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SUPERFOODS' BENEFITS: CHIA, QUINOA, AND FLAXSEED

April 19, 2021

SUPERFOODS' BENEFITS: CHIA, QUINOA, AND FLAXSEED

Superfoods are a great way to consume balanced, nutritious and healthy foods to spice up your diet. Having said that, your diet is the main pillar of having a good health, avoiding diseases, and protecting the organs – thus promoting a general feeling of well-being and increased energy.

 

Fortunately, eating well is now easier than ever, thanks to so many great products that are accessible now. These so-called superfoods are an amazing way to stay healthy all year round. Today, we want to explore some of these: Quinoa, Chia seeds, and Flaxmeal.

Chia Seeds

 

Chia seeds are rich in omega-3 fatty acids, but they also provide omega-6 fatty acids in the ideal ratio for our body, which is a ratio of 3 to 1 (omega-6 and omega-3). Chia seeds are also a great source of minerals like calcium, magnesium and boron, which are key to bone health, hormonal balance, and sleep.

 

But that is not all, Chia is also rich in fiber, which helps us to stay satiated for longer and regulate intestinal transit – thus improving digestion and promoting weight loss. A single serving of chia seeds (30 grams, which is about two tablespoons) contains 12 grams of fiber. Unlike other seeds, Chia seeds are rich in antioxidants, which prevent its own fats from oxidization.

 

Chia seeds are a true superfood, and they have several benefits, some of these are:

 

  • Protects The Heart

Since chia seeds are rich in omega-3, an essential fatty acid with anti-inflammatory, antithrombotic and vasodilatory properties, it  helps regulate blood pressure and cholesterol. Studies have shown that Chia seeds help lower LDL lipoproteins (bad cholesterol) and increase HDL(good cholesterol). Besides, its high fiber content provides many great benefits for coronary heart disease and high cholesterol.

 

  • Regulates Intestinal Transit

The high concentration of mucilage, a type of soluble fiber that looks gelatinous makes chia seeds multiply in size in the digestive tract. This stimulates bowel movements and prevent constipation. This viscous fiber hydrates and lubricates the tract, facilitating the expulsion of feces.

 

  • Helps People with Diabetes

Chia seeds are a good supplement for diabetics, due to its amount of fiber, which regulates blood sugar levels and prevents spikes in blood glucose and insulin.

 

  • Weight Loss

Chia seeds is a great weight loss ally! This is, yet again, thanks to its rich fiber content. Since it fills the stomach and gives us a feeling of satiety thanks to its capacity to absorb liquids. And, thanks to its capacity to regulate blood sugar levels, it helps avoid sweet cravings.

 

  • Antioxidant Protection

Recent studies show that chia has a high concentration of antioxidants that can prevent the activity of free radicals. Thus keeping us safer and preventing premature skin aging.

Quinoa

 

Quinoa appeared at least three millennia ago, between Peru and Bolivia. Quinoa was (and still is) the staple food of American indigenous cultures until the arrival of the Spanish conquerors. The ancient Incas called it "chisaya mama", which means: "the mother of all grains".

 

This small seed, besides being super versatile in the kitchen, provides as much energy, protein and fiber as whole grains. Quinoa is a complete superfood, rich in plant protein, and with an exceptional amount of minerals. Its crisp, delicate flavor can be adapted to numerous recipes: sweet and savory.

 

In 1982, such were the benefits that scientists discovered abut quinoa that it became a NASA superfood for astronauts in space. Compared to other cereals, quinoa has a greater amount of protein (double than that of rice) and it contains essential amino acids – favoring its assimilation.

 

Carbohydrates in Quinoa represent 69% of its weight and provide 374 calories per 100 g. So, it is an optimal source of slow and steady release of energy. Still, Quinoa is also rich in minerals, such as iron, magnesium, phosphorus, manganese, zinc, copper and potassium. Which are key for organ function, sleep, hormonal balance, brain power and focus, and other bodily functions. 

 

Besides, Quinoa also provides vitamin B2 and B3  – and the best is that it is gluten-free, so it is easily digested. Quinoa is by far the richest cereal. And the fact that it does not require pesticides or fertilizers, made Quinoa an extremely appreciated food among healthy eaters, especially among vegans, who enjoy its protein content to make up for the lack of animal protein.

 

Below are some benefits of Quinoa:

 

  • Quality Energy

In general, Quinoa is a healthy source of energy. Due to its starch content, it offers muscular energy – excellent for resistance, thanks to its branched chain amino acids (BCAAs). In addition, its protein content ensure muscle repair and development.

 

  • Better Mental Performance

The constant supply of energy to the nervous system that Quinoa offers, promotes sharp mental performance. Also, phenylalanine, an amino acid in Quinoa is involved in the synthesis of neurotransmitters that promote alertness and brain function. On top of this, the magnesium, iron and phosphorus content also adds to the equation.

 

  • Fight and Prevent Stress

Quinoa helps combat and prevent stress, thanks to the amino acid called tyrosine. This amino acid is the precursor of Tryptophan, which our body converts into Serotonin (a hormone that promotes good mood) and Melatonin (a hormone that helps us sleep better).

Flaxmeal

 

These tiny seeds are the best ally for people who suffer from coronary disease. With countless nutrients and its versatility, which allows it to be easily added to thousands of recipes, both sweet and savory. Flaxmeal is rich in healthy fats, protein, omega-3 and fiber, and the ability to form the mucilaginous gel when in contact with liquid. In addition, its antioxidants provide a great benefit to the heart health.

 

Flaxseed is good for overall health, including the following benefits:

 

  • Rich in Antioxidants and Good Fats

Flaxmeal is rich in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon of flaxseed contains 2 grams of polyunsaturated fatty acids (including omega-3s), 2 grams of dietary fiber.

 

  • Rich in Fiber

Generally used to improve digestive health or relieve constipation. Flaxseed can also help lower total blood cholesterol and bad cholesterol, which lowers risk of heart disease.

 


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