Benefits Of Chia Seeds

Irina Gusakova

Chia seeds (or "Spanish sage") are a relative "newbie" in the Russian market, and they come from South America. All over the world, this product is recognised as very beneficial to health. Chia is very similar to poppy seeds visually and in texture. Nutritionist Anastasia Kostomakha shares the benefits of this superfood with readers.

Chia seeds contain a significant amount of vegetable protein, as well as a large amount of coarse dietary fibre (pectin). Therefore, with regular use of this product, constipation is excluded, and the intestines will work "like clockwork." Also, when pectin swells in our intestines, it removes with its excess fat, cholesterol, toxins and carcinogens.

Chia seeds have a whopping amount of omega-3s along with oily fish and nuts. These fatty acids are extremely important for the formation of new cell membranes that protect our nerve fibres. 

Omega-3 prevents the development of dementia in children and the elderly, and also affects the preservation of cognitive abilities and memory. With a lack of fatty acids, these protective membranes are formed incompletely or destroyed, losing their protective function.

"They can be eaten dry, sprinkled on salads and cereals, added to yogurt and smoothies. It is important to remember that these seeds swell quickly due to the pectin in the composition, absorbing water. Therefore, take care of an additional 100-200 ml of water with which you will drink any dish with Chia. Each seed will expand almost 10 times in contact with water for 10-15 minutes! says the nutritionist.

Chia seeds have 486 kcal per 100 g of product, so the nutritionist recommends limiting yourself to 2 tablespoons of the product per day. As for the popular idea that these seeds help you lose weight, it's not that simple. There are no directly defined components that will melt subcutaneous fat, speed up metabolism or improve endurance in training. 

But on the other hand, the correct use of chia seeds will definitely help reduce weight for people suffering from overeating and experiencing difficulty in limiting portions of food. By the way, this is the main reason for excess weight in a modern person, the expert notes.

"The pectin in the product swells on contact with water and forms an" empty volume" of the consumed food. Chia fibre is not digested, but only creates a feeling of satiety for the brain and stomach. 

And then it is simply eliminated naturally from the intestines, dragging with it all the toxins and excess fats to the exit. At the same time, the feeling of satiety of a person does not leave for a long time and your hand will not reach for a new snack, "explains Anastasia Kostomakha.

-- Pravda.ru