09 Jan Benefits of adding chia seeds to your vegan or vegetarian diet
A few years ago, chia seeds were unknown by many, but these small seeds are now part of our diet. Why have they become so popular? The chia seed has more and more followers around the world due to its extraordinary properties. They are considered a superfood for its powerful benefits that they bring to our body: excellent source of omega-3, high on protein and fiber, good source of calcium, iron, potassium and vitamins b-complex.
Is it necessary to supplement our diets with omega-3 in vegans’ diets?
There are many omega-3 vegetables sources, although when talking about this the first things that jump to the head of most of the people is “oily fish”. Chia seeds, walnuts and some algae contain omega-3, so yes, it is possible to have the adequate levels in the body without the need to be supplemented.
How can I consume more omega-3?
Firstly, including Gold Foods USA chia seeds to your diet. Some people say that chia seeds are the queens of the omega-3. In addition, flax seeds and nuts such as walnuts and almonds are also high in omega-3. Adding chia seeds and dried fruit to salads, you can raise enough omega-3 intake. But, before consuming chia seeds, you should grind the seeds to make sure that your body assimilates them well. Another option is to add chia seeds to fruit juices or smoothies and you will be an expert in the chia puddings!
You will think: I should add chia seeds to my vegan or vegetarian diet, but why?
5 reasons to add chia seeds to a vegan or vegetarian diet
1. Heart protection
The benefits of chia seeds are due to their omega-3, an essential fatty acid with anti-inflammatory, antithrombotic and vasodilator properties that helps regulate blood pressure and blood cholesterol.
2. Regulate intestinal transit
The high concentration of mucilage, a type of soluble fiber that grows in contact with water, makes chia seeds to multiply tenfold its size in the digestive tract and to press the intestinal walls. In this way, chia seeds stimulate the movement of the intestines and improve constipation. This mucilage creates, at the same time, a viscose that moisturizes and lubricates the gastrointestinal tract, which also facilitates the expulsion of feces.
3. Quality vegetable proteins
Its high content in vegetable protein helps muscles recover after physical exertion. That amount of protein makes them much more attractive for vegetarians and vegans, and in general, for anyone who habitually eat an excess of animal fats.
They are not complete proteins, but they have quality. A serving contains 4.4 g (1.55 ounces) of protein, including essential amino acids. Therefore, chia seeds promote muscle growth and tissue regeneration. It should not be limited as the only source of protein in any diet, but yes, they can be a good supplement.
4. Substitution for eggs
Thanks to its gelling power, chia seeds have become the preferred substitute for eggs in pastries recipes by vegans or egg intolerants. The chia seeds work just like the equivalent of linseed, mimicking the binding power and thickening of the egg.
First you have to grind the chia seeds. It is enough to mix a tablespoon of grounded chia seeds with three tablespoons of water. Then, you will have to let them stand about 10 minutes until the chia seeds thicken and they will be ready to be added to the masses as if it were a beaten egg. It works with many recipes for cakes, cookies, pancakes, muffins and cakes. We have some ideas for desserts here!
5. Protect your bones
With only 30 grams (1.0 ounces) of chia, you get 20% of the recommended amount of calcium, a mineral that is essential to keep the mass and bone structure. It also provides boron, which helps to metabolize calcium.
Do you want to enjoy all the benefits that chia seeds offer to vegans and vegetarians? Gold Foods USA can help you! We are the caviar of seeds! You can share your recipes with us.