If you managed to search for all the information related to when, how, and how much you are supposed to consume chia seeds per day, then most probably you have come across those articles that tell you the amount that your body will need every single day. At first, you might start to think about chia seeds as a boring meal to be consumed every day, but when you realize that it could be added to different types of food and a variety of drinks, you will start to realize that it is not that much boring after all. The nutritional value of chia seeds makes it a daily recommended seed for all the different nutrients that it could provide the body with and which the body is usually in need for.
Back in the old days, chia seeds were mainly used by the Aztecs in order to gain more energy and that is one of the reasons why they were famously known for their running tribe which was called the Tarahumara. But today and after a lot of researches done on this seed, it was found that the body needs it for different other reasons not just to gain energy and this goes to all the different nutrients that this small seed carries.
What are the Daily Needs of the Body?
Before knowing about the nutrients that your body will gain from eating chia seeds, you should first know what your body is in need for in the first place. Our bodies give us the chance to wake up, do our exercises, go to our jobs, and come back ready to complete the day with cooking, going out, or doing whatever we want, and that’s why we are supposed to pay back by taking care of these bodies and providing them with all the needs that they ask for on a daily basis.
Any package of food you buy will have a table on the backside telling you more about the energy, calories, fats, sugars, and other things which your body will gain after eating it – or part of it – and that should make it more clear about what are these nutrients which your body need and why; these nutrients are found in all the different types of food and drinks and they are supposed to deliver nourishment for the body, this nourishment is delivered in the form of energy, building blocks for the bones, muscles, organs, hormones, and blood, they also deliver substances needed for different processes that happen in the body, and for generally protecting the body.
There are different nutrients that your body will be in need for on a daily basis, and of course that includes protein and vitamins. From these different nutrients you will find:
It is true, energy is not a nutrient that you directly gain from food, but kilojoules or food energy – the energy you gain from receiving other nutrients – is what provides your body with the amount of energy it needs. Protein, fats, and carbohydrates are the things that are usually converted into different quantities of energy; there are still other important and essential nutrients for the body but which will never help when it comes to the need of energy.
There are different reasons why you might need that energy on a daily basis; first of all, you need it in order to aid in some of the different processes that the body does on a daily basis, such as metabolism, and it is also needed for the physical activity that you are engaged with daily. It is important to know how to balance the amount of energy that you give the chance to enter your body daily, because the excess amounts are usually transferred into fats, so you have to make sure you are taking the right amount; the more you do physical activity, the more you will need.
The daily recommended amount for an average adult is 8,700 KJ.
Part of following a healthy diet and lifestyle is to keep an eye on the things you are eating and drinking daily because these are the things that deliver calories, energy, vitamins, proteins, and other nutrients to your body, so if you did not balance them, you might receive the side effects instead of gaining the benefits. Fats contribute to the energy intake and they also help the body to absorb different important vitamins, but there are two different types of fats which you are supposed to be well aware of; the saturated and the unsaturated.
The saturated fats are those which you receive from the animal intake, while the unsaturated are those which your body gets from the vegetable intake; you need to have both of them in your life. Never try to have more than the recommended amount because fats can deliver a lot of energy to the body and not balancing it might eventually affect you negatively.
It is important to depend more on the unsaturated type of fat, but it is also important to have saturated fat in your daily meal. Too much of saturated fat can raise blood cholesterol which will increase the risk of heart disease.
The recommended daily amount of fat for the average adult is 70 grams, while the saturated fats should not be more than 24 grams.
One of the other important nutrients that your body needs on a daily basis is protein; protein is important because it provides the body with energy, repair the cells, and build the muscles. Receiving protein could come from different sources, such as those related to animal sources and which include fish, meat, chicken, eggs, milk, yogurt, and cheese, but you could also get some proteins from other vegetable sources, such as legumes, nuts, and seeds. The grain based foods which we all appreciate but are not allowed to eat much of it because it adds more weight, could deliver protein to the body, such as bread, cereal, rice, and pasta.
Even when it comes to protein, it is important to watch out for the amount of saturated fat you are eating and choose those protein rich foods which are low in them.
The daily recommended amount of protein needed for the average adult is 50 grams.
According to the Australian Food and Grocery Council, carbohydrates are one of the richest nutrients that could provide energy to the body and thus affect all the tasks that it is related to, even when it comes to thinking. Carbohydrates are mainly sugars and starches and you could get them from fruits, some types of vegetables, grain-based foods, rice, pasta, and breakfast cereals. Try to go for the grain-based foods that are high in fiber in order to benefit your body with it.
The daily recommended amount for the average adult is 310 grams.
- Sugars and Sodium
These are two important things which we usually don’t focus our attention on and which are the main cause behind some of the health problems and issues which we have to deal with. It is always important to watch out for the sodium – which is all about the salt – and the sugar that you eat on a daily basis, because not doing so might affect your health.
Sometimes we add more than what our bodies need from salt in our foods and that is considered dangerous because it might raise the blood pressure, so always make sure that what you are consuming during the day is not more than 2,300 milligrams.
On the other hand, sugars are those sweets and desserts which we could never avoid, but still they are good sources of energy, but always make sure to avoid those foods which are high in added sugars and low in other nutrients. The daily recommended amount for the average adult from sugar is 90 grams.
All these are different nutrients the body needs but that comes in addition to calcium, potassium, magnesium, fiber, vitamin A, vitamin C, and vitamin E.
What are Chia Seeds Good for?
After understanding how the cycle goes and what are the nutrients that the body needs daily and from where to get them, it is important to know how chia seeds nutrition will be of any help and what are the nutrients that it carries from the ones mentioned above that it could provide for the body. It is important to know more about chia seeds nutrition facts to understand what your body will gain from eating it:
- Chia seed carries protein, omega-3 fatty acids, antioxidants, dietary fiber, vitamins, and minerals, which are all needed by the body.
- Chia seeds are also rich in calories, but most of these calories come from the poly-unsaturated fats, which is one important thing to mention.
- Chia seed nutrition says that it carries different vitamins, such as niacin, riboflavin, thiamin, and folic acid, and since they all come under the “vitamin” name then the body is in need for them as well.
- Finally, chia seeds are good sources for different essential minerals, such as calcium, phosphorus, iron, manganese, and magnesium, which are all things that the body needs as we have mentioned above.
It is not just about the different benefits related to weight loss that make chia seeds important, but it usually goes to the different nutrients that the body is in need for on a daily basis with a specific amount and which could be all gained from chia seeds. Chia seeds carry different minerals and nutrients that could help the body through one type of food only without the need to add different types of food to the same meal; which is, by the way, sometimes recommended.