In the world of nutrition and health, few ingredients have attracted the attention of experts and consumers as much as chia seeds... because this tiny seed is rich in fiber, protein, omega-3 and antioxidants and has countless health benefits... from weight loss to maintaining healthy skin and preventing heart diseases... to the end of this article from GCORP magazine. LLC Stay with us to learn more about the benefits and harms of chia seeds and how to use them.

What are chia seeds?

Commonly seen in black and white, chia seeds are obtained from the sage plant, a member of the mint family.. Although these seeds are very small, they have many health benefits.. by scavenging free radicals.

What is another name for chia seeds?

Chia seed, also known as salba chia or Mexican chia, is native to Mexico and Guatemala.... This seed had medicinal uses in the past and was an important part of the diet of the people of Central America.. Today, chia seeds are grown commercially in many countries, including Mexico, Guatemala, Peru, Argentina, Australia, and the United States.

It is better to consult a nutritionist before consuming chia seeds

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Chia seed properties

According to experts in traditional medicine, the nature of this seed is cold and moist.... therefore, it is considered an ideal option for hot-tempered people.... Chia seeds act as a cooler and help reduce body heat.... It also improves the function of the digestive system and the digestion process.

Benefits of chia seeds

Among the most important benefits of this seed for health, the following can be mentioned:

1.... is very nutritious

One ounce (28 grams or 2 tablespoons) of chia contains 138 calories of energy and provides the following nutrients:

• Protein: 4.7 grams
• Fat: 8.7 grams
• Carbohydrates: 9.11 grams
• Fiber: 9.8 grams
• Calcium: 14% of the body's daily requirement
• Iron: 12% of the body's daily requirement
• Magnesium: 23% of the body's daily requirement
• Phosphorus: 20% of the body's daily requirement
• Zinc: 12% of the body's daily requirement
• Vitamin B1 or thiamine: 15% of the body's daily requirement
• Vitamin B3 or niacin: 16% of the body's daily requirement

The properties of mung beans, chia and other high-fiber foods are used to maintain digestive health and prevent constipation... Since it is recommended that adults get 25 to 30 grams of fiber per day, one serving (28 grams) of chia seeds can provide 30% of the body's daily need for this nutrient.

Furthermore, this seed is a good source of unsaturated fatty acids, i.e. omega-3 and omega-6.... In each serving of chia seeds, there are about 72.6 grams of unsaturated fatty acids, which research has shown to reduce the risk of heart attack.

2.... is rich in antioxidants

A significant part of the delicious properties of chia and other plant foods are attributed to the antioxidants in them. Antioxidants not only protect the sensitive fats in chia from spoiling, but also prevent cell damage by neutralizing free radicals. Various researches have shown that the antioxidants in this food help maintain the health of the heart and liver and their anti-cancer properties.

3.... supports weight loss

A nutritionist may recommend the use of chia seeds for weight loss... but the results of research on this issue are contradictory.... A number of studies have shown that this food item, due to its fiber and protein content, helps to reduce appetite and reduce the likelihood of overeating.... For example, in a study on 24 participants, it was observed that consumption together with chia seeds reduces the feeling of fullness and reduces food consumption.. short term.

But some researchers have come to different conclusions while investigating the properties of this seed... For example, a study of 90 overweight people showed that consuming chia for 12 weeks had no effect on body weight or health markers including blood pressure and inflammation.

4... reduces the risk of heart disease

Just as the properties of chickpeas are used to prevent cardiovascular diseases, the properties of chia seeds can also be used to reduce the risk of these diseases... considering that this seed is rich in fiber, antioxidants and omega-3 fatty acids, it can prevent heart disease... Soluble fiber, a useful nutrient found in chia seeds, helps reduce total cholesterol and bad cholesterol (LDL), which is a risk factor. are heart disease, it helps.

Chia seeds contain quercetin, an antioxidant that can reduce the risk of several diseases, including heart disease.

Chia seeds contain quercetin, an antioxidant that can reduce the risk of several diseases, including heart disease.

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5.... plays a role in blood sugar control

One of the most important properties of angelica, chia and other plant foods is blood sugar control... because they can reduce the blood sugar of diabetic patients due to the presence of fiber and other useful compounds.

In animal studies, chia seeds have been shown to improve insulin sensitivity, thereby helping stabilize blood sugar levels after eating.. There is very little human research in this area, but some studies have shown promising results. Just as the properties of pumpkin seeds are used to strengthen bones, chia seeds can also be used for this purpose.. because this seed is rich in calcium, phosphorus and magnesium, all of which are essential for maintaining bone health.. It plays an important role in maintaining bone health.

In one animal study, mice that received chia seeds every day for 13 weeks had higher bone density compared to a group that did not consume this food. According to the researchers of this study, these benefits are related to the omega-3s in chia. However, more research in humans is needed to draw definitive conclusions...

7... is good for the skin

Chia seeds, like sunflower seeds, have many benefits for the skin... because the omega-3 contained in them increases blood circulation and reduces dryness and inflammation of the skin... It has been observed in various studies that omega-3 fatty acids protect the skin from the sun's ultraviolet rays and reduce the possibility of premature aging.

Maintaining the balance of hormones is very important for women's health and quality of life.. Chia seeds contain alpha linolenic acid (ALA), which is a type of omega-3 fatty acid and has anti-inflammatory properties.. Chronic inflammation is associated with hormonal disorders such as polycystic ovary syndrome (PCOS), thyroid problems (PMS) and premenstrual problems..

In addition, the fiber in chia helps the body Slows the elimination of excess estrogen through the digestive system. This is especially beneficial for women who experience symptoms of increased estrogen such as bloating, mood swings, and irregular periods.

If you suffer from hormonal problems such as polycystic ovary syndrome and want to know more about the role of diet in their treatment, read the article on the properties of green beans... because this food item can also have a significant effect on regulating hormones.

Disadvantages of chia seeds

If this seed is consumed in moderation, it is safe for health... But since it contains a lot of fiber, it may cause gastrointestinal symptoms such as diarrhea and bloating in some people.... If you are currently following a low-fiber diet, it is better to slowly increase your intake of high-fiber foods such as water and chia seed drinks..

For whom are chia seeds harmful?

Although this seed has many health benefits, its consumption may not be recommended for some people... These people include:

• People with inflammatory bowel disease (IBD): Because of its high fiber content, chia seeds may cause bloating, constipation, or diarrhea and worsen symptoms of inflammatory bowel disease, including Crohn's disease.
• People who use medicine: Chia seeds help to reduce blood sugar and blood pressure.... If you are using medicines related to diabetes or blood pressure, consuming too much of this seed will cause a sharp drop in sugar and blood pressure.
• People who are allergic to chia: Although rare, some people are allergic to this seed and experience symptoms such as vomiting, diarrhea, and itching of the tongue or lips after consuming it. Severe sensitivity can lead to anaphylaxis, which is a severe allergic reaction.>
• People with swallowing problems: Another problem that may arise when consuming this seed is related to its ability to absorb water.. When chia seeds are exposed to liquids, they become swollen and sticky, which can be dangerous for those with swallowing problems and cause them to choke.

Chia is safe to consume during pregnancy and breastfeeding... but it is recommended to consult an online nutritionist before trying.

How to consume chia seeds?

The method of using chia seeds is very simple... Since this seed has a relatively mild taste, you can add it to many foods and drinks, including fruit juice, smoothies, oatmeal, puddings, and all kinds of bread and pastries, or sprinkle it on breakfast cereals, yogurt, vegetables, and rice.

Due to the ability of chia seeds to absorb water and fat, it is used to thicken sauces or as an egg substitute.. This can be very helpful for vegetarians or those who are allergic to eggs...then replace it with an egg.

The best time to consume chia seeds for weight loss

Many people use chia seeds to reduce belly and sides....If you are also struggling with excess weight, you can use this seed at different times of the day....however, the best time to consume it is 30 minutes before meals....because it helps to control appetite and reduce calorie intake.

Remember that there are other foods that can help you lose weight... If you are interested in getting to know them, we suggest you read the article on the properties of egg syrup.

How to wash chia seeds

First, put the required amount of seeds in a suitable container and add a little water to it.... After settling, remove the seeds from the water and put them in a colander.... Note that chia seeds become jelly after washing... Therefore, they should not stay in water for a long time.

Read more: properties of sumac for men

Endword

Research has shown that chia seeds have many health benefits, from weight loss to preventing heart disease....however, more research is needed to better understand the effects of this seed on humans....if you have any questions about the benefits of chia and how to consume it, ask a nutritionist..advice.

Frequently Asked Questions

Sources: healthline, medicalnewstoday, health, webmd