Despite the modest, completely unattractive appearance, chia seeds are full of valuable nutrients and are rightly considered to be a promising food product.

Chia seeds, or Spanish sage, are rich in omega-3 fatty acids that help raise the level of "good" cholesterol (HDL) and reduce the risk of heart attack and stroke.

In addition, chia contains a large number of antioxidants, fiber, magnesium, zinc, iron and calcium.

Nutritional value of chia seeds.

According to the USDA National Nutrient Database, 1 ounce of chia seed (about 28 grams) contains 8 g of fat, 12 g of carbohydrates, 10 g of fiber and 5 g of protein. The energy value of an ounce of these seeds is about 138-140 kcal.

Consuming 1 ounce of chia per day gives an adult 18% of the daily requirement for calcium, 27% of the need for phosphorus, 30% of manganese needs, and a small amount of potassium, magnesium, zinc, iron and copper. Therefore, in the US, vegetarians combine chia seeds with flaxseed seeds, which almost completely covers their need for calcium, phosphorus, fiber, plus gives valuable cardiovascular omega-3 acids.

Health Benefits of Chia Seed.

The use of chia seeds is associated with a reduction in the risk of many diseases, including obesity, type 2 diabetes, ischemic heart disease. In addition, high fiber content in the diet provides normal functioning of the gastrointestinal tract. A large amount of calcium helps maintain bone strength.

Chia seeds and fiber strength.

The Food and Nutrition Board of the US National Institute of Medicine states that men under 50 should consume 38 grams of fiber per day, and women younger than 50 to 25 grams per day. For persons after 50, the recommended rate is 30 and 21 grams, respectively. According to national statistics, most US residents use less than half of this amount.

The easiest way to increase the consumption of fiber is to press on vegetable products such as fruits, vegetables, nuts, whole grains. Just one ounce of chia seeds contains 10 g of fiber, and for women after 50 years it is almost half the daily rate.

Why is fiber important for the body?.

Treatment of diverticulitis.

A diet with a high fiber level can reduce the amount of exacerbations of diverticulitis because fiber absorbs water in the intestine and facilitates the promotion of the contents. Eating healthy, fiber-rich plant foods can soothe bowel inflammation.

Although the exact cause of diverticulitis has not yet been determined, some scientific studies suggest that this disease is associated with malnutrition, including a lack of fiber in the diet.

Body weight control.

Scientists reliably know that foods with a lot of fiber increase the feeling of saturation, but in this case, as a rule, contain few calories per unit of mass. The use of such products is extremely useful in losing weight and for the subsequent control of body weight.

Fiber, cholesterol and cardiovascular diseases.

As recent research shows, fiber helps reduce blood pressure and cholesterol levels. A systematic review of 67 independent controlled trials showed that even a modest increase in the daily fiber intake by 10 grams leads to a clinically significant decrease in LDL and total cholesterol.

Recently, scientists have established that fiber can play a role even in the regulation of the immune system and inflammation. It should be remembered that with the level of inflammation associated cardiovascular diseases, diabetes, obesity, cancer. Therefore, researchers reasonably believe that adequate fiber intake is necessary to protect a person from these dangerous, but unfortunately very common in the modern world of disease.

Prevention of diabetes mellitus.

The use of a large amount of fiber is associated with a reduction in the risk of developing type 2 diabetes mellitus. Scientists know that fiber-rich meals help keep blood sugar levels stable. Based on the results of several large studies, the US National Institute of Medicine states that 14 grams of fiber per 1000 calories helps reduce the risk of coronary heart disease and diabetes.

Normalization of digestion and detoxification.

A diet with an adequate fiber content prevents constipation and normalizes the function of the gastrointestinal tract, and also promotes the removal of toxic products from the body with bile and feces.

Omega-3 acids and heart disease.

Modern studies suggest that omega-3 acids reduce the risk of thrombosis and arrhythmia, which can cause heart attack, stroke and sudden cardiac death. Omega-3 acids normalize the level of LDL, total cholesterol and triglycerides, slow the formation of atherosclerotic plaques, improve vascular endothelial function, slightly reduce blood pressure.

The best sources of omega-3 acids are chia seeds, flax seeds, flax seed oil, cannabis seeds and hempseed oil, as well as walnuts.

medbe. en.