CHIA – THE PLANT THAT GIVES STRENGTH AND BOOSTS IMMUNITY

Chia seeds are small black, white, and dark seeds which derive from the plant Salviahispanica, a type of mint. They are cultivated in South and Central America, especially in Peru, Guatemala, Bolivia, Paraguay, and Mexico. The word “chia” stands for the Mayan word for strength and Mayans and Aztecs used them as key ingredient in their diet.

They are abundant in antioxidants, fiber, and many minerals, such as zinc, calcium, iron, and magnesium. This amazing plant positively affects the overall health and it has been proven to regulate digestion and prevent heart disease and high blood pressure.

As mentioned above, chia seeds are an excellent source of many minerals. Among them are:

• Manganese ( vital for the metabolism as well as growth and development of muscles and bones)
• Phosphorus (vital for regeneration of tissues)
• Copper ( promotes heart health)
• Potassium ( only 2 tbsp. of chia seeds contain two times more potassium than a banana)

How to Use Chia Seeds in Your Diet?

It has been scientifically shown that 28 grams of chia seeds contain 138 calories, 5 grams of protein, 8 grams fat, 10 grams fiber, and 12 grams carbohydrate. Amazingly, only a spoonful of chia seeds on a daily basis provides 18% of the RDA of calcium, 27% phosphorus, 30% of manganese, and small amounts of copper, zinc, and potassium.

Their flavor is neutral, which means that it doesn’t affect the flavor of other foods you consume along with it. It is mostly combined wich salads, toast, cakes, pastries, bread, kefir, and yogurt. It also goes well with corn, almonds, millet, and nuts.

How Much Chia Seeds to Consume Daily?

Unlike flax seeds, chia seeds don’t have to be milled in order to be ready for consumption. It is recommended to consume 20 grams of chia seeds on a daily basis.

Chia seeds shouldn’t be fried and exposed to high temperatures, as this may affect their nutritional value. Therefore, add them fresh to your meals, without exposing them to high temperature.

According to the nutritionists, women under the age of 50 should consume 25 grams of chia seeds daily while men 38 grams per day.  Women over the age of 50 should take 21 grams and while men should stick to 30 grams a day.

10 Benefits of Chia Seeds

1. They help recreational athletes achieve better performance
2. Don’t cause any allergic reaction and go well with almost every meal
3. The high calcium, phosphorus, and magnesium content promote bone health. Those who are not fans of dairy should consume chia seeds more
4. They improve the condition of people diagnosed with type 2 diabetes
5. Improve the blood work and lower the risk of heart disease
6. Support weight loss
7. Great source of omega-3 fats
8. Loaded with antioxidants
9. Contain low levels of carbohydrates and high levels of fiber and protein
10. Good source of nutrients and low in calories
    Source : healthywayoflive.com

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