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Three fruit with chia seeds

Three fruit with chia seeds

Fruit tris with chia seeds.

Today I want to offer you a fruit drink that I really like for both breakfast and towards the afternoon and that is made with:

  • 1 Banana
  • 1 Orange (or 2 if they are small)
  • 10 Strawberries
  • Chia seeds (2 or 3 chucchiaini)

Three fruit with chia seeds

To make the fruit tris with chia seeds, my advice is to use an extractor and not a blender because turning slower there is less dispersion of nutrients but if there is no you have it is fine a blender.

Ps. The banana and oranges without peeling I recommend!

I drink this drink on the spot but if you want to make more of it keep it in the fridge.

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Three-year-old fruit


Now a 10-point detail on why to use chia seeds.

Chia seeds are small dark seeds made from Salvia Hispanica, a plant in the Lamiaceae family.

They are rich in mineral salts, vitamins and fatty acids, they are known and used in Central and South America for millennia.

The fame of chia seeds is spreading more and more because of their amazing properties.

Let’s find out the 10 most important benefits.

The main advantages of chia seeds come from the high concentration of nutrients they contain.

A serving of 30 grams of chia seeds has 136 calories, 4.6 grams of protein, 11.8 grams of carbohydrates and 8.6 grams of fat, almost all unsaturated fats.

A tablespoon of chia seeds mixed with water can replace an egg for baking cakes, or added in yogurt, cereals or smoothies, the seeds of cia can provide real nutritional support.

1. Rich in fiber

Chia seeds are high in fiber, a two-tablespoon serving provides 9.6 grams of fiber equal to 38 of the daily requirement.

Eating the recommended amount of fiber can help reduce the risk of constipation, high cholesterol, heart disease and obesity, as well as help control blood sugar levels.

In a study published in April 2010 in the European Journal of Clinical Nutrition, those who ate bread made with chia seeds showed lower blood sugar and a lower appetite.

2. Rich in Omega-3 fatty acids

These small seeds are also a source of omega-3 fatty acids, which are key to keeping your heart and brain healthy.

A study published in June 2012 in Plant Foods for Human Nutrition examined the effects of chia seed consumption on omega-3 levels.

Researchers showed that study participants who took 25g a day of chia seeds, for seven days in a row, experienced an 138 increase in alpha-linoleic acid and a 30g increase in eicosapentanoic acid, both of which are omega-3.

3. Contains niacin and thiamine

A serving of 2 tablespoons of chia seeds provides 12 percent of the daily requirement of niacin and thiamine.

These B vitamins are important for turning the food we eat into energy and making the brain and nervous system function properly.

4. Selenium source

Selenium is an antioxidant mineral useful for limiting cell damage caused by free radicals and to help the body absorb vitamin E.

A serving of chia seed contains 15.5 micrograms of selenium or 22 of the daily requirement.

5. Iron Rich

For the formation of new red blood cells and to allow these to carry oxygen throughout the body, you need iron.

Two tablespoons of chia seeds provide 2.2 milligrams of iron, which is 12% of the daily requirement.

6. Contain calcium

Calcium helps in the construction of strong bones and is useful for nerves, muscles and blood clotting.

A serving of chia seeds contains 176.7 milligrams of calcium, or 18 of the daily requirement of the mineral.

7. Manganese Source

Manganese is an indispensable mineral for metabolizing carbohydrates, it participates in the formation of bones and regeneration of red blood cells.

A 2-tablespoon serving of chia seeds contains 0.8 milligrams of manganese, or 38 percent of your daily requirement.

8. Provides phosphorus

The body needs phosphorus for DNA formation, strengthens bones and helps store energy.

A serving of Chia seeds provides 240.8 milligrams of phosphorus, or 24 percent of the daily requirement.

9. Source of magnesium

Magnesium is an important mineral for proper metabolism, muscles and nerve function.

A serving of chia seeds contains 98.3 milligrams, or 23 of the daily requirement.

10. Contains copper

The body needs copper to keep nerves, bones and red blood cells healthy and strong.

With a serving of chia seeds you get 0.3 milligrams of copper, equal to 13 of the recommended daily dose

Con una passione per la difesa personale e gli sport da combattimento, mi distinguo come praticante e fervente cultore e ricercatore sulle metodologie di allenamento e strategie di combattimento. La mia esperienza abbraccia un vasto panorama di discipline: dal dinamismo del Boxing alla precisione del Muay Thai, dalla tecnica del Brazilian Jiu-Jitsu all'energia del Grappling, dal Combat Submission Wrestling (CSW) all'intensità del Mixed Martial Arts (MMA). Non solo insegno, ma vivo la filosofia di queste arti, affinando costantemente metodi e programmi di allenamento che trascendono il convenzionale. La mia essenza si riflette nell'autodifesa: Filipino Martial Arts (FMA), Dirty Boxing, Silat, l'efficacia del Jeet Kune Do & Kali, l'arte della scherma con coltelli e bastoni, e la tattica delle armi da fuoco. Incarno la filosofia "Street Fight Mentality", un approccio senza fronzoli, diretto e strategico, unito a un "State Of Love And Trust" che bilancia l'intensità con la serenità. Oltre al tatami, la mia curiosità e competenza si spingono verso orizzonti diversi: un blogger professionista con la penna sempre pronta, un bassista dal groove inconfondibile e un artigiano del coltello, dove ogni lama è un racconto di tradizione e innovazione. Questa sinfonia di abilità non solo definisce la mia identità professionale, ma dipinge il ritratto di un individuo che nella diversità trova la sua unica e inconfondibile voce e visione. Street Fight Mentality & Fight Sport! Andrea


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