奇亚籽的健康益处

Chia Seed Benefits, According to a Nutritionist

奇亚籽的健康益处

Chia seeds are nutrient-rich

奇亚籽的营养丰富

In addition to providing healthful fat, plant protein, and fiber, a one ounce portion of chia seeds packs nearly 20% of the daily target for calcium. An essential nutrient for healthy bones, calcium is needed for the proper functioning of muscles, blood vessels, nerves, enzymes, and hormones. Calcium plays a role in blood clotting, blood pressure, and maintaining normal heart rhythm and brain function.

除了能提供健康的脂肪、植物蛋白和纤维外，一盎司的奇亚籽还能提供每日所需钙元素的20%。健康的骨骼离不开钙，而肌肉、血管、神经、酶和激素的正常运转也需要钙元素。钙在血液凝固、血压和维持正常的心律和脑功能中起着作用。

That same portion of chia seeds also has about a third of the daily goal for the minerals magnesium, manganese, and phosphorus. Magnesium helps improve mood and sleep, while manganese plays a role in collagen production and promotes skin and bone health. Phosphorus helps form cell structures and works with calcium to keep bones healthy.

同样，一盎司的奇亚籽还能提供日常所需镁元素、锰元素和磷元素的三分之一。镁元素有助于改善情绪和睡眠，而锰元素有助于胶原蛋白的生成并促进肌肤和骨骼健康。磷元素有助于形成细胞结构，并与钙元素共同作用保持骨骼健康。

One ounce of chia seeds also contains smaller amounts of B vitamins, potassium, and zinc. B vitamins help support energy production. Potassium helps maintain heart function, healthy blood pressure, and muscle contractions; and prevents muscle cramps. Zinc is required for a number of immune functions, in addition to healing and maintaining appetite.

一盎司的奇亚籽还含有少量的B族维生素、钾元素和锌元素。B族维生素能让你活力充沛。钾元素有助于维持心脏功能、健康的血压和肌肉收缩，同时预防肌肉痉挛。除了能让人食欲大涨之外，锌也是许多免疫功能正常运转的必需元素。

Chia seeds are high in fiber

奇亚籽富含纤维

Of the 12 grams of carbohydrate in a one ounce portion of chia seeds, an impressive 10 grams come from fiber. That's 40% of the daily minimum goal for this important nutrient. On top of supporting digestive health, chia fiber helps feed the healthy gut bacteria linked to immunity and positive mood.

一盎司的奇亚籽含12克碳水化合物，其中10克来源于纤维，占日常所需纤维量的40%。除了促消化之外，奇亚籽的纤维还有助于喂养与免疫力和正面情绪相关的健康肠道细菌。

That fiber also protects against heart disease by reducing cholesterol and triglycerides (blood fats), increasing "good" HDL cholesterol, lowering blood pressure, and inhibiting blood clots.

这种纤维还可以通过降低胆固醇和甘油三酯（血脂）水平、提高“好的”高密度脂蛋白胆固醇水平、降低血压和抑制血栓来预防心脏病。

Chia seeds are chock full of heart healthy fat

奇亚籽富含有益心脏健康的脂肪

Speaking of heart disease, chia seeds are rich in a type of plant-based omega-3 fatty acid called alpha-linolenic acid, or ALA, tied to anti-inflammation and improved circulation. One study found that consuming 37 grams of chia seeds daily reduced a blood marker for inflammation by 40%. The anti-inflammatory effect also supports skin health, and it plays a further role in protecting the heart.

说起心脏病，奇亚籽还富含一种植物基欧米茄3脂肪酸——α-亚麻酸（ALA）——具有消炎和促进血液循环的作用。一项研究发现：每天摄入37克的奇亚籽可使血液中的炎症标记物降低40%。这一消炎作用还有助于肌肤健康，保护心脏。