Why Chia Seeds are so healthy

The protein-rich seeds of the sage subspecies Salvia Hispanica from the labiates plant family were already considered a staple food by the Mayas. They served especially their messengers as an energy-giving meal on the way. The seeds contain a lot of fiber and are versatile. In addition, they have a high nutritional value. This makes them an ideal addition to a balanced diet. Due to their healthy properties, they are also called "superfood".

Which ingredients of chia seeds are responsible for their healthy effect?

The Chia seeds are above average rich in minerals, fiber, antioxidants, vitamins and proteins. 18 grams of omega-3 fatty acids are found in 100 g of chia seeds. That is ten times more omega-3 fatty acids than in salmon. Furthermore, they contain twice as much protein as cereals, four times more fiber than flaxseed, five times more calcium than milk, nine times more antioxidants than oranges, and fifteen times more magnesium than broccoli. In addition, there are the minerals iron, potassium, zinc, phosphorus, copper and boron, which, among other things, strengthen the immune system, boost the metabolism and are involved in skeletal structure. In Chia seeds are also omega-6 and omega-3 fatty acids in the ideal ratio of 1:3 and can thus best develop their effect. Chia seeds have a natural blood-thinning effect, which has a positive effect on blood vessels and the heart. In addition, they increase the concentration and performance. Their high fiber content has a cholesterol-lowering effect, detoxifies the organism and can even support weight loss.

Lose weight with chia seeds

The high proportion of dietary fiber in chia seeds causes them to absorb a lot of liquid in the stomach and thus swell up strongly. This creates a long-lasting feeling of satiety. Therefore, it is always very important to drink a lot of liquid after consuming chia seeds. The swollen seeds have a detoxifying effect and stimulate digestion. In addition, they provide a lot of nutrients with relatively few calories and are therefore ideally suited to replace high-calorie meals.

The soluble fiber in chia seeds slows down carbohydrate metabolism and in this way, as part of a meal, supplies the blood with energy over a longer period of time. Thus, the healthy seeds regulate blood sugar levels and prevent cravings. This effect increases endurance performance during sports and is particularly supportive when losing weight. In addition, the effect also benefits diabetics. Those who combine their sports program with the chia seed diet even support the development of their muscles.

Chia seeds side effects

Because chia seeds have blood-thinning and blood pressure-lowering effects, people taking blood-thinning or blood pressure-lowering medications or who have naturally low blood pressure should consult a physician before consuming chia seeds. Occasional allergic reactions, flatulence and diarrhea have also been observed. Therefore, the recommended daily amount is 15 grams of the healthy chia seeds.

Recipes with Chia Seeds

Since chia seeds are tasteless, they can be sprinkled raw over salad, yogurt or cereal. They are also used in puddings or shakes and are very popular in green smoothies. For chia pudding, two tablespoons of chia seeds are mixed with 200 milliliters of soy or almond milk, which must swell overnight in the refrigerator. Depending on taste, fruits, coconut flakes or nuts are added to the pudding.

As a basis for drinks is used a chia gel that must swell with seeds and twice the amount of water for at least ten minutes. For example, a glass of fruit juice can be mixed with two tablespoons of chia gel to get a long-satiating breakfast drink.

Ground Chia seeds can also be used, for example, as gluten-free flour in bread and cakes.