Silvia's recipes: Properties and benefits of consuming Chia seeds

Posted March 11, 2018

On the history of this particular seed we already saw something when he commented How to toast and use the seeds of Chia , but as I lacked to tell you what are the properties and benefits of consuming seeds of Chia , this is going to be based on today's article.

For every 100 grams of Chia seeds we found 64% omega-3 fatty acids (much more than there is in almost any other food we know, surpassing even flax seeds), a 42% carbohydrate (which makes it an ideal energy food for sportsmen or people with a significant caloric requirement) and 22% dietary fiber (very beneficial for those suffering from constipation).

As for vitamins, we find for every 100 grams of seeds 44mg. of vitamin A, 6 mg of vitamin B3, traces of vitamins B1 and B2, and in minerals we found 1070 mg of Phosphorus (highly beneficial for memory) 400 mg of Magnesium, 700 mg. of Calcium and 700 mg. of Potassium, as well as important traces of Iron, Zinc, Sodium, Boron, Manganese and others.

Extending the topic amino acids , we humans need a total of 20 of them to produce energy and replenish the proteins that are part of numerous tissues of our body. Of these twenty, there are ten that our body can produce from various compounds, but the remaining ten can only be obtained directly from the foods that are consumed, the body is not able to synthesize them, they are the "essential" ones. If they were not obtained by children, for example, they would not be able to create new tissues, with consequent problems of growth. And the elderly could not replenish dead or damaged cells in their tissues. Chia seeds, having the ten essential amino acids, are considered a food with complete plant proteins.

How many tablespoons or chia seeds should be consumed daily? How to consume chia seeds?

In most of the studies I have consulted to answer this question, everyone agrees that two tablespoons of chia seeds should be consumed daily up to a maximum of 25 grams. One tablespoon in the morning and another tablespoon at night. In the case of choosing to distribute them throughout the day, they can also be included in the lunch, in the form of several recipes of which there are many examples in this blog in the label "Seeds", like the cremitas of chía, the pancakes or the tortillas. In children only be careful not to give them more than 5 grams per day to avoid possible diarrhea, as their fiber content is very high. When in doubt, it is advisable to start testing with 5 grams and gradually increasing until reaching a maximum of 25 grams. As the most notable effect is that it makes you lose weight, you should not go beyond that figure, especially if you are thin. Or in any case, if you have any doubts, consult a doctor who specializes in natural foods.

Chia seeds contain long chain triglycerides in the ratio suitable for lowering cholesterol in arterial walls. They can absorb more than 12 times their weight in water, which maintains hydration of the skin and retains moisture. As they hydrate themselves in the body, they give the sensation of satiety are the ideal food for diets to lose weight. They also have the peculiarity of keeping the pressure and electrolyte balance of the body low.

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