How healthy are chia seeds?
No superfood has had an
greater hype than the small seeds of the Chia plant: Chia seeds or
bot. Salvia Hispanica originates from Mexico and has already given the Maya and Aztecs
served as a tonic and staple food several thousand years ago. You
were sometimes more valuable than gold and helped long-distance runners in particular to gain more
strength and endurance.
This knowledge is still valid today, because especially athletes and people with increased energy needs swear by the power seed from South America. But what is to the hype and what benefits does the super ingredient actually have? I have for you on the journey and researched.
Chia seeds Effect
The name “Chia” comes from the language of the Aztecs and translated means “power”. No wonder, because the recommended maximum intake per day of 15g contains about three grams of high-quality protein, more than 14g carbohydrates and almost 10g fat. Of these, almost 80 percent are healthy, polyunsaturated fatty acids. Not to mention the high proportion of Fiber, minerals and vitamins that help build muscle quickly. can promote.
Another positive property – as with goji Berries – can lower blood pressure and cholesterol levels be At 20%, the seeds have the highest proportion of omega-3 fatty acids found in plants. These are triple unsaturated and known for their beneficial effect on the Cardiovascular system.
Chia seeds increase the energy
Chia seeds contain copper, iron, zinc and manganese. These valuable trace elements promote the formation and regeneration of red blood cells, which are responsible for oxygen transport. The good news is that a good supply of oxygen to the human body, can improve performance and thus provide greater well-being.
Chia seeds Digestion
Chia Hispanica seeds contain soluble and insoluble dietary fiber, which promotes metabolism and detoxifies act. Thus, the power seeds can also gently counteract constipation. The soluble fiber slows down the breakdown of carbohydrates to sugar and thus provide long-lasting endurance.
Organic Chia Seed experiences
Already many people have positive experiences with the superfood from Mexico. Chia seeds provide many important vitamins and minerals for a positive energy balance and a healthy, balanced Nutrition with infinite variety in preparation.
The small grains have a high nutrient density and can therefore be called a real superfood. The Seeds are up to 38 percent chia oil and about 20 percent protein . The proportion of proteins is therefore significantly higher than in other cereals such as rice, wheat, barley or corn.
With chia Seeds Slimming
Let chia seeds infuse together with a little water, they become a “Chia Gel“. This develops a slimy outer layer, the so-called polysaccharide layer, which provides long-lasting saturation. Much more important is the fact that you can in this way Prevent cravings. Perfect also for people during a low carb diet.
How many Chia seeds per day?
Although the indigenous people thousands of years ago. were big fans of the tiny seeds, the European Authority for Food Safety (EFSA) classified chia seeds as a novel food and recommends a maximum amount of 15g per day. This corresponds to approximately a heaping tablespoon.
Nutrition table per 100g
Chia seed ingredients
The seeds have a high content of Omega-3 fatty acids, which with regular consumption cholesterol levels, can lower blood pressure and lipid levels. In addition, omega-3 fatty acids promote blood circulation and can thus minimize the risk of thrombosis. In chia seeds, there is an ideal one-to-six (1:6) ratio of omega-6 (linoleic acid) to omega-3 (alpha linolenic acid), which is considered to be relevant to the health of many processes. applies. These two are essential, can not be produced by the body itself and must therefore be taken in through the daily diet. The tiny grains are the best vegan source of omega-3 fatty acids and therefore indispensable for a healthy, balanced diet. For healthy humans, only about one teaspoon (5 grams) covers the total daily requirement of Omega-3 fatty acids (alpha linolenic acid).
Chia seeds and calories
100 grams of chia seeds have an energy content of 486 calories. The recommended Daily requirement is a maximum of 15 grams, which corresponds to about 73 calories. Per depending on whether you prepare the seeds with milk, plant milk or water increases the calorie content increases with the liquid used. Small tip: The superfood can also be wonderfully prepared with organic apple juice, which gives them gives a natural sweetness.
Chia seeds contain many vitamins and minerals
Chia seeds contain vitamin B1 (thiamine), two tablespoons cover about 18% of the daily needs of a person. The Vitamin is important for the nerve cells, among other things. Another The ingredient is vitamin B3 (niacin), which is involved in the building of skin and muscles is involved. In addition, it helps detoxify the body, strengthens the nervous system and connective tissue and provides beautiful, radiant and healthy skin. Two tablespoons cover about 17% here. In addition, there is the well-known vitamin E (tocopherol), which has a positive effect on skin, hair, immune system and nerve cells. effects. It is remarkable that here two tablespoons already cover 50% of our needs.
Chia seeds are full of iron, manganese and copper
Iron, manganese and copper are important for the regeneration process
of red blood cells, which are responsible for oxygen transport.
The trace element copper is needed by the body to promote wound healing.
support and strengthen the immune system. Anemia and fatigue caused by
oxygen deficiency, can be direct consequences of iron deficiency.
Another important trace element is manganese, which is essential for the maintenance of health is essential. The trace element is especially important for important for the development of bones and supports the neurological Function. It also ensures optimal carbohydrate metabolism. It should not be forgotten that manganese promotes the absorption of essential nutrients supported, such as biotin and thiamine. In addition, human fertility is positively influenced by manganese.
Chia seeds contain valuable phosphorus and magnesium
Chia Salvia Hispanica are an important supplier of Phosphorus, which is necessary for the stability of teeth and bones is. Phosphorus is, next to calcium, the second most abundant mineral in the human body. It is used in all cells to tap into the energy contained in the energy contained in food is needed. Among other things, the mineral controls the nerve and muscle activity, fat metabolism, as well as the Sleep-wake rhythm. About 60 % of the magnesium contained in humans is located are in the bones, the remaining 40 % in the cells. 15 grams chia seeds already cover about 12% of the daily requirement according to the EU-RDA.
Chia seeds and calcium
Did you know that the calcium content of a tablespoon of organic chia seeds far exceeds that of a glass of milk? In addition, the valuable seed has a much better bioavailability and can thus be be better absorbed. Calcium is the mineral with the richest Occurrence in the human body (on average 100 grams), of which are but 99 % bound as calcium phosphate in bones and teeth. This represent a reservoir for needs elsewhere and thus do not offer any Building substance for bones. The interesting ones are those five to ten percent, which are not bound in bones and teeth, because they are necessary for muscle contraction, the function of nerves, coordination of cellular activities, blood clotting and the activity of various enzymes. 15 grams of chia covers about 12% of the daily requirement according to EU-RDA.
Which Advantages Chia Seeds still have?
As you can see in the section nutritional values undoubtedly can, the granules provide a variety of important nutrients for a healthy and balanced diet. However, there are other advantages, that you should definitely know about.
Chia seeds Are gluten free
Many people suffer from a Gluten intolerance, which can manifest itself in several ways. The weakest form is a so-called gluten sensitivity, which affects various Symptoms such as abdominal pain, headache, diarrhea, and more. brings with it. Permanent intolerance to gluten, also called celiac disease, is an autoimmune disease, in which the immune system’s reaction to gluten damages the intestinal mucosa. The third and final form is a wheat allergy, in which the skin and respiratory organs can be affected.
Chia seeds As an egg substitute
Chia is also very useful as an egg substitute. Here you calculate one tablespoon of chia seeds to one tablespoon of water per egg. More and more people want to do completely without animal foods, so this form of egg substitute makes sense especially when cooking vegan foods. The superfood from Mexico is an affordable alternative for plant-based cuisine.
Chia seeds have a hydrating effect
The intake of water you can very easily observe when the small power seeds are started with liquid and can be sourced. Chia seeds can absorb up to twenty times their original volume of water and are therefore ideally suited, to stay hydrated.
Chia seeds versus flaxseed
The tiny seeds from South America are a valuable alternative to Flaxseed . The popular domestic food also ensures better digestion and also mostly comes from cultivation areas without long transport routes. However, chia seeds have more antioxidants and omega-3 fatty acids. Flaxseeds should be crushed or ground, only in this way you can fully utilize the nutrients. The reason for this is that the polysaccharide layer of the flaxseed sits in the hulls and not on the outside. So it is really a personal decision whether one Chia seeds or flax seeds preferred. Chia seeds have the distinct advantage that we can absorb all the nutrients from the grain even when unground.
Storage From Chia Seeds
Regarding the shelf life of the seeds you pay attention to the best to the manufacturer’s instructions on the packaging. The superfood becomes best kept airtight in a dry, cool and dark place. Place stored. Thus, the valuable nutrients are also optimally protected.
Like one uses Chia seeds?
The superfood is neutral in taste and can be thus use in many sweet and also savory dishes: Muesli, porridge, Chia pudding, smoothies or in overnight oats, the variety knows no Boundaries. In addition, it is suitable for baking, in jams, or even for the Garnish salads. Chia can also be used as a thickening agent in soups and Sauces will use. To make a chia gel, simply use the whole, crushed or ground seeds with six to ten times the amount of water put on and swell in the refrigerator for at least 30 minutes.
CHIA SEED RECIPES
Chia Seeds you can prepare in different ways. Uses range from simply adding it to cereal, to baking chia bread or making chia pudding. There are no limits to your creativity. The simplest variation is to add the seeds to your cereal or as a topping over your daily bowl. The grains can be eaten both swollen and unswollen.
Chia seeds Preparation
As a rule of thumb for the preparation of one serving take 125 milliliters of liquid and one tablespoon of chia seeds (to the example almond milk, oat milk or rice milk). Of course you can also use cow’s milk, but this is less likely with a plant-based diet. recommends. For an optimal result in the first 15 minutes again and again stir so that the result is nice and even.
Chia seeds Pudding
Chia pudding is wonderfully easy to prepare. Since the seeds should pull a little, it is recommended to prepare the meal for breakfast the night before. If things get hectic, it is also okay to let the seeds swell for only 10-15 minutes. The Pudding is then somewhat less firm. The pudding can be made in an infinite number of variations.
With Chia oil you should absolutely pay attention to the quality pay attention. The oil is ideally, like good olive oils, cold pressed and from organic cultivation. The oil must not be heated too much, otherwise valuable nutrients are destroyed. It is best to use the mild oil for Salads, dressings, for baking and refining spreads. Like all cold-pressed oils I recommend with Chia oil after opening a cool and before storage protected from the sun.
Where can I Buy Chia Seeds?
You have decided to buy Chia seeds? This are now available in any well-stocked supermarket or on countless platforms offered on the Internet. Whether organic or not is certainly a personal attitude, however, it makes with a healthy and balanced Nutrition sense to pay close attention to the source. I personally always pay attention on the fact that the products are certified organic.
- With 20 percent, chia seeds have the highest proportion of omega-3 fatty acids found in plants; just one tablespoon (5 grams) covers the entire daily requirement of omega-3 fatty acids (alpha linolenic acid).
- Chia seed contains soluble and insoluble fiber, which can promote metabolism and detoxify
- Already 2 tablespoons of chia seeds cover the daily requirement of vitamin E (tocopherol)
- Chia seeds can absorb up to twenty times their original volume of water, making them great for staying hydrated