Ideal for our health, strengthens bones and improves digestion. I discovered how to incorporate chia correctly into your daily diet and nutrition.
Chia seeds, originally from Mexico and Guatemala, have become a super food thanks to their high content of calcium, magnesium and phosphorus, fundamental for the strength of bones. Formerly used by Aztecs and Maya, today they are recommended as a nutritious option and Easy to incorporate daily nutrition and food.
Benefits of Chia for Health, Food and Nutrition.
Small in size, but great in benefits, chia is a seed that can make a difference in general health, especially in bone strength and digestive well -being. In addition, easy to include in your daily diet.
- Strengthens bones: Its high content of calcium, phosphorus and magnesium helps maintain a strong and resistant bone structure, reducing the risk of osteoporosis.
- Improve Digestion: Thanks to its soluble fiber, it favors intestinal transit, prevents constipation and helps maintain a healthy digestive system.
- Provides quality proteins: It is an excellent source of vegetable proteins, ideal for vegan, vegetarian diets or for those who seek to strengthen muscles and joints.
- Promotes satiety: By absorbing fluids and forming a gel, prolongs the feeling of satiety, which makes it an ally into weight control diets.
- It is rich in antioxidants: Protects oxidative damage cells and fights free radicals, contributing to prevention of premature aging and inflammatory diseases.
- It provides essential fatty acids: It contains omega 3, fundamental to the health of the heart, the brain and the reduction of inflammations.
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How to consume chia correctly
To make the most of its benefits, it is recommended to eat between 10 and 15 grams of chia seeds per day, which is equivalent to approximately two soupchairs. However, the way in which they are consumed influences nutrient absorption.
Due to its fine cover, chia seeds most of their properties retain inside. Therefore, specialists advise hydrate them in water or mix them with liquids such as yogurt, beaters or milk, which facilitates the release of their nutrients. In case of preferring them, the ideal is to grind them previously to improve their digestion and absorption, in addition to favoring intestinal health.
As for its nutritional value, a two -spoons portion provides 30% of the manganese daily requirement, 27% phosphorus and a large amount of zinc, potassium and vitamins B1, B2 and B3. In addition, this small amount provides 138 calories, 11 grams of fiber, 4 grams of proteins, 9 grams of fats and 18% of the recommended daily intake of calcium, which makes it a highly nutritious and beneficial food for health.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
