Chia seeds have a high nutritional value, high fiber and are versatile - the ideal supplement to a balanced diet. Therefore, and because of their positive effect on health, the grain seeds are also referred to as "superfood". Their satiating and energizing effects were discovered hundreds of years ago. The protein-rich seeds of the Chia plant, a sage genus from Central and South America, already served the Maya as food.
What makes Chia seeds so healthy?
Chia seeds are not only rich in vitamins, but also in cell-sustaining antioxidants. Its protein content is twice as high as other cereals. Thereby they donate a lot of energy and are suitable - especially for vegans - as a source of protein.
In addition, the seeds convince by their mineral content: For example, they contain five times as much calcium as milk. In addition to calcium:
- the trace element boron
Among other things, these minerals are used to build skeletons, strengthen the immune system and stimulate the metabolism.
In addition, chia seeds contain omega-3 and omega-6 fatty acids, which are in the ideal ratio of 3: 1 and so can develop their effect best. 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, cholesterol lowering and can help you lose weight.
Slimming with chia seeds
Chia seeds provide many nutrients with relatively few calories - so they can replace other, high-calorie foods. Its high content of fiber causes the seeds to absorb fluid in the stomach and swell up, producing a long-lasting satiety. Therefore, it is important to drink a lot after eating chia seeds. Later, the seeds fill the intestines, stimulate digestion and have a detoxifying effect.
In addition, soluble fiber slows down the breakdown of carbohydrates into sugar. As part of a meal, chia seeds provide the blood with energy over a longer period of time. This prevents food cravings and regulates blood sugar levels.
This effect not only helps with weight loss, but also benefits diabetics and increases endurance during exercise. If the diet is combined with a sports program, the Chia seeds also support muscle growth.
Do chia seeds have side effects?
Chia seeds have an antihypertensive and blood thinning effect. To exclude risks to health, persons taking blood-thinning medications or having low blood pressure should consult a doctor before taking the semen for the first time.
Excessive consumption led to allergic reactions. Flatulence and diarrhea can also be the result.
The recommended daily amount is therefore 15 grams.
Recipes for preparation
Chia seeds are tasteless and can be sprinkled raw over muesli, yoghurt and lettuce. As gluten-free flour, they are ground into cakes or bread. They are also popular in shakes, smoothies or puddings.
For chia pudding, simply leave two tablespoons of seed with 200 milliliters of almond or soy milk overnight in the fridge. Depending on the taste you then add nuts, coconut flakes, fruits or fruit compote.
The basic recipe for drinks is a gel for which the seeds are allowed to swell 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-filling breakfast drink that lasts long.
Where to buy chia seeds
Chia seeds are available in health food stores, drug stores, health food stores or on the Internet. Organic seals ensure that the plant was grown without pesticides. The seeds can be kept for several years. There are white and black chia seeds that are equally healthy and indistinguishable in their nutritional value.