10 ways to get the health benefits of Chia seeds in your diet

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these days, Chia seeds can be seen everywhere on the supermarket shelves, partly because of its excellent nutritional value, subtle taste and versatility as an ingredient. They can replace eggs, oil or gluten, making them a perfect complement to pudding, drinks and baked goods. But gourmets in the 21st century are not the first to fall in love with this nutritious little seed; the Aztecs have developed China extensively in southern Mexico, believing that food has medicinal properties. Two tablespoons of Chia seeds contain about 6 grams of protein and 10 grams of fiber, more than half of which are beneficial omega-3 fats, known as alpha linolenic acid (ALA). Chia oil is one of the best plant sources of ala, which can reduce the risk of diabetes, fracture, depression, heart disease and other chronic diseases. Chia is also a good source of magnesium, calcium, zinc and some phenolic compounds, which protect cells from oxidative damage. About the size of poppy seeds, Chia seeds have black, gray and white varieties. If you've never used chiya seeds, you may be surprised at their versatility in the kitchen. Read on and learn 10 simple ways to add this nutritious seed to your diet!

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1. Chia chocolate cookies are sold as "functional" foods due to their high concentration of some beneficial nutrients. Although there is no consensus on the definition of functional food in nutrition science, most of the definitions advocate the concept that functional food is more beneficial to health than other foods. Chia seed is certainly in line with the bill: 60% of the oilseed now tiny is Omega-3. A large number of studies have shown that regular consumption of omega-3 can reduce the risk of heart disease, in part because it reduces blood pressure and triglyceride levels, and reduces systemic inflammation. Chocolate seems to have similar anti-inflammatory and antihypertensive effects, although researchers warn against eating too much sugar. For the perfect healthy dose of two functional foods, try these sugar free Chia and chocolate biscuits.

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2. Chia fruits form gel when they are underwater, making them useful ingredients in foods that require thickeners. For this reason, pectin or fruit jam usually uses pectin, and pectin is highly respected because of its gel properties, but not a source of nutrients. With the exception of a small amount of fiber and about 100 calories per ounce of carbohydrates, pectin provides little nutrition. On the other hand, Chia can be used as gel and nutritious food. An ounce of Chia seed contains 138 calories, 10 grams of fiber, 4.5 grams of protein and 9 grams of fat, more than half of which are omega-3 fatty acids, which can reduce the risk of heart disease.

3. Chia wrapps is the kitchen staple for anyone who is allergic to food. " For my clients who can't eat gluten or eggs, I recommend Chia, which can be used as an adhesive in cooking, "said Julie starkel, M.M., M.B., RD, a comprehensive nutritionist and co owner of metabolic replacement and weight loss programs in siatu. Three of the eight most common food allergens - milk, eggs, wheat or gluten - are used as essential ingredients in many foods. Thankfully, when exposed to water, Chia seeds will form a gel that can maintain moisture and make food thickened and emulsified, so that tiny seeds can replace these common allergens. You can use Chia seeds instead of breadcrumbs or eggs in meatballs or dessert bars, or add them to gluten free packaging to prevent them from spreading. " One of Julie's favorite flexible gluten free packaging recipes includes Chia and flaxseed, two foods rich in healthy omega-3 fats. For those concerned with carbohydrate intake, Chia seed is also a smart alternative to wheat flour: more than 80% of the carbohydrate in Chia seed is dietary fiber, so two tablespoons can only provide two grams of net carbohydrate.

related: please refer to the complete formula and nutrition details in myplate

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4. Chocolate Chia pudding contains protein, fiber, omega-3, calcium and other minerals. It's also one of the easiest superfoods to use in Recipes: because of its small size and neutral taste, you can sprinkle it on almost anything, "said Julie Morris, best-selling author of superfood kitchen and executive chef of Navitas nature. Maurice said that as long as an ounce of Chia seeds can provide 10 grams of fiber and more than 4 grams of omega-3, when Chia soaked in liquid, "it has the pleasure of expanding and forming gel mixture." This gives desserts, drinks and puddings a good texture. One of Morris's favorite recipes is chocolate protein with pudding. The pudding is not cooked, but the basic materials are mixed first, and then the Chia seeds are added to allow it to stand for a period of time to absorb the liquid and form the consistency of the pudding.

related: please refer to the complete recipe and nutrition details in myplate 5. Chia meatballs

many people know that Chia seeds are rich in fiber, antioxidants and omega-3 fat, making them a very nutritious food source. One ounce (about two tablespoons) of corn seed s contains 4.4 grams of alpha linolenic acid (ALA), more than 2.5 times the recommended daily intake for men and more than 4 times the recommended daily intake for women. But Chia seeds are also highly praised for their versatility as food ingredients, especially for those who are allergic to food. Because gluten and eggs are the most common food allergens, recipes that omit them are increasingly popular. Chia seeds can be found in Italian meatballs at the same time.

related information: please refer to the complete formula and nutrition details in myplate

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6. According to award-winning culinary nutritionist Layne Lieberman, author of the book beyond the Mediterranean diet, Chia yoghurt is a staple food for Aztecs and Maya. Chia seeds are mild and can be added to almost any food or drink, "Layne said. Different from flaxseed, flaxseed is another popular seed because of its omega-3 and fiber content. Chia seed can obtain health without grinding.Health benefits division. " My favorite way to make Chia seeds is to soak them in a liquid - either fruit puree or almond milk. The seeds absorb liquid and expand to form "Chia gel". Chia gel can be mixed into yogurt or added to the smoothie, Layne suggests.

related: please refer to the complete formula and nutrition details in myplate. As a part of healthy diet, fish is encouraged to eat twice a week, but many recipes require that fish be made bread and cooked with oil, which will add a lot of extra calories and fat to the original healthy food. If you want the same delicious (but apparently healthier) food, try this fish recipe with sesame seeds. In addition to the high concentration of omega-3 fat, Chia seed is an important mineral source. An ounce (about two tablespoons) of Chia seed provides 95 mg of magnesium, about a third of the recommended dietary allowance (RDA) for adult females and a quarter for males. For those who can't tolerate dairy products, Chia seeds can also be an important source of calcium; an ounce of seeds provides more than 20% of RDA for men and women.

related: please refer to the complete recipe and nutrition details in myplate.

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8. Sakura ficasa

you may see CIA seeds hanging in juice bottles at the grocery store, but do you know that "Chia Fiera" is a traditional drink in Mexico and Central America? In southern Mexico, the seeds of Aztec have been planted historically and are valued for their nutritional and medicinal properties. CyA seeds are still popular because of their beneficial nutrients, including ala ω - 3 fatty acids and important antioxidants such as isoflavones and anthocyanins. These nutrients, also known as polyphenols, prevent cancer, heart disease and diabetes by preventing or repairing cells damaged by free radicals. In addition to disease prevention nutrients, chiya seeds expand when placed in a liquid, making them an interesting addition to drinks such as chiya fresca!

related: please refer to the complete formula and nutrition details in myplate

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9. Chia smoothie

if there is no Chia smoothie, there is no complete Chia seed formula list. Chia seeds has some of the same benefits as flaxseed, another popular smoothie ingredient. Both seeds contain a lot of fiber and omega-3 fat, but flaxseed is not fully digested; they must be ground to provide all the beneficial fat content. Unfortunately, flax is easy to oxidize and rot, so many people grind it before using it. This step can be time-consuming, especially in busy mornings with no free time. Chia seeds have at least two advantages: not only can they all be used, but also in plant sources, these tiny seeds contain the highest concentration of omega-3 fat. What better place to drink smoothie than in a healthy morning!

related: please refer to the complete formula and nutrition details in myplate

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10. A simple way to sprinkle Chia seeds on your breakfast is to sprinkle them on oatmeal, cereal, cereal or other breakfast foods. These tiny seeds are crisp and almost tasteless when dried, so they add texture to the food without changing the taste. It's an easy way to get a more nutritious breakfast. Chia seeds contain more polyphenols than raspberry, more omega-3 than flax seeds, and the fiber content is the same as two-thirds of a cup of oats. Chia seed is also a good source of magnesium, calcium and zinc. But be aware that they swell after a few minutes in the liquid, so if you want them to stay crisp in a bowl of cereal with milk, you'd better eat them quickly.

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What do you think? Have you eaten corn seeds yet? If so, how do you incorporate them into your diet? Do you have any favorite Chia recipes to share with you? Which recipe would you like to try most? Let us know what you think - we like your news!

correlation: <7 healthy PA Leo dinner