addition, Chia seeds also stimulate the production of beneficial bacteria for the digestive tract, making your digestive system healthier.
3. Support in the Treatment of Diabetes
When you put Chia seeds in water, they will form a soft gel, when entering the body, this gel layer will help the stomach absorb more slowly and evenly, reducing the Glycemic Index.
High fiber content helps the body limit sweet cravings, thereby stabilizing blood sugar levels, supporting better diabetes treatment and preventing obesity and weight gain.
In addition, This type of seed also helps prevent disorders of lipid metabolism in the blood and improve insulin levels, improve resistance; These are two important factors in the treatment of diabetes. Animal studies have found that the effects of Chia seeds can improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after meals.
So for those who are at risk of diabetes or are being treated for diabetes, they should consider using them in their daily diet.
4. Chia Seeds Support Effective Weight Loss
Weight loss will now be simpler and safer when you use Chia seeds properly to lose weight. They can absorb up to 16 times their weight in water and contain a lot of nutrients.
When entering the stomach, It helps slow down digestion, help you absorb fewer calories, prolong the feeling of fullness and reduce cravings.
In addition, the high fiber content in seeds helps the digestive system work effectively, helping to eliminate excess fat in the body. Besides, Chia seeds also support the process of burning fat quickly, so it is very good for the weight loss process.
If you are trying to lose weight, drink 1 cup of Chia seeds before a meal. According to studies, you can reduce your food intake by combining these seeds with yogurt to increase the feeling of fullness when eating.
5. Helps Strengthen Bones, Prevent Osteoporosis
Osteoporosis is a common phenomenon in the elderly because the amount of estrogen hormone decreases, leading to an imbalance in the regulation of calcium in the blood. The body needs to supplement a certain amount of calcium to balance the calcium deficiency.
Chia seeds are one of the great sources of calcium for those who do not like to drink milk. Because in seeds have extremely high calcium content, much higher than most dairy products.
In 100g of Chia seeds contains 631mg of calcium, accounting for about 63% of the body’s daily calcium needs.
In particular, They also contain many compounds that help the body easily absorb vitamin D to help the body easily absorb calcium.
6. Slows Down the Aging Process, Keeps Skin Healthy
Over time, the skin will gradually age, becoming more and more wrinkled and deteriorated. Wrinkles, crow’s feet appear due to a lack of collagen and nutrients needed to prolong the life of the skin.
Omega-3 ALA combined with antioxidants and proteins in Chia seeds slows down the aging process; Filter out harmful substances in the body and eliminate them to help you have a healthy skin.
Due to the abundance of antioxidants, it helps fight the formation of free radicals that damage cells. The amount of antioxidants in 100g of Chia seeds provides 7 times the daily requirement of ORAC, which has the ability to rejuvenate cells, effectively preventing aging.
In particular, the high protein content also helps prevent signs of aging such as wrinkles or darkening of the skin; Keeps hair healthy and naturally smooth.
7. Very Good for Brain Development
In 100g Chia seeds contain 16.5g protein, in the human body protein plays a very important role, is a component that makes up all cells, hormones help children grow and develop. Lack of protein our body will be tired, thin and weakened immune system leading to disease.
In protein, the main composition is amino acids, which are essential amino acids that the body cannot synthesize on its own and must be brought in from the outside. They have enough 8 amino acids which are good for brain development and enhance all functions in the body.
8. Very Good for Pregnant Women
Chia seeds are rich in Folate (49.0 µg in 100g of Chia seeds) and Omega-3 (DHA; EPA; Linoleic Acid) which are important nutrients involved in neural tube and brain development of the fetus.
Omega-3 in Chia seeds is 8 times higher than salmon. This is a nutrient that cannot be synthesized by the human body, but must be obtained through food. They are effective in regenerating the nervous system as well as the brain for the fetus in the womb. Nutrients that are lacking during pregnancy can be replaced by consuming these seeds to increase energy and promote fetal growth.
Folate is recommended to be sufficient before pregnancy and during the first 3 months of pregnancy to prevent neural tube defects in the fetus.
9. Build Muscle
One of the benefits of Chia seeds is muscle strengthening. These nuts are an excellent source of plant-based protein, used by those looking to supplement to build muscle, balance blood sugar, and burn fat.
The nutrients lost at the time of exercise or during exercise are replaced by the nutrition in these seeds. They also contain boron, which helps metabolize nutrients like manganese and calcium for healthy muscle and bone growth.
10. Helps Prevent Cervical and Breast Cancer
According to studies, these seeds are rich in ALA or alpha lipoic acid which is evaluated to limit the growth of cervical and breast cancer cells. These are all dangerous diseases, common in women.
However, the effect of Chia seeds is to kill harmful cancer cells without affecting other healthy cells in the body.
How to Use Chia Seeds?
The simplest, fastest way to enjoy Chia seeds is to put about 10-15 grams (1 tablespoon of Chia seeds) in warm water, wait for 3-5 minutes for the Chia seeds to absorb enough water, expand to create a sticky gel. During that time, you can stir well to prevent from clumping.
In addition, you can add Chia seeds to lemonade, smoothies, sandwiches, salads… significantly increasing their nutritional value. But if you’re not used to eating a lot of fiber, there’s the potential for digestive side effects if you eat too much at once. You should only use about 20 grams (about 1.5 tablespoons) of Chia seeds, twice daily.
》》》 Learn more: