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We all know that there is no substitute for a balanced diet. while fancy supplements While you can replenish your vital nutrients, some superfoods have even greater power to increase bioavailability to meet your body’s needs. enter chia seeds,
rich in omega-3 fatty acids and essential minerals like potassium, calcium, magnesium and IronThese small seeds provide big benefits to the body. They’re beloved by nutritionists and health influencers and are often the subject of viral health trends on TikTok — you may have seen the “inner shower” trend, which promises to “flush” the digestive system with the help of chia seeds, water, and lemon juice.
Once a staple of ancient civilizations such as the Aztecs and Mayans, chia seeds have now made their way into cupboards across the UK. They are the perfect addition to smoothies, puddings and porridge and have the power to supercharge our diets.
“Chia seeds are packed with nutrients,” explains Valentina Cartago, who goes by the pseudonym Italian nutritionist“Adding chia to your meals is an easy and quick way to increase their nutritional content.”
What are chia seeds?
Chia seeds come from a herbaceous plant called Salvia hispanica L., which originates in southern Mexico and northern Guatemala. “They seem pretty small, but don’t let them fool you — they’re packed with fiber,” explains Carthage.
You may have seen them sprinkled on top of breakfast foods, in cakes and breads, and chia puddings — they’re incredibly versatile. Some people like to soak them in water to create a gelatinous frogspawn-like mixture and drink it without any additional flavors or ingredients.
However, it’s important to note a few things about chia seeds before you take the plunge and start adding them to every meal. These seeds are small when dry, but they naturally swell when they come in contact with water. This means that eating them dry can cause them to swell in your stomach and cause flatulence. high fiber The ingredients may also affect your gut if you are not used to eating a lot of fiber.
“Due to their ability to swell quickly after absorbing liquid, it is advisable to consume chia seeds soaked in liquid or moist food, such as yogurt or oatmeal, rather than dry, especially if someone suffers from swallowing problems (dysphagia),” says Cartago.
What are the nutritional benefits of chia seeds?
According to Cartago, chia seeds are a source of fiber, omega-3 fatty acids, antioxidants, protein, vitamins and minerals. For such a small thing, they really are a powerhouse of nutrition.
Cartago explains that 100 grams of chia will provide your body with 17 grams of protein, 34.4 grams of fiber, 63.9 percent linolenic acid (a polyunsaturated omega-3 fatty acid), 335 milligrams of magnesium, 631 milligrams of calcium, 8.83 milligrams of vitamin B3, and 27 mcg of caffeic acid (a natural antioxidant).
Research shows that because of their nutrients, chia seeds may provide health benefits such as reducing the risk of heart disease and diabetes and promoting a healthy digestive system. Chia is also a great source of bioavailable amino acids, which are lacking in many modern diets and plant-based diets.
cosmetic dermatology doctor Simon Orion MD explains that, “In addition to supporting overall well-being, certain foods can have a direct and visible impact on the health and appearance of our skin, chia seeds are a great example of this. These tiny seeds are rich in omega-3 fatty acids, which help reduce inflammation, soothe irritation, and support a smoother, more hydrated complexion. They’re also packed with antioxidants that fight damage caused by free radicals, contributing to a brighter, more youthful glow.” Are.”
Should you include chia seeds in your diet?
If you’re not as adventurous in the kitchen and don’t like the idea of creating complicated dishes to meet your nutritional needs, chia seeds can be used as a topping to boost the recipes you know and love. They have very little flavor and tend to attract moisture, depending on what type of foods you add them to.
Cartago tells us that adding chia to meals is an easy and quick way to increase their nutritional content. A serving of 2 tablespoons (28 grams) provides 4.7 grams of protein, 8.7 grams of fat, 11.9 grams of carbohydrates, and 9.8 grams of fiber.
“These seeds become gelatinous when in liquid,” she adds. “Therefore, they can help bulk up the stool, promoting regular bowel movements, which is important for anyone suffering from gastrointestinal issues like constipation.”
“Chia seeds bring additional benefits as a source of fiber, protein, and healthy fats. Although some people may find the texture of hydrated chia seeds a little sticky, this can be mitigated by blending them thoroughly or pre-soaking them,” says Dr. Orion.
“I suggest starting with small amounts—1 to 2 teaspoons—and adjusting to your liking. If you’re sensitive to texture, soak the chia seeds in a portion of your smoothie liquid, such as almond milk or yogurt, for 10-15 minutes before blending. It’s a simple addition that can deliver real results from the inside out,” she adds.
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