Which food helps control cholesterol and relieve bloating?

The Chia seedsDerived from plants Sage, recognized for their high nutritional value and health benefits. Native to Mexico and Guatemala, this vegetable from the mint family was essential to the diet of the Aztecs and Mayans for centuries. Today, its cultivation has spread to tropical and subtropical regions of South America, such as Ecuador, Bolivia, and northwestern Argentina.

Chia seeds are classified as superfoods Because of its many advantages. They contain high amounts of omega-3 fatty acids, making them an excellent choice for improving cardiovascular health. A statement Harvard TH Chan School of Public Health These compounds help lower blood triglyceride levels, reduce the risk of heart disease and act as natural anti-inflammatory drugs.

Additionally, these seeds provide a complete source of plant protein, including nine essential amino acids that the body cannot produce. According to the same institute, these proteins are essential for the growth and repair of cells and tissues. It contains high levels of antioxidants such as phenolic compounds and flavonoids that fight free radicals, prevent cellular aging and chronic non-infectious diseases.

Despite these benefits, consumption of chia seeds should be done with caution. Harvard School of Public Health It warns that excessive intake can cause digestive problems such as bloating and gas, and recommends consulting a doctor before adding large amounts of them to the diet. It also emphasizes the importance of early rehydration for those with swallowing or digestive problems to avoid difficulties.

Chia seeds have established themselves A true nutritional treasure. Its omega 3 composition not only provides heart-healthy benefits, but also works powerfully Natural anti-inflammatory.

This property is important in reducing chronic inflammation, thus contributing to the healing of diseases and improving general health.

According to the Harvard TH Chan School of Public Health, These seeds Count it Nine essential amino acids, the body cannot produce. Regardless, they are very important for the growth and repair of cells and tissues. In addition, it contains a large number of antioxidants, including phenolic compounds, flavonoids, caffeic acid, chlorogenic acid; myricetin, quercetin, kaempferol, listed by INTA in a document.

These are Antioxidants “They reduce the activity of free radicals, prevent cellular aging, prevent cell membrane replacement and prevent chronic non-infectious and/or degenerative diseases,” warned the Argentinian institute.

Chia seeds are a rich source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). The body converts ALA into other omega-3s like EPA and DHA, which are associated with lowering “bad” LDL cholesterol and increasing “good” HDL cholesterol. This change in lipid profile helps to control the level of cholesterol in the blood.

Additionally, the fiber in chia, especially soluble fiber, plays an important role in controlling cholesterol. Soluble fiber forms a gel in the intestines that traps fat and prevents its absorption, helping to eliminate it from the body.

Like cholesterol, the omega-3 in the seed acts as a powerful natural anti-inflammatory. These fatty acids help reduce inflammation throughout the body, including the digestive system.

Like chia seeds They do not have a strong tasteWe can add them to different menus such as salads, sauces, yogurt or soups to get an increase in nutrients without changing the essence of the food we prepare.

• Sprinkle ground chia seeds over salads, vegetable soups, or breakfast cereals (hot or cold).
• Incorporate them into sauces, salads, or raw dough used to bake cakes, muffins, or breads.
• Chia gel (seeds soaked in water for 15 minutes) is a good thickener for use in smoothies, puddings and soups.
• Mix them with yogurt, oatmeal or smoothies.
• Use chia seeds instead of eggs in soups, stews and sauces.