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But adding a couple of tablespoons of chia seeds to your routine will get you well on your way to meeting and - with the help of some fruits and vegetables - even surpassing that daily minimum. The recommended minimum amount of daily fiber intake is 25 grams for women and 38 grams for men, and only a small percentage of people actually meet that daily minimum. The fiber from chia seeds also serves as a needed nutrient for the beneficial bacteria in your microbiome, which in turn reduces inflammation throughout your body. Insoluble fiber acts like a broom for your digestive tract, cleaning it out and keeping it healthy.Įating enough fiber can reduce your risk for many digestive diseases, such as colorectal cancer.
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9 Health Benefits of Chia Seeds /KVLADIMIRV 1) They support your digestive health.Ĭhia seeds are an excellent source of fiber, especially insoluble fiber, which is an important nutrient for your digestive system. You can find them dried and in the bulk foods section. Today, you can buy chia seeds at a wide range of both mainstream and health food grocery stores. You can eat them raw, or mix them into baked goods, puddings, or other dishes, where they add a mild, crunchy, nutty flavor. They’re also a rich source of vitamins and minerals, especially calcium, phosphorus, and zinc. In every 1 tablespoon of seeds, you’ll find 2.1 grams of ALA, 4 grams of fiber and 2 grams of protein. ALA is an important omega-3 fat and a precursor for your body to make DHA and EPA, two other very important omega-3 fats.Īs small as they are, chia seeds pack a lot of nutrition. The main fats in chia seeds are mostly omega-3s - especially alpha-linolenic acid (ALA), which accounts for three-quarters of the total - and some omega-6s. While you can press chia seeds for oil, “oily” isn’t what comes to mind when I think about eating them, although admittedly I’m not Aztec.
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The word “chia” is derived from the Aztec word “Chian,” which means oily. (Their whole foods, plant-powered diet probably doesn’t hurt, either.) Chia Seed Nutrition Today, members of the Mexican Tarahumara tribe - known for being long distance runners - drink a mixture of chia seeds, lemon, and water called “Iskiate.” They believe chia seeds provide them with the strength to run hundreds of miles. The traditional Mayans believed chia seeds had supernatural powers, and they were used to provide travelers with energy for long journeys. The ancient Aztecs saw them as sacred and used them in sacrificial ceremonies. In fact, they’ve been used for medicinal, religious, and culinary purposes throughout history.Ĭhia seeds have traditionally been ground into flour, pressed for oil, and mixed into drinks. is the largest chia seed consumer, importing around 15,000 tons annually.Įven though chia seeds are still fairly new to the mainstream health community, native people have used them for thousands of years. Today, chia seeds are grown in various parts of the United States, as well as Argentina, Australia, Peru, and Bolivia, with around 80% of the world’s supply coming from South America. This plant, related to mint, is native to the deserts of Mexico and Guatemala. If you see brown seeds, they are not fully mature. They’re typically black or white, with no significant nutritional differences between the two colors. What Are Chia Seeds?Ĭhia seeds are tiny, round seeds of the Salvia hispanica plant. In recent years, they’ve become a popular health food with a number of health benefits. Today, of course, chia seeds come to us in a very different form. Chia Pets, which came into popularity in the 1980s, were the first way that many in my generation were introduced to these seeds. If your mind immediately goes to “Ch-ch-ch-chia!” when you think of chia seeds, you’re not alone (and I realize I’m dating myself by saying that).