Chia seeds have been used in South America for hundreds of years, and now the health benefits of chia seeds have been discovered around the world. These small seeds are full of nutrients but are low in calories, and they are a great source of protein, essential fatty acids and many vitamins. Their flavor is suitable for many foods, desserts or snacks.
The Many Health Benefits of Chia Seeds
Chia seeds are a great source of essential fatty acids (especially Omega-3), plant protein and fiber. They contain many important vitamins and minerals, including potassium, zinc, phosphorus and the B-group vitamins B1, B2 and B2. One ounce (approximately 28 grams) contains 30% of the recommended daily amount of manganese and magnesium. The same 28 g also gives 18% of the daily recommended amount of calcium.
The seeds are high in antioxidants, and chia seeds are a good source of protein for vegetarians and vegans. They are beneficial for the digestion, too. The high fiber content (40%) makes sure the digestive system functions well and the seeds help to boost beneficial bacteria in the intestine.
High in Nutrients But Low in Calories
These tiny seeds contain many essential nutrients, but they are low in calories. One ounce or 28 g contains just 137 calories. The seeds can be soaked in water, juice or low-fat milk to create a “gel” which is nutritious and filling for those on a low-calorie eating plan. Chia seeds are suitable for vegetarians and vegans and they also suit low-carb and gluten-free diets. They are a good source of nutrients and protein in low-calorie diets.
Vegetarians and vegans can use chia daily to add protein and essential fatty acids to their diets; those who cannot or choose not to eat dairy products can boost their calcium intake with chia seeds. The seeds are suitable for anyone who wants to avoid gluten and they can also be added to a low-carb diet. We recommend adding chia seeds to salads, to granola or breakfast cereals, to smoothies and to desserts.
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