Monday, 21 March 2016

Chia seeds reduce modern heart disease risk

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. Chia is an annual herb growing up to 1,75 metres (5,7 feet) tall, with white or purple flowers. This plant grows natively in South America. The seeds were highly valued for their medicinal properties and nutritional value. In fact, they were even used as currency.

Aztec warriors ate chia seeds to give them high energy and endurance.  They said just 1 spoonful of chia could sustain them for 24 hours.  Chia means “strength” in the Mayan language, and they were known as “runners food” because runners and warriors would use them as fuel while running long distances or during battle.

1 ounce (28 grams ,2 tablespoons) serving of chia seeds contains :
·         Fiber - 11 grams

·         Protein - 4 grams - A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food

·         Essential fatty - 9 grams (Omega-3, Omega-6)

·         Calcium - 18% of the RDA

·         Manganese - 30% of the RDA

·         Magnesium - 30% of the RDA

·         Phosphorus - 27% of the RDA

·         Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2

·         101 calories

·         Flavonols and phenolic compounds- f.e. Myricetin, Quercetin, Kaempferol   (antioxidant, anti-inflammatory, anti-cancer and antithrombotic activities). Antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer.
A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.

 *RDA = Recommended Daily Intake
 Chia seeds benefits:
·         Skin and aging  - Antioxidants speed up the skin’s repair systems, and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation free radical damage.

·         Digestive health and weight loss – Fiber is essential for your body’s ability to balance insulin , promote bowel regularity and healthy stool, helps people feel more full quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten.

·         Heart health - Chia seeds’ ability to reverse inflammation, lower TG and cholesterol levels, which in turn results in low blood pressure and heart-related diseases. Omega 3 fatty acid is cardioprotective and hepatoprotective by redistributing lipid away from visceral fat and liver

·         Cure diabetes - prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance

·         Protection against arthritis -  (Calcium)

·         Fight breast and cervical cancer  - (Omega 3)

·         Dental health - (Calcium, phosphorus, Vitamin A and zinc)

·         Boost energy and metabolism

·         Autoimmune disease 

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