Your Health's Journal

If you have been looking up healthy recipes like smoothies, you probably see that chia
seeds are often recommended. This is because of the amazing amount of nutrients they
contain. Here are some health benefits of using chia seeds.

1- Chia Seeds Contains Nutrients

Chia seeds are tiny spherical seeds that are black in color. They originate from the plant
known as salvia hispanica. Chia seeds are full of nutrients. One ounce of chia seeds
contains the following:

• 4 grams of protein
• 11 grams of fiber
• 9 grams of fat (including 5 grams of omega-3 fats)
• 30% of recommended daily intake of magnesium
• 30% of recommended daily intake of manganese
• 27% of recommended daily intake of phosphorus
• Zinc
• Potassium
• Vitamin B1
• Vitamin B3
• Vitamin B2

This one ounce serving of chia seeds is 137 kilocalories and includes only one gram of
carbohydrates. If you subtract the fiber from the overall total calories from this serving,
the overall caloric value is 101 calories per ounce. Chia seeds are one of the best foods
to eat to gain nutrients, calorie for calorie. Typically, chia seeds are organically grown
and they are gluten free as well as non-GMO.

2- Chia Seeds Contains Antioxidants

Chia seeds are also a great source of antioxidants. The chia seed contains high levels
of antioxidants in order to keep the fats contained within the seed from spoiling.
Antioxidants are known to combat the development of free radicals. Free radicals are
able to damage the cells within molecules and may increase the speed of aging and the
development of diseases and illnesses like cancer.

Chia seeds have a high omega-3 fatty acid content. Interestingly, chia seeds contains
more omega-3 fatty acids than salmon. Further, because chia seeds are high in omega-
3s, protein, and fiber, you may be able to reduce the risk of developing heart disease.

3- Chia Seeds Reduces Inflammation

Research has shown that chia seeds reduce inflammation, belly fat, triglycerides, and
insulin resistance. Studies have also shown that consuming chia seeds may also
reduce blood pressure in individuals with hypertension. Chia seeds have also been
shown to stabilize blood sugar levels following meals and improve insulin production
and sensitivity. Blood sugar levels that are consistently high are connected to an overall
increased risk of developing type two diabetes and heart disease. Incorporating chia
seeds into a balanced diet it extremely easy.

In short, chia seeds can be added to pudding, smoothies, and oatmeal. They can also be eaten
raw or soaked in water or juice. The seeds can also be added as a topping to yogurt,
cereal, rice, or vegetables. Keep in mind that a healthy diet and exercise is necessary in
combination with consuming chia seeds in order to see a beneficial change.

See you soon,

Ludmilla!