Many people have noticed the health benefits of these seeds by taking only one teaspoon a day, while it takes about three to four teaspoons a day to help lose weight. Chia allows you to prepare simple and delicious healthy meals, either consumed on its own before a meal, or added to a meal.
1. An excellent source of fiber
One of the most significant advantages of chia seeds is the high fiber content. One tablespoon of chia seeds provides about 5 grams of dietary fiber, which can be of significant help to those who have difficulty reaching the recommended daily fiber intake of 38 grams for men and 25 g for women.
In addition to giving a feeling of satiety, fiber also helps reduce the risk of developing a number of diseases. Namely, fiber intake is inversely proportional to the risk of developing heart disease, the world's leading cause of premature death. In addition, fiber has a strong effect on improving blood glucose and cholesterol levels, which are additional reasons why chia seeds are considered a powerful collaborator in disease prevention.
2. Strong antioxidant
Chia seeds are packed with antioxidants that help fight disease. These molecules help fight free radicals, which are thought to be responsible for the development of a number of diseases, from various inflammatory processes to several types of cancer.Antioxidants cannot destroy all the free radicals found in the body, but they significantly reduce their number and thus reduce the risk of their harmful effects.
Because intense physical activity boosts free radical production, boosting your intake of foods rich in antioxidants, such as chia seeds, can improve recovery and make it easier to achieve fitness goals.
3. Seeds rich in protein
Protein plays a very important role in sports performance and recovery after physical activity. A tablespoon of chia seeds contains about 3 grams of complete proteins, ie those that contain all the essential amino acids.
Of course, it is impossible to rely solely on protein intake from chia seeds, but they can certainly help improve that intake, especially in people who are on a vegetarian diet.
4. Source of omega fatty acids
Rarely can any food stand alongside chia seeds according to the content of omega-3 fatty alpha lipoic acid (ALA). A study published in the American Journal of Clinical Nutrition confirmed that people with elevated levels of ALA in fat deposits have a reduced risk of insulin resistance.
It is insulin resistance that is the primary risk factor for multiple diseases, and a reduction in insulin resistance increases the risk of developing type 2 diabetes, heart disease and obesity. In addition, regular intake of chia seeds has been confirmed to regulate blood glucose levels.
5. Mineral wealth
Chia seeds are an excellent source of minerals, such as iron, calcium, but also magnesium and manganese. The last two minerals have a significant impact on sports performance, so their additional intake is important.Magnesium plays an important role in literally hundreds of enzymatic reactions, including those related to muscle contractions, protein synthesis and energy production. In addition, this mineral has a positive effect on the quality of sleep, which is crucial in achieving fitness goals.
Manganese plays an important role in the control of blood sugar, protein and carbohydrate metabolism, and especially in the production and activation of enzymes responsible for the process of gluconeogenesis.Gluconeogenesis is the production of glucose from non-carbohydrate sources, which is especially important during long-term training, when muscle glycogen stores are depletedTake advantage of chia seeds and prepare them in one of the most interesting ways. Unlimited preparation will prevent you from ever getting bored of these rich seeds.
