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Chia

The influence that vegetable products have on our health is widely known. Thanks to the high proportion of fiber and antioxidants, they allow to fight tumors, improve cardiovascular function and sharpen the sensitivity to insulin. In principle, they are a key element of a healthy diet, but some of them deserve special mention. This list includes the seeds of Spanish sage, also commonly called chia seeds.

Chia seeds were once eaten by Aztec warriors to prepare them for battle. Now, thanks to their composition, they can be a good tool in the fight for better health. Below is a list of 5 reasons why chia seeds should be permanently included in your diet.

Healthy fats
Fats are usually associated with deep oil fried products, from which hands get stuck and blockages are created in the veins. However, large quantities of fats can also be found in many plant seeds, which is the best, however, these fats have nothing to do with those found in a hamburger!

Chia seeds contain mainly polyunsaturated fatty acids, with a predominance of omega 3 fatty acids over omega-6 fatty acids. This is a big advantage of this product because in our diet there is usually a large advantage of omega-6 acids over omega-3, which promotes the emergence of inflammation and the development of civilization diseases.

The omega 3 acids found in these seeds are alpha-lipoic acid, which may not be as strong as the eicosapentaenoic and docosahexaenoic acids found in oily fish but still have potent anti-inflammatory and anti-diabetic properties.

Protein
Plant products sometimes contain a bit of protein, but usually, there is too little to supplement the needs of an active person. Chia seeds are a product that contradicts this principle. In one spoon we find almost 2 grams of protein, which is abundant with all 9 essential amino acids, which is why it is great for anyone who wants to improve the appearance of the figure.

The addition of chia seeds to the meal will be a great way to increase the total protein content and improve the taste of the dish.

High fiber content
One of the biggest advantages of chia seed consumption is its high fiber content. One spoon contains almost 4 grams, while in 100 grams of chia seeds we find 40 grams of fiber! Very helpful for anyone who has problems with providing the right amount of this ingredient in their diet.

Chia seeds contain about five times more insoluble than soluble fiber, thanks to which they have relatively strong water-absorbing properties. At the same time, such a fiber composition in chia seeds, it can pass toxins embedded on the walls of the intestine through the digestive system.

In addition to the detoxification properties, the consumption of chia seeds and fiber contained in them can be a useful tool in the fight against overweight and insulin resistance. This is due to the slowing of the passage of nutrients from the stomach to the small intestine. Food remaining for longer in the gastrointestinal tract, provides continuous stimulation of its receptors, affecting post-prandial saturation.

This was presented in 2010 by a team of scientists from Canada who gave participants of their study a portion of carbohydrates in the form of bread and addition of chia seeds in an amount of 0, 7, 15 or 24 grams depending on the group. With the increase in the chia seed does, saturation increased proportionally, and the blood sugar level dropped, suggesting a slow absorption.

Powerful antioxidants
Chia seeds are also abundant with powerful antioxidants that help us fight diseases and negative stress effects. They can traverse the body and dispose of debilitating free radicals. As a result, they counteract the peroxidation of cell membranes, leading to a reduction in the risk of cancer.

Chocolate compounds that we find in them are mainly responsible for the antioxidant properties of chia seeds, in particular, caffeic acid and gallic acid. Some publications suggest that chia seeds may have antioxidant properties comparable to Trolox, a derivative of vitamin E, considered to be an extremely potent ingredient.

Anti-cancer activity
It has been confirmed that chia seeds have anti-proliferative effects on cancer cells from various tissues. The research focused in particular on the reduction of the risk of breast, cervical and skin cancer.

The fats contained in the chia seeds favorably affect the production of pro-inflammatory eicosanoids in cancer cells. Preliminary studies in rats also show that groups fed Spanish sage has a smaller mass of tumors, indicating their smaller growth rate.

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Chia seeds

Chia seeds belong to products known as functional foods. Although they were known already in the pre-Columbian period, they have only recently returned to favor. It is hard to find a more nutritious product that is also a source of antioxidants and fiber. Check why you should include chia seeds in your diet.

Chia seeds – basic information
Chia seeds are actually the fruit of a herbaceous Salvia plant. Salvia hispanica, commonly called chia, is a plant native to Mexico. The name hispanica arose from the mistake of Charles Linnaeus, who on the new land mistook it for another plant found in Spain. She was cultivated by the Aztecs and the Maya. In pre-Columbian times, chia seeds were one of the basic elements of the then diet, alongside maize, amaranth and beans. They are inseparable from their denominations. People sacrificed them to their gods. As an element of religious worship, they were condemned to oblivion by European conquistadors.

It was not until the twentieth century that they returned to favor. Salvia hispanica is currently grown in Mexico, Bolivia, Peru, Argentina, Australia, Colombia, Guatemala, Africa and Europe. Chia seeds can be completely black or interspersed with white spots. Today, they are available in almost every supermarket, and we will pay for them from a dozen to thirty zlotys per kilogram. They will work as an interesting addition to many dishes. However, it is not the culinary aspect that is the essence of this article. No less interesting is the rich composition of these inconspicuous seeds.

Vitamin Code Raw Prenatal

Chia seeds – composition
Chia seeds are a rich source of many ingredients that vary depending on the variety and conditions in which the plant is grown. Nevertheless, it seems that some components constitute a permanent core. What is extremely valuable to us is mainly polyphenols and flavonoids. About 500 kcal, 31 g of fat, 42 g of carbohydrates, 34 g of fiber, 17 g of protein, 400 mg of potassium, 1.6 mg of ascorbic acid, 7.7 mg of iron, 335 mg of magnesium are contained in 100 g of chia seeds. , 631 mg of calcium, 54 IU of vitamin A. Because it is a plant product, we do not even find a milligrams of cholesterol.

The high calcium content also attracts attention. Although we know that the best absorbed calcium can be found in dairy products, it is worth thinking about the use of chia seeds as a supplement to this element in the daily diet. This is particularly beneficial for vegans who are constantly looking for a good alternative to animal milk. It can not be concealed that due to the high content of fiber calcium will not be so well absorbed. At the same time, it does not detract from the benefits that Salvia hispanica offers us.

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Chia seeds contain both soluble and insoluble fiber. It is the soluble fraction that is responsible for the formation of a jelly-like consistency after the contact of chia seeds with water. This property is eagerly used by food producers. At home, we can also use it. If the problem of painful erosion on the stomach mucous membrane afflicts us, help in soothing the symptoms may bring a drink on an empty stomach. Remember to keep at least 1.5 hour away from taking medication, so as not to interfere with their absorption.

We know for a long time that fiber is an indispensable element of nutrition. It does not change the fact that in the so-called the Western diet is still not enough. This is a serious problem, considering how important it is in maintaining health. Soluble fiber thanks to the formation of gels delays the absorption of glucose from the intestines, reduces the absorption of cholesterol, increases the feeling of satiety. Insoluble fraction provides adequate peristalsis and prevents the development of pathogenic bacteria in the intestine. In the prevention of cardiovascular diseases, it is recommended to include approx. 30 grams of fiber per day in the diet! 3 tablespoons of chia seeds will provide us with over 1/3 of this amount. However, this is not the only argument for the fact that it is worth taking them into account when arranging the daily menu.

Chia seeds – a source of antioxidants
The coffee acid present in chia seeds belongs to the group of phenolic acids. It is a cinnamic acid derivative. We will also find him, among others in apples, pears, plums, tobacco leaves. Its operation is multifaceted. It is famous above all for its antioxidant properties. It also protects cells lining blood vessels against the adverse effects of LDL cholesterol (the so-called bad cholesterol).

Chia seeds are rich in flavonoid compounds. In the largest amount (a lot depends on where it comes from) we will find kemferol and quercetin. They are mainly responsible for the antioxidative action of chia seeds. These compounds are able to scavenge free radicals. Why are antioxidants so important? There are many reasons. They reduce the risk of chronic diseases such as cancer, cardiovascular disease, and neurodegenerative diseases such as Alzheimer’s or Parkinson’s.

Chia seed oil
Traditionally used in medicine since antiquity. It was used for eye infections and stomach ailments. The oil is 20-50% of seed content. It contains many valuable ingredients, such as tocopherol or carotenoids. In addition, it abounds in polyunsaturated fatty acids (WKT) from the omega-3 family. Already a portion of 7 g of seeds satisfies one hundred percent of the daily demand for the FFA! You do not have to remind people how important they are in their daily diet.

They have anti-inflammatory, anti-arrhythmic and anti-sclerotic effects. Chia seed oil is easily available. We find it in health food stores. The price of this product is around a dozen or so zlotys per 100 ml. Chia joined the group of products known as functional foods. Functional food in addition to nutritional properties brings other benefits to the human body.

Chia seeds – recipes

No doubt, it’s worth turning the chia seeds into your daily diet. Below are some recipes for their use.

Chia fresca
Components
– 2 glasses of water or coconut water, 500 ml,
– 1.5 tablespoons of chia seeds, 15 g,
– a spoon of lemon juice, 10 g,
– sugar to taste, 5 g.

Nutritional value for the whole portion
calories – 166.9 kcal,
protein – 3.6 g,
fats – 4.6 g,
carbohydrates – 22.9 g,
fibers – 5.4 g.

The way of making
Chia seeds should be thrown into water and mixed thoroughly. Set aside for about 10 minutes. After the indicated time, you can add lemon juice and sugar to taste. This inconspicuous drink with a sticky consistency is an excellent source of omega-3 fatty acids, magnesium, calcium, fiber and antioxidants. It is hard to underestimate its advantages.

Smoothie with pineapple and chilli
Components
– 1 glass of pineapple juice, 250 ml,
– 2 tablespoons of chia seeds, 20 g,
– 1/4 papaya diced, 75 g,
– 1/3 of sliced ​​green cucumber, 60 g,
– ½ seedless serrano peppers, 30 g,
– 1 and ½ tablespoon of lemon juice, 20 g,
– 1 tablespoon of avocado oil, 8 g,
– 1 tablespoon of fresh grated ginger, 10 g,
– pinch of salt.

Nutritional value for the whole portion
calories – 375 kcal,
protein – 6.3 g,
fat – 14.9 g,
carbohydrates – 44.4 g,
fiber – 10.7 g.

The way of making
Pineapple juice should be mixed thoroughly with chia seeds and allowed to stand for 20 minutes. Form the gel together with papaya, cucumber, paprika, lemon juice, oil, ginger and salt. Drink the spill into two glasses.

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Healthcare

Top 5 Omega 3 sources, which are not seafood

Omega 3 acids are extremely important not only for athletes and active people, but for everyone, even the average Kowalski. It is known that fish and seafood are their rich source, but not everyone will be a treat. Find out what to enter into your diet to supplement Omega 3 deficiencies.

Omega 3 acids – occurrence and types

Contrary to popular opinion, Omega 3 does not occur only in fish. We will also meet them in plant products. At the beginning, however, it is worth realizing why you should eat them. Omega 3 acids are involved in building nerve tissue, cell membranes, support the brain, and reduce the risk of ischemic heart disease. It is therefore recommended to eat fatty fish twice a week, which can be difficult even for a gourmet.

Types of omega 3 fatty acids

EPA – eicosapentaenoic acid

DHA – docosahexaenoic acid

ALA – alpha-linoleic acid

EPA and DHA are most common in meat and fish. In turn, ALA is fats derived from plants. Interestingly, the body is able to “produce” meat equivalents from the supplied plant acid. It is a process that does not run at one hundred percent efficiency, but it has been proven that eating 2 g ALA per day can compensate for shortages of other compounds.

 

  1. Walnuts

All known, by a few appreciated. In walnuts we will meet approx. 9 g of omega 3 per 100 g of product.

Conducted on four study groups with their use, they present themselves as follows

Group 1 – a diet based on a reduced amount of fat, with an increased portion of carbohydrates

Group 2 – diet based on increased amount of fat, with a reduced portion of carbohydrates

Group 3 – diet based on increased amounts of fat, reduced portion of carbohydrates, and walnuts, each of which subjects consumed at least 45 grams per day

Group 4 – without dietary intervention – a control sample

Results

The experiment proved that each group lost weight at a similar pace, however, in the case of group 3, which was administered nuts, a significant reduction in blood cholesterol levels was observed, with the simultaneous increase of this positive, designated as HDL. The 6 months that the experiment lasted proves that walnuts are a great addition to breakfasts, salads and even snacks.

 

  1. Hemp oil

It is not very popular with us, but its properties really amaze. It is said that you can get up to 2 g of ALA from one cannabis seed. If someone decides to use the specifics, it is worth remembering that it is an offer for cold dishes, like salads, sauces, where it will not have to deal with high temperature.

 

  1. Linseed

Seemingly known, supposedly popular, and yet avoided by a wide arch. Each bucket of linseed is about 1.5 g of omega 3, which you do not have. In addition, you can count on supplementing the deficiencies of vitamin B1, magnesium and manganese. Remember that the casings of flaxseed are not digested, and to take advantage of the wealth that the plant offers us, we must crush or grind them. In this form, we can successfully add them to cereals, cocktails and even pancakes.

 

  1. Green soy

Basically, it is immature soybeans that are served after cooking. It is estimated that a cup of boiled soy is about 22 g of protein and 1 g of ALA. In addition to omega 3 and protein, soy has a huge amount of vitamins and minerals necessary for the body’s functioning

Green soy can be successfully added to hummus and salads.

 

  1. Chia seeds

Chia beans have recently made a real sensation. They appear in breakfast, in the form of pudding, as an addition to flakes, and as a coating. An interesting property of grains is their gel-like consistency that they obtain under the influence of liquids. Unlike linseed, we do not have to take care of their powdering. They will be easily digested and the digestive system will gain an extra portion of fiber

In addition to omega 3, which is as much as 18g in 100g of product, we can count on a powerful vitamin bomb. It is not without reason that Chia has become a hit of recent years