Chia seeds: 6 health benefits
The chia plant, or Spanish sage, is native to South America. The indigenous people of the continent have long used its seeds for food - small, but very nutritious grains, shaped like beans. The Indians knew about the beneficial properties of chia seeds and used them to maintain vitality and increase endurance before serious physical exertion.
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The composition of these beans is unique. In terms of the amount of vitamins and microelements (calcium, potassium, iron, phosphorus, zinc, magnesium, selenium) in the composition, they surpass most products. Chia seeds, when consumed in moderation, have positive effects on human health.
Weight loss aid
Chia seeds are extremely hygroscopic and contain plant fibers that dissolve in liquids to form gelling agents. Soaking just 1 tablespoon of sunflower seeds in 10-12 times the volume of water can create a serving of satisfying jelly with a delicate nutty flavor. This dish is well suited for breakfast or a snack: it provides the body with the necessary amount of calories (in terms of nutritional value, 1 tablespoon of seeds is comparable to 1 chicken egg) and takes up quite a lot of space in the stomach, giving a feeling of fullness for a long time.
As a result of clinical studies, it has been found that people who follow a reasonable diet and include a small amount of chia in their diet every day lose about 5% of their original weight each month.
Improving the condition of the musculoskeletal system
Chia seeds are the richest source of calcium and phosphorus, which are essential for maintaining bone health. The amount of these substances in 1 tablespoon of beans is comparable to their content in 600 ml of milk. Moreover, calcium compounds of plant origin are absorbed by the human body much easier and more completely.
Chia seeds are indicated for postmenopausal women and the elderly as a means of preventing osteoporosis. Sports doctors recommend this product to people who are involved in active training. In this case, we are talking not only about strengthening bones, but also about improving the condition of joints and muscles: the seeds contain a large amount of zinc, which has a beneficial effect on them. There is evidence that the product contains ingredients that activate regeneration, which makes chia seeds especially useful for patients recovering from injuries and surgeries.
Positive effect on the cardiovascular system
Chia seeds are rich in potassium, which is essential for the proper functioning of the heart muscle. Their regular use helps maintain an optimal blood composition, normalizes blood pressure, and prevents the development of atherosclerotic vascular changes.
Normalization of hormonal levels
Chia seeds contain a unique set of micronutrients necessary for the functioning of the endocrine glands. Regular addition of this product to the diet helps to normalize hormonal levels.
Due to its ability to regulate carbohydrate metabolism, chia helps maintain optimal blood glucose levels and improves the condition of patients with diabetes.
Reduced nervousness and anxiety
The use of chia seeds helps to stabilize the emotional background: nervousness disappears, sleep is normalized. The product is characterized by a high content of phosphorus, which helps to activate the brain and improve memory.
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Strengthening immunity
Chia seeds are a source of antioxidants that have a positive effect on the immune system. The seeds contain natural antibiotics that help the body fight off pathogenic microorganisms.
Chia is recommended for people prone to colds and inflammatory diseases, as well as for cancer patients.
Despite such beneficial properties, chia seeds also have contraindications. For example, when included in your daily diet, you need to take monthly breaks every 12 weeks. Do not use the product:
- in case of serious malfunctions of the digestive tract (prolonged constipation or diarrhea);
- with food poisoning;
- with hypotension;
- during pregnancy and breastfeeding;
- with some violations of the composition of the blood;
- with a course of taking aspirin or other drugs that reduce blood clotting;
- with malignant neoplasms of the prostate;
- with a tendency to increased intestinal gas formation;
- if you are allergic to nuts, seeds or mustard.
Check with your doctor before adding chia seeds to your diet. You should start using an unusual product with minimal portions, especially if you are prone to allergies. The seeds are quite high in calories, and you cannot use them as the basis for a mono-diet, refusing from other foods: this can lead to weight gain and other negative consequences.
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Maria Kulkes Medical journalist About the author
Education: First Moscow State Medical University named after I. M. Sechenov, specialty "General Medicine".
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