General benefits of chia seeds
Chia seeds are one of the healthy types of seeds that you always hear about their benefits and the necessity of adding them to your daily diet, and to take full advantage of them, we will provide you with the most important tips that will be provided to you, in addition to the various ways in which you can eat chia seeds.
chia seeds
Chia seeds are very small seeds the size of a sesame seed, their color is black, and they are the seeds of Spanish sage.
The Mayans and Aztecs have always used these seeds as a completely balanced food, as they were growing in abundance in the regions of South America.
The Maya people named Chia by this name as a symbol of strength. Its use has recently spread widely as one of the healthiest cereals in the world.
It is rich in nutrients important for brain health, in addition to being completely gluten-free.
chia seeds benefits
Chia seeds offer a lot of wonderful benefits that make them the healthiest food ever, including:
Prevent heart disease
Eating chia seeds regularly contributes to raising the level of good cholesterol in the blood and lowering the proportion of bad cholesterol.
It is also rich in a high percentage of omega-3 fatty acids and alpha-linolenic acid, and all of these elements are considered healthy food that is not tolerated by the heart, and the effectiveness of chia seeds lies in this By maintaining the vascular system and heart and lowering levels of omega-6 fatty acids.
Beneficial for the skin and skin
Chia seeds contain a high percentage of antioxidants, and antioxidants protect cells from damage and help repair them, and omega-3 fatty acids work to preserve moisture within the skin and prevent the skin from drying out, thus delaying the appearance of wrinkles and signs of aging, moreover, Chia seeds contain anti-inflammatory substances that get rid of acne.
Strengthens the digestive system
The high proportion of dietary fiber found in chia seeds makes them ideal for maintaining the health of the digestive system and regulating the work and movement of the intestines, and chia seeds contain a gel-like substance that, when eaten, promotes the growth of healthy bacteria in the intestines.
In addition, all chia seeds are excellent for slimming, as They help you feel full for a long period and reduce the desire to eat.
Lowers the level of diabetes in the blood
Compared to other types of foods, chia seeds release carbohydrates and starches in them very slowly, and therefore it is an ideal food for patients with type 2 diabetes, because the sugar level will not rise after eating, and thanks to the slow absorption process also, the process of absorption of sugar becomes ideal in the cells of the body.
Protects against osteoporosis
Chia seeds contain boron, which regulates metabolism, and contains calcium, which is important for the health of body functions and bone health, and thus prevents joint weakness and osteoporosis, in addition to improving the flexibility of the body.
It is a good source of Vitamin B
B-complex vitamins are important for blood vessels, the heart, and the process of nutritional regulation, and chia seeds contain a group of B-complex vitamins such as niacin, thiamine, and riboflavin.
Maintain dental health
To get rid of various dental problems, doctors advise eating chia seeds, as they are rich in high levels of phosphorous, calcium, and zinc, which are useful for maintaining dental health and eliminating bad breath.
Enhance the performance of athletes
The drink made from chia seeds is an alternative to an energy drink, as it increases the level of energy in the body without raising harmful sugar levels in the body.
Helps in obtaining the ideal weight
As mentioned earlier, eating chia seeds contributes to controlling appetite, as eating helps to feel full for a longer period, and therefore it is the ideal food for people who want to lose weight.
Fights constipation and prevents it
Thanks to the dietary fiber, especially the insoluble fiber found in chia seeds, it helps to treat constipation quickly as it is a laxative for the intestines.
Protects against breast cancer and other types of cancer
Chia seeds are an excellent source of alpha-linolenic acid, which protects against breast cancer and other types of cancer.
It contains a high percentage of proteins
Chia seeds contain 19% protein, and according to studies, eating protein-rich foods helps stimulate a feeling of satiety and reduce the desire to eat.
Helps improve mood
Eating chia seeds on a regular and daily basis helps improve mood, as the fatty acids present in them help to feel relaxed and fight depression.
Relieve tired feeling
Thanks to the omega-3 fatty acids present in chia seeds, they fight anxiety and fatigue and protect against dementia.
Regulates blood pressure levels
According to studies, regular intake of chia seeds has an effect similar to the effect of medications for high blood pressure, and it has been proven that it controls systolic blood pressure at a rate of 4 to 6 points, and thus protects against the risk of heart disease.
Treat arthritis
Chia seeds contain alpha-linolenic acid, which controls inflammation in the body.
Maintain eye health
The omega-3 fatty acids present in chia seeds prevent eye infections and dry eyes, and regular consumption of chia seeds contributes to improving vision.
Benefit pregnant women
Chia seeds are an ideal food for pregnant women, as they increase the level of energy in the body, as they provide the fetus with all the nutrients it needs, and help in the development of the fetus's brain in an ideal manner, in addition to that, it controls the blood sugar of pregnant women and protects them from weight gain and preeclampsia and cesarean delivery.
How to use chia seeds
you can Chia seeds can be used in many ways, including:
chia seed juices
Many people prefer to eat juice instead of eating fresh fruit to mix more than one type of fruit with other substances that make the juice taste very delicious, and by using chia seeds you can prepare an ideal and healthy juice at the same time as follows:
Chia Seed Juice Ingredients:
1 tablespoon ground chia seeds or grains
2 cucumbers
2 apples
How to prepare chia seed juice:
Cut the cucumber and apple, mix them in the electric mixer with the addition of some water, and then filter it to become clear, and if you have a fruit juicer, squeeze the cucumber and apple.
Pour the juice into serving glasses, and then add the chia seeds to it.
After you notice a gel-like substance on the chia seeds, drink the juice immediately.
Chia seed salad and various dishes
You can use chia seeds by adding them to salads and other various foods according to your desire, as you can add raw or roasted chia seeds to any salad dishes, and you can also add them to fried cheese, grilled peppers, and desserts such as mushrooms, and adding chia seeds will be ideal Thanks to the delicious flavor that you will add to the dishes,
you can also add roasted chia seeds to various appetizers, such as hummus, or you can also add them to meat, chicken, and vegetable fillings to give them a distinctive flavor with unparalleled benefit.
Chia seed sauces and soups
Add 1 teaspoon of chia seeds to sauces, soups, and boiled foods as a substitute for cornstarch, wheat flour,
or any other type of flour. Chia seeds add a thick texture to soups and other foods, so chia is ground and 1 teaspoon is added to 1 liter of water, stir well until mixed together, then add it to any dish you want.
The uses of chia seeds are many and endless, you can even add them to breakfast to get a nutritious and complete meal with sandwiches or even prepare your favorite bread dough, and knead a number of chia seeds with it before you bake it,
and thus you will get a wonderful bread that you can eat with eggs and cheese And tea, and do not forget that eating chia seeds will help you a lot in the process of slimming and losing weight and if you use them for this purpose,
you must take them before meals to feel full quickly and to eat less food, and in this case, you should eat them with light salad dishes or Juices and cocktails.