If you have been looking up healthy recipes like smoothies, you probably see that chia seeds are often recommended. This is because of the amazing amount of nutrients they contain. Here are some health benefits of using chia seeds.
Nutrients in Chia Seeds
Chia seeds are tiny spherical seeds that are black in color. They originate from the plant known as salvia hispanica. Chia seeds are full of nutrients. One ounce of chia seeds contains the following:
- 4 grams of protein
- 11 grams of fiber
- 9 grams of fat (including 5 grams of omega-3 fats)
- 30% of the recommended daily intake of magnesium
- 30% of the recommended daily intake of manganese
- 27% of the recommended daily intake of phosphorus
- Vitamin B1
- Vitamin B3
- Vitamin B2
This one-ounce serving of chia seeds is 137 kilocalories and includes only one gram of carbohydrates. If you subtract the fiber from the overall total calories from this serving, the overall caloric value is 101 calories per ounce. Chia seeds are one of the best foods to eat to gain nutrients, calorie for calorie. Typically, chia seeds are organically grown and they are gluten-free as well as non-GMO.
Chia seeds are also a great source of antioxidants. The chia seed contains high levels of antioxidants in order to keep the fats contained within the seed from spoiling. Antioxidants are known to combat the development of free radicals. Free radicals are able to damage the cells within molecules and may increase the speed of aging and the development of diseases and illnesses like cancer.
Chia seeds have a high omega-3 fatty acid content. Interestingly, chia seeds contain more omega-3 fatty acids than salmon. Further, because chia seeds are high in omega-3s, protein, and fiber, they may be able to reduce the risk of developing heart disease.
Research has shown that chia seeds reduce inflammation, belly fat, triglycerides, and insulin resistance. Studies have also shown that consuming chia seeds may also reduce blood pressure in individuals with hypertension. Chia seeds have also been shown to stabilize blood sugar levels following meals and improve insulin production and sensitivity. Blood sugar levels that are consistently high are connected to an overall increased risk of developing type two diabetes and heart disease. Incorporating chia seeds into a balanced diet it extremely easy.
Chia seeds can be added to pudding, smoothies, and oatmeal. They can also be eaten raw or soaked in water or juice. The seeds can also be added as a topping to yogurt, cereal, rice, or vegetables. Keep in mind that a healthy diet and exercise is necessary in combination with consuming chia seeds in order to see a beneficial change.
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