Key points
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Adequate magnesium intake maintains a healthy heart, better sleep and good digestion.
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Chia seeds are an excellent source of magnesium. They also offer fiber, proteins and omega-3 fatty acids.
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You can enjoy chia seeds in so many ways, including oats overnight, chia pudding and sweet.
Magnesium does not receive as much airtime as other nutrients (such as protein), but it is as important for maintaining the health of our whole body. The mineral helps with the function of the heart and nerves, blood pressure, regulation of blood sugar, strong bones and energy production. “Magnesium is a mineral that your body needs to help over 300 small” aid “proteins (called enzymes) to do their job,” says Vanessa Imus, RDN.
When magnesium levels are low, your first symptoms may include muscle cramps, fatigue or poor sleep, says Imus. If you do not eat enough foods rich in magnesium, such as leaf foliage, nuts, seeds and whole grains, you are probably low in this mineral. Let the seed zero as a source of magnesium: nutritionists say that chia seeds, more special, are a simple, undervalued way to add more magnesium to your day. Here’s what you need to know about including more chia seeds in your diet.
The benefits of chia seeds
They are a source of important nutrients
One ounce (about 2 tablespoons) chia seeds offers 95 milligrams of magnesium, which provides 23% of your daily value. The same serving of 1 ounce has 10 grams of fiber (!), 5 grams of omega-3 alpha-linolenic acid and 5 grams of protein. Chia Seeds also offer vitamins of B and are the source of a number of antioxidants, including chlorogenic acid, caffeic acid, khaempferol and quercetin.
They can help with digestion
Chia seeds provide magnesium and fiber, both of which are essential for maintaining a healthy digestive system. For starters, magnesium can help promote the growth of beneficial bacteria in the intestine. These bacteria are working to improve the function of the bowel barrier and balancing the microbiome, Imus says. Not only that, but magnesium can also help adjust bowel movements. Two tablespoons of chia seeds pack an impressive 35% of the needs of your fiber. Eating more fiber helps with the regularity of digestion so that you go to the bathroom sequentially (and easily) – just remember to drink plenty of water.
They support a healthy heart
The sufficient amount of magnesium, fiber and omega-3 fats found in chia seeds also maintains a healthy heart. Chia seeds can reduce the risk of cardiovascular disease by lowering triglyceride and LDL cholesterol levels while raising HDL cholesterol. They can also help lower blood pressure.
Chia seeds, especially ground chia seeds, can increase the levels of omega-3 fatty acids in the blood, which can help fight heart disease. In turn, low levels of magnesium are associated with problems such as high blood pressure and irregular heart rate.
Can help you sleep better
If you do not 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 help fill this gap.” Observation studies have found that low magnesium intake can be associated with sleep problems such as snoring, short sleep duration and daytime sleepiness.
Plus, emerging studies have found that omega-3 fatty acids can also improve how well you sleep. A clinical trial found that EPA and DHA improve the quantity and quality of sleep compared to placebo.
How to enjoy chia seeds
Chia seeds have a slight earthly taste, but otherwise they don’t taste much. This means that chia seeds can be easily added to many dishes and recipes to add thickness while enhancing food suggestions. “I like to add chia seeds to oats overnight, mix them in smoothness for extra thickness, or make a quick pudding with milk, cinnamon and vanilla,” says McGowan.
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Add to oats: Add a fun texture and thickness to your oats recipe overnight. You can add chia seeds or whole, just be sure to add more liquid to soak the seeds, otherwise your breakfast may be dry. The Combo of Fiber and Protein from the Chia Seeds will give you more retention force (ie you will feel more full) throughout the morning. Try our oats overnight with chia seeds.
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Make Chia Pudding: Chia pudding cannot be easier to get together. Just combine chia seeds with your choice of liquid (milk and plant base work well) and Voilà, chia pudding. Adding flavors such as vanilla, ground cinnamon, honey or maple syrup will take your pudding up. Or try our recipe for chia seeds.
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Create your own sweet: The jam purchased from the store can be added sugar and low in nutrients, so consider making your own with chia seeds. It’s as simple as the combination of fruit of your choice – the played fruits work well – with chia seeds. Try our peanut butter and chia berry jam English muffin recipe to get started.
Imus also reminds us not to overdo it. “Chia seeds absorb a lot of water and too much can lead to constipation or bloating.” Starting with 1 to 2 tablespoons is a reasonable amount.
Our expert takes
Chia seeds create a great way to increase magnesium intake. Two tablespoons of chia seeds provide about a quarter of our daily needs, which helps maintain a healthy heart, better sleep and good digestion. Try to add the seeds to oats overnight, cocktails, yogurt or toast to boost not only in magnesium, but also omega-3 fatty acids, fiber and proteins.
Read the original article about Eathell