Chia seeds are listed in the "super-foods" for an important reason: They may be small, but they are rich in nutrients.
Just 1 teaspoon of chia seeds contains 69 calories, 5 grams of fiber, 4 grams of fat and 2 grams of protein.
Originally from Mexico and Guatemala, the seeds of chia — i.e., Salvia hispanica L., part of the mint family, have been used since ancient times not only as food but also in medicine and cosmetics.
From losing weight to preventing osteoporosis and heart disease, here's what you can use these seeds for.
Chia seeds are rich in fiber
One tablespoon of chia seeds contains about 5 grams of fiber - about 20% of the recommended daily amount. The high content in dietary fiber helps to lower cholesterol levels and protects digestive health.
Chia seeds can strengthen bones
Chia seeds are rich in phosphorus and magnesium - two minerals that can protect bones. A 2015 study showed that people who take high doses of phosphorus are 45% less likely to develop osteoporosis.
One tablespoon of chia seeds contains 122 milligrams of phosphorus and 47 milligrams of magnesium - about 17% and 15% of the recommended daily allowance.
Chia seeds are a complete protein
It is very difficult for people to provide a full dose of protein with a single plant-based diet - proteins that contain all the essential amino acids needed for the body to function (Complete proteins are usually found only in animal products such as meat, sea, birds, etc.).
However, chia seeds are a complete protein, so they are a good choice for vegetarians. To further increase the protein intake, you can combine these seeds with milk and crushed almonds.
Chia seeds are rich in omega 3 fatty acids
Chia seeds are a good source of alpha-linolenic acid, a type of omega 3 fatty acid that can provide protection against cardiovascular disease. It is an essential fatty acid because it does not produce it on its own, so you should get it from foods.
The body also needs two other types of omega 3 - docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) - which can be obtained from fish and seafood. Although the body can convert some of the alpha-linolenic acid to DHA and EPA, it can only do so in small amounts.
Chia seeds keep you hydrated
Are you going for a run? Drink a drink with chia seeds first. These seeds have a high water content, so it can help athletes stay hydrated. A 2009 study, published in the journal Food Science and Technology, found that 1 gram of chia seeds can absorb about 12 grams of water.
Chia seeds can help in weight loss
A 2017 study published in the journal Nutrition Research and Practice found that when people eat yogurt with chia seeds, they get 25% fewer calories at the next meal than people who do not associate yogurt with seeds.
The high fiber content also helps people stay full longer.
How to use chia seed to lose weight?
All you need is a teaspoon of chia seeds, a glass of warm water and lemon juice. Divide the water into two glasses, in one of them throw the chia seeds and leave for 40 minutes, you will see that it will gain density. Then add the lemon juice, mix well and add the rest of the water while mixing. Consume in the sober morning.