11 Reasons to Include Chia in Your Diet

Regular consumption of this seed improves the functioning of the body and helps prevent diseases.

Native to Mexico and Colombia, chia seeds are a food that offers a series of health benefits. According to nutritionist Izabella Frattezi, in addition to being a powerful dietary supplement, they are rich in fiber, minerals, amino acids and omega 3, important for the proper functioning of the body.

Below, see more reasons why you might want to consider adding this seed to your diet!

1. Antioxidant action

Chia seeds contain both caffeic and chlorogenic acid. antioxidants which help neutralize free radicals, counteracting cellular aging and helping protect the body from various diseases.

“The cells in our body are constantly subjected to toxic damage due to the formation of free radicals, which come from reactions that occur in the cell membrane and are responsible for the onset of various diseases and degenerative processes in the human body,” explains cardiologist Bruno Vincita.

2. Helps with weight loss

Chia is a strong ally for healthy weight loss. When the seed comes into contact with the liquid inside the stomach, it forms a sort of ‘gel’ that dilates it, increasing the feeling of satiety. “The person must commit to doing physical activity and eating more healthily. Chia will play its role in giving that little help that everyone desires when losing weight,” warns nutritionist Izabella Frattezi.

3. Culinary versatility

Available on the market in the form of oil, flour and seeds, chia is a versatile food that can be easily incorporated into various recipes, such as smoothies, yogurt, puddingspancakes and cakes. The recommended daily portion is 25 grams, equal to a dessert spoon.

4. Regulation of blood pressure

The omega 3s in chia help regulate blood vessel pressure. Since it increases blood fluidity, it prevents blood pressure from rising.

5. Improved gut health

Chia seeds are rich in fiber, both soluble and insoluble. They help regulate intestinal transit, preventing or treating, for example, constipation. “The fiber present in this seed helps intestinal function, since the powerful action of omega 3 counteracts cellular inflammation caused by excess fats”, explains Izabella Frattezi.

6. Anti-inflammatory action

According to the nutritionist, the omega 3 present in chia can help prevent and block inflammation, strengthening the immune system and the balance of all the fundamental functions of the body.

7. Source of magnesium

Chia seeds are a great source of magnesium, a nutrient that is very important for brain function and cognitive connections. “Compared to 100 grams of broccoli, chia seeds contain 15 times more magnesium,” explains nutritionist Vivian Goldberger. One serving contains 27.9% of the daily requirement of this nutrient.

8. Source of protein

Chia is great for those who exercise and need a good source of protein for muscle rebuilding. 100g of seeds contain 16g of protein, while 100g of raw brown rice contains 8g of protein and cooked green corn contains 3g.

9. Helps prevent heart disease

Chia seed has a good fat, responsible for preservation cardiovascular disease. In this way it helps reduce the formation of blood clots and arrhythmias, reduce cholesterol circulating in the blood and increase insulin sensitivity.

10. Rich in iron

For those who don’t like eating greens and vegetables, chia seeds are a great alternative. According to Vivian Goldberger, 100 g of spinach contains three times more iron than the same amount of spinach.

11. Helps control blood sugar levels

The soluble fiber found in chia can help stabilize blood sugar levelswhich, according to nutritionist Fernanda Sobral, translates into “a lower release of insulin, a hormone that ‘brings’ glucose into cells to be used and promotes the storage of fat when in large quantities.”

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.