Benefits of Black Chia Seeds ! Many people who have problematic skin look for products that can improve it. However, few humans know that chia seeds can make your dermis clear and perfect. And Jose Diego Mier told the secret that when you combine taking the grains with red light therapy, you can get rid of acne.
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Let’s learn more about this superfood, highlighting the benefits of chia seeds and how to improve your skin with it.
What is chia seed?
Chia seeds, or Salvia Hispanica, are considered one of the best foods that exist on the planet. Native to Peru, it is contemplated to be one of nature’s most plentiful sources of fiber and has rich antioxidant levels. Its nutritional profile also includes essential vitamins, minerals, and amino acids.
Centuries ago, the Aztecs took chia in the capacity of an extra stimulant for energy and long-lasting satiety, which was especially relevant to warriors. Now it has become a popular product on the shelves in supermarkets and healthy cafés, being a source of useful substances and unrealistically delicious dishes.
Benefits of Black Chia Seeds
Chia seeds have many benefits related to our body and its health. Let’s highlight the main ones.
As in the time of ancient civilizations, and in modern times, people consider chia an incredibly nutritious product, because only 2 tablespoons contain a lot of useful things, namely :
- 138 calories;
- 4.7 grams of protein;
- 8.7 grams of fat;
- 11.9 grams of carbs;
- 5 grams of alpha-linolenic acid (ALA)
- 9.8 grams of fiber;
- 14% of the daily value of calcium;
- 12% of the daily value of iron;
- 23% of the daily value of magnesium;
- 20% of the daily value of phosphorus;
- 12% of the daily value of zinc;
- 15% of the daily value of vitamin B1;
- 16% of the daily value of vitamin B3.
These are steep numbers, especially when you consider the serving size. And that’s good enough for someone who eats right.
Loaded with antioxidants
Chia is thought of being a good source of antioxidants, which are essential for the human body. The substances not only reduce damaged cells, but can also help the skin by preventing signs of aging. The antioxidants found in seeds may be beneficial for the heart and brain, help reduce the chance of cancer, as well as sustain the heart.
In addition, because of the high level of antioxidants, the seeds can be stored much longer than similar products.
Can improve skin health
The omega-3 found in chia seeds can help protect the skin from UV light. Free amino acids found in the seeds can also improve blood circulation, leading to a lessening of dryness and dermis irritation, and they are effective in reducing tightness in the well.
Omega-3 help stop the inflammation associated with arthritis, rashes, and skin problems. One of the best benefits of chia seeds, right?
May support weight loss
The fiber and proteins found in the seeds of chia, a plant, are thought to have a positive effect on weight control. Research suggests that fiber consumption may have a beneficial result in preventing obesity and overweight, and protein in seeds may promote satiety by absorbing more energy .
Chia seeds can be added to a balanced diet that will help to promote mass loss. They can also remove excess toxins that linger in your body and change your weight, too.
May lower your risk of heart disease
Soluble fiber, mainly found in chia seeds, will help downsize blood cholesterol levels, ultimately reducing the possibility of you developing heart disease.
Analysis of the human body showed that some grains affect people with hypertension who already have high blood pressure, which is a common risk factor for stroke and cardiovascular disease.
May reduce blood sugar levels
Consuming chia seeds can be beneficial for individuals with irregular blood glucose levels because of their fiber and other benefits. That is because of enhanced blood sugar irregularity, an individual has a higher probability of encountering heart disease and diabetes, but when chia is added to the daily diet, this likelihood is reduced.
In particular, studies  have shown that bread with chia seeds helps slow the development of sugar levels after a meal in comparison to it without grains.
Boost energy and metabolism
Chia seeds are wealthy in zinc, magnesium, iron, and other electrolytes that stimulate energy. Try pounding them into a green smoothie to increase your power. Also, grains are bursting with fiber, so they can assist your metabolic process.
How to eat chia seeds?
There are several options for consuming chia that can diversify your diet:
1. Seeds without processing
Here, you can simply add unprocessed whole seeds to any dish. Most often they are added to yogurts, smoothie bowls, and even soups and baked goods. The main thing is to rinse them from possible dust and remove excess moisture.
2. Soaked seeds
You can make chia pudding simply by leaving it in water for a few hours. After that, you will see how the structure of the seeds has changed, and they become more sticky and soft. You can also soak them in yogurt or milk, making a great base for a healthy breakfast.
3. Chia powder
This can be the basis for bread or healthy buns, which may well replace regular bread. It would also make a great base for smoothies by mixing the powder with liquid or using the seeds to thicken something.
How much chia seeds can I eat?
You may only consume 20 grams of chia grains per day for excellent health and cherry-picking the perfect nutrients for your body. You can make meals or simply eat the washed seeds on an empty stomach to get your metabolism going.
Seeds can improve the condition of your skin by making it firmer, clearer, and free of rashes. If you have heart problems, diabetes, or are overweight, grains can also be a great addition to a proper diet. Use them in whatever form you’re comfortable with, or combine them to experience them in different variations. The main thing is to keep your daily intake of chia at 1 ½ tablespoons to make you feel great.
- Rahman Ullah, M. Nadeem, A. Khalique, M. Imran, S. Mehmood, A. Javid, and J. Hussain. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review — J Food Sci Technol. 2016 Apr. 53(4): 1750–1758. DOI: 10.1007/s13197-015-1967-0.
- Derek C. Miketinas, George A. Bray, Robbie A. Beyl, Donna H. Ryan, Frank M. Sacks, and Catherine M. Champagne. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study — J Nutr. 2019 Oct. 149(10): 1742–1748. DOI: 10.1093/jn/nxz117.
- Karla Miranda-Ramos, Ma. Carmen Millán-Linares, and Claudia Monika Haros. Effect of Chia as Breadmaking Ingredient on Nutritional Quality, Mineral Availability, and Glycemic Index of Bread — Foods. 2020 May. 9(5): 663. DOI: 10.3390/foods9050663.
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