Have you ever heard of Chia seeds?
These small dark seeds were used in ancient times by the Aztecs as remedies for some diseases and as an energizer! They are rich in fiber, carbohydrates, omega 3, calcium, good fats and protein. Let's find out together how to use this "superfoods”In our diet.
Index
What is the macronutrient profile of chia seeds?
30 grams of chia seeds bring about 140 kcal for a total of: 4 grams of protein, 9 grams of fat and 12 grams of carbohydrates, of which 10 grams are fiber.
What are the health benefits of chia seeds?
FIBER
The high fiber content present could help us to respect our healthy and balanced nutrition plan; fiber are little-known heroes in our diet and are lacking for many people.
Approximately one is recommended 25 gr per day and most people consume half of it! Fibers help control appetite, making us feel fuller and longer; eating more fiber also helps with weight loss in general.
OMEGA FATTY ACIDS 3
Good fats are fundamental for our body; Chia seeds contain alpha linolenic acid (ALA), a fatty acid omega 3 short chain.
ALA is an essential fatty acid that we can only obtain thanks to some plants; some studies have shown that taking chia seeds increases the markers in the blood of this acid!
PROTEIN
Chia seeds also contain many proteins; not enough to cover the daily needs, but they certainly help. We can compare these dark seeds to peanut butter: both bring carbohydrates and proteins, but above all many healthy fats.
These seeds are suitable for those who follow a vegetarian diet because of their macronutyrents and the supply of B vitamins, difficult to obtain from plant-based foods.
VITAMINS, MINERALS AND ANTIOXIDANTS
The profile of the micronutrients of chia seeds is also very interesting; they contain calcium, phosphorus, magnesium, iron, zinc, copper ...
Proportionately they contain more calcium, phosphorus and potassium than milk! Calcium is a mineral responsible for many muscular and skeletal actions in the body; its deficiency can lead to bone fragility and risk of osteoporosis.
Chia seeds are rich in antioxidants, which protect against free radical damage and other fats, which could harm the body.
ENERGY BENEFITS
These seeds contain thecaffeic acid, an antioxidant present in coffee, for which they give the energy charge without however containing caffeine! In addition, the antioxidants present reduce post-workout fatigue and inflammation.
What are its side effects?
In the literature there are no known side effects in the use of these seeds, apart from a slight gastro-intestinal disorder due to the presence of the fibers, if the recommended dosage is exceeded by much.
How can we eat them?
The best way to make the most of their properties is to eat even outer shell, a little harder; our advice is to grind or soak in water (from 30 minutes to 2 hours) the seeds to be able to also use the peel, rich in nutrients.
We can also reduce them to powder and replace them with some flours for the preparation of cakes and biscuits!
Try to use them as topping in your smoothies, in the salads or in your protein shaker.
How many seeds should we eat?
There is no recommended daily amount for everyone; 30 grams can cover the need for half of the recommended daily fiber and provide many vitamins and minerals.
And do you know chia seeds? Do you use them already? Let us know in the comments and follow us also on our Telegram channel dedicated to CrossFit lovers:
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