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)
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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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