The main points
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Proper magnesium consumption maintains a healthy heart, better sleep and good digestion.
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Chia seeds are a great source of magnesium. They also offer fiber, protein and omega-3 fatty acid.
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You can enjoy chia seeds in many ways, including accommodation oats, chia pudding and jam.
Magnesium does not get as long as other nutrients (such as protein), but it is so important in maintaining the health of our whole body. Mineral helps perform cardiac and nerve function, blood pressure, blood sugar, strong bones and energy production. “Magnesium is a mineral that your body needs to help with more than 300 small ‘helpers’ proteins (called enzymes), doing its job,” says Vanessa Imus, RDN.
When magnesium levels are low, your first symptoms may be muscle cramps, fatigue or poor sleep, says IM. If you do not eat enough magnesium rich foods such as leafy greens, nuts, seeds and whole grains, you are probably little of this mineral. In Zero seeds as a source of magnesium: nutritionists say that chia seeds are specifically a simple, underestimated way to add more magnesium for your day. Here’s what you need to know about the inclusion of more chia seeds in your diet.
The benefits of chia seeds
They are the source of important nutrients
One ounce (about 2 tablespoons) Chia seeds offers 95 milligrams of magnesium, which gives 23% of your daily value. The same 1 ounce portion contains 10 grams of fiber (!), 5 grams of omega-3 alpha-linolenic acid and 5 grams of protein. Chia seeds also offer B vitamins and are a source of many antioxidants, including chlorogenic acid, caffeine acid, kampferola and quercetin.
They can help digest
Chia seeds provide magnesium and fiber, both of which are necessary to maintain a healthy digestive system. For beginners, magnesium can help promote the growth of beneficial bacteria in the intestine. These bacteria seek to improve the function of the intestinal barrier and balance the microbiome, says IMUS. Not only is it, but magnesium can help regulate bowel movements. Two tablespoons Chia seeds fill the impressive 35% of your fiber needs. Eating more fiber helps to digest regularity that you go to the bathroom consistently (and easily) – just be sure to drink a lot of water.
They support a healthy heart
High levels of magnesium, fiber and omega-3 fat also support a healthy heart. Chia seeds can reduce the risk of cardiovascular disease by reducing triglycerides and LDL cholesterol, while increasing HDL cholesterol. They can also help lower blood pressure.
Chia seeds, especially minced chia seeds, can increase the amount of omega-3 fatty acids in the blood, which can help fight heart disease. In turn, low magnesium levels were associated with problems such as high blood pressure and irregular heartbeat.
They can help you sleep better
If you don’t sleep well, it may be a sign that your body needs more magnesium, says Ali McGowan, MS, RD, LDN: “Chia seeds are a small, easy step to fill that gap.” Monitoring studies have found that low magnesium consumption may be associated with sleep problems such as snoring, short sleep duration and daytime sleepiness.
In addition, the resulting studies have found that omega-3 fatty acids can also improve how well you sleep. The clinical study found that EPA and DHA have improved the amount and quality of sleep compared to placebo.
How to enjoy chia seeds
Chia seeds have a small earthy taste, but otherwise they do not have much taste. This means that chia seeds can be easily added to many dishes and recipes to increase the thickness, while increasing the nutrition supply. “I like to add chia seeds to accommodation oats, mix them into cocktails to make extra thickness, or make the powder quickly with milk, cinnamon and vanilla,” says McGowan.
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Add to oats: Add the fun texture and thickness to your oatmeal recipe. You can add chia seed ground or healthy, just make sure to add more liquid to absorb seeds, otherwise your breakfast may be dry. The combination of Chia seed fiber and protein will provide more energy (ie, longer feel longer) all morning. Try our night oat with chia seeds.
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Make chia pudding: Chia pudding could not be easier to combine. Just combine chia seeds with your choice of liquid (milk and vegetable milk work well) and voilà, chia pudring. Adding flavors such as vanilla, ground cinnamon, honey or maple syrup will rise your powder. Or try our Chia Seed Pudding recipe.
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Create your jam: Jam purchased in the store may contain high in sugar and low in nutrients, so consider making your own chia seeds. It is as easy as combining the fruit of your choice – berry berries work well with chia seeds. Start testing our peanut butter and Chia Berry Jam English Muffin.
I also remind us not to overdo it. “Chia seeds absorb a lot of water and can cause too much constipation or bloating.” Starting from 1 to 2 tablespoons is a reasonable amount.
Our expert is taking
Chia seeds provide a great way to increase magnesium consumption. Two tablespoons Chia seeds meet about a quarter of our daily needs, which helps maintain a healthy heart, better sleep and good digestion. Try adding seeds to overnight oats, cocktails, yogurt or toast to increase not only magnesium but also omega-3 fatty acids, fiber and protein.
Read the original article about Eatingwell