Chia seeds are the tiny seeds of the Salvia hispanica plant, a type of mint plant. The color of chia seeds varies: black, gray, to black with white spots. It is oval in shape with a size of about 1-2 millimeters (mm). In Indonesia, you can get chia seeds in supermarkets and specialty shops that sell healthy food ingredients. Well, really, what is the nutritional content in chia seeds that are classified as super foods or super foods, and what are the benefits for health?
The nutritional content of chia seeds
Chia seeds have a lot of nutritional content that can provide benefits for the health of the body. Here are the nutritional content that you can get from 100 grams of chia seeds:
• Water: 6.96 grams
• Energy: 534 kcal
• Protein: 18.29 grams
• Fat: 42.16 grams
• Fiber: 27.3 grams
• Calcium 255 milligrams (mg)
• Iron: 5.73 mg
• Magnesium: 392 mg
• Phosphorus: 642 mg
• Potassium: 813 mg
• Sodium: 30 mg
• Zinc: 4.34 mg
• Copper: 1.22 mg
• Selenium: 25.4 micrograms
• Ascorbic acid (Vitamin C): 0.6 mg
• Riboflavin (Vitamin B2): 0.161 mg
• Niacin (Vitamin B3): 3.08 mg
• Vitamin B6: 0.473
• Folate: 87 micrograms
Not only that, chia seeds also contain omega-3 fatty acids, various antioxidants, and minerals.
The number of nutrients contained, of course, chia seeds have good benefits for the body. Here are the health benefits of chia seeds.
1. Prevents cell damage
Chia seeds are foods that are rich in antioxidants. Antioxidants are believed to fight the production of free radicals in the body that can cause oxidative stress. When it occurs continuously, oxidative stress can cause damage to cell molecules and accelerate aging.
Not only that, oxidative stress also triggers cancer. Therefore, the antioxidant content in chia seeds has the benefit of preventing cell damage, so you can also prevent the aging process from being too fast and the risk of cancer.
2. Maintain ideal body weight
If you are trying to lose weight, consuming chia seeds is one of the right choices to keep your weight at a normal rate. The reason is, chia seeds have a fairly abundant protein content.
Usually, protein is one of the important nutrients to consume while on a weight loss program. The reason is, high protein intake into the body helps reduce appetite and the desire to eat snacks outside of meal times.
3. Helps Regulate Blood Sugar Levels
High blood sugar levels are consistently associated with an increased risk of several chronic diseases, including heart disease. A temporary spike in blood sugar levels after a meal may also have equally bad health effects.
Consuming chia seeds has health benefits by controlling blood sugar levels.
A study published in the National Library of Medicine revealed that the benefits of chia seeds that can improve insulin sensitivity and blood sugar control, also stabilize blood sugar levels after eating in animals.
4. Reduces Chronic Inflammation
Inflammation is the body’s normal response to infection or injury. Red and swollen skin is his hallmark.
Although inflammation helps the body heal and fight bacteria, viruses, and other infectious agents, it can sometimes cause damage.
This is especially true for chronic inflammation which is associated with an increased risk of heart disease and cancer.
5. Good for Bone Health
There are health benefits of chia seeds with nutrients that are important for bone health. These include calcium, phosphorus, magnesium and protein.
In fact, the calcium levels in chia seeds are high, at 28 grams, which is higher than milk, you know, Moms.
The combination of these minerals, in addition to other nutrients and regular physical activity, can protect bone density. The calcium content of chia seeds also makes them a good source of essential minerals for those who don’t like milk.
How to use chia seeds?
You can consume chia seeds directly or mix them into food. The taste of chia seeds is similar to the taste of nuts, making it suitable for both sweet and savory foods.
You can sprinkle chia seeds on cereals, salads, and even rice. In fact, you can add chia seeds to smoothies, yogurt, or pudding. When mixed with liquid, chia seeds will expand and change to a jelly-like texture.
For those of you who are vegetarian or allergic to eggs, chia seeds can also be used as a substitute for eggs when making cake batter. The trick, mix 1 teaspoon (tsp) of chia seeds with 2 tablespoons (sdm) of water.
One tablespoon of the chia seed mixture can replace 1 egg. For those of you who have a gluten allergy, chia seeds can be an alternative because chia seeds do not contain gluten.
The need for digital IT is needed in daily activities, Bead IT Consultant is the right choice as your partner, visit our website by clicking this link: www.beadgroup.com