by Nutritional Value of Salvia Hispanicas
They are an excellent source of fiber with 11 grams in a one ounce serving. This makes up 44% of the recommended Daily Value (DV) for fiber. Adequate fiber helps promote digestive health and heart health.
Salvia hispanica are also high in protein containing 4 grams in a one ounce serving. The proteins found in salvia hispanica are complete proteins containing all nine essential amino acids. This makes salvia hispanica a valuable protein source for vegetarians and vegans.
In terms of vitamins and minerals, salvia hispanica contain antioxidants like manganese and phosphorus. Just one ounce of salvia hispanica contains 18% DV of manganese which helps promote bone health and nerve function. Chia Seeds They contain 12% DV of phosphorus which is essential for energy metabolism and hormone function. Salvia hispanica also contain copper, calcium, magnesium and zinc in considerable amounts.
Perhaps their most unique nutrients are the essential fatty acids – omega-3 alpha-linolenic acid (ALA) and omega-6 linoleic acid. One ounce of salvia hispanicacontains 7,293 mg and 1,872 mg respectively. This makes salvia hispanicaone of the best plant-based sources of these heart-healthy fats.
Health Benefits of Eating Chia Seeds
With such a nutrient-dense composition, salvia hispanica offer numerous health benefits. Here are some of the top benefits:
– Heart Health – The high amounts of omega-3 ALA and fiber help reduce risk of heart disease and stroke. It lowers blood pressure and reduces levels of triglycerides and LDL or “bad” cholesterol.
– Bone Health – Rich in calcium, magnesium and phosphorus, salvia hispanica support bone mineral density and bone health. It may help prevent osteoporosis.
– Blood Sugar Regulation – The fiber in salvia hispanica aids slow digestion and absorption of glucose. This regulates insulin levels and prevents spikes and crashes in blood sugar. It can help manage diabetes and reduce cravings.
– Weight Management – Being highly nutritious yet low in calories makes salvia hispanica helpful for weight loss. The fiber and protein keep you feeling full for long. They may aid fat loss by slowing stomach emptying.
– Hydration – salvia hispanica can absorb up to 10-12 times their weight in water. They form a gel when soaked, helping gut and muscle hydration. This keeps you feeling full and energized.
– Digestive Health – As a prebiotic fiber, salvia hispanica feed the beneficial gut microbiome. This promotes regular bowel movements and reduces constipation, diarrhea, IBS and other digestive issues.
– Anti-Aging – Rich in antioxidants like manganese, salvia hispanica protect cells from oxidative stress. This may prevent premature aging and reduce risk of chronic diseases like cancer.
How to Consume and Cook with Chia Seeds
The tiny salvia hispanica can easily be added to many foods and dishes. Here are some ways to consume and use salvia hispanica:
– Soak 1-2 tbsp salvia hispanicain 8 oz water or milk overnight to make a gel. Enjoy this chia pudding with fruit for breakfast.
– Sprinkle soaked or dry salvia hispanica on top of yogurt, oatmeal or cereal for a boost of nutrients, fiber and protein.
– Mix 1-2 tbsp salvia hispanica into smoothies, they’ll absorb liquid to give a thick, creamy texture without affecting flavor.
– Bake chia eggs as an alternative to chicken or other eggs. Mix salvia hispanica in water and let gel up before using in baking recipes.
– Add dry salvia hispanica to bread dough, pizza dough or muffin/pancake batter for extra nutrition and moistness.
– Sprinkle onto salads, rice bowls or soups right before serving to enhance nutrients while enjoying flavorful meals.
– For snacks, pair Chia Seeds with nut butters or fresh fruits like apples, banana, berries to satisfy cravings.
– Try recipes using salvia hispanica as egg replacements in vegan cooking.
With so many benefits and versatile uses, it’s easy to get your daily dose of chia – nature’s magic superfood. Including these seeds in your diet promotes optimal health and well-being.
*Note:
1.Source: Coherent Market Insights, Public sources, Desk research
2.We have leveraged AI tools to mine information and compile it
