Chia seeds have a high nutritional value, lots of fiber and are versatile – the ideal addition to a balanced diet. For this reason, and because of their positive effect on health, the cereal seeds are also called “superfood”. Their satiating and energizing effect was discovered hundreds of years ago. The protein-rich seeds of the Chia plant, a genus of sage from Central and South America, were already used as food by the Maya.
What makes chia seeds so healthy?
Chia seeds are not only rich in vitamins, but also in cell-preserving antioxidants. Their protein content is twice that of other grains. Thus, they donate a lot of energy and are suitable – especially for vegans – as a protein supplier.
In addition, the seeds convince with their mineral content: For example, they contain five times as much calcium as milk. In addition, besides calcium:
- Potassium
- Magnesium
- Phosphorus
- Iron
- Zinc
- Copper
- The trace element boron
Among other things, these minerals help build the skeleton, strengthen the immune system and boost metabolism.
In addition, chia seeds contain omega-3 and omega-6 fatty acids, which are present in the ideal ratio of 3:1 and can thus best develop their effect. They increase the ability to concentrate and are good for the heart and blood vessels. In addition, there is a high fiber content, which detoxifies the body, has a cholesterol-lowering effect and can help with weight loss.
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Lose weight with chia seeds
Chia seeds provide many nutrients with relatively few calories – so they can replace other high-calorie foods. Their high fiber content causes the seeds to absorb liquid in the stomach and swell greatly, creating a long-lasting feeling of fullness. Therefore, it is important to drink plenty of fluids after consuming chia seeds. Later, the seeds fill the intestines, stimulate digestion and have a detoxifying effect.
In addition, the soluble fiber slows the breakdown of carbohydrates into sugar. As part of a meal, chia seeds thus supply the blood with energy over a longer period of time. In this way, they prevent cravings and regulate blood sugar levels.
This effect not only helps with weight loss, but also benefits diabetics and increases endurance during sports. If the diet is combined with a sports program, the chia seeds also support muscle building.
Do chia seeds have side effects?
Chia seeds have a blood pressure-lowering and blood-thinning effect. To rule out health risks, people who take blood-thinning medications or have low blood pressure should consult a doctor before consuming the seeds for the first time.
Allergic reactions have been observed in isolated cases of excessive consumption. Flatulence and diarrhea may also result.
Therefore, the recommended daily amount is 15 grams.
Recipes for preparation
Chia seeds are tasteless and can be sprinkled raw over cereals, yogurt and salad. As a gluten-free flour, they are used ground in cakes or bread. They are also popular in shakes, smoothies or puddings.
For chia pudding, simply swell two tablespoons of seeds with 200 milliliters of almond or soy milk, covered, in the refrigerator overnight. Depending on taste, add nuts, coconut flakes, fruit or fruit compote.
The basic recipe for drinks is a gel, for which the seeds are soaked in twice the amount of water for at least ten minutes. Two tablespoons of the gel in a glass of fruit juice is a well-satiating breakfast drink that lasts a long time.
Where to buy chia seeds?
Chia seeds are available in health food stores, drugstores, health food stores or online. Organic labels ensure that the plant has been grown without pesticides. The seeds can be stored for several years. There are white and black chia seeds, which are equally healthy and do not differ in nutritional value.
