Chia Seeds - How To Use Them And What They Are Useful For

Chia seeds are obtained from the plant Salvia hispanica, which is part of the mint family. They are characterized by an extremely high content of omega-3 fatty acids and a variety of applications in the kitchen.

Chia seeds were an essential part of the Aztec diet - warriors consumed them to ensure high energy levels and increase endurance. They say that just one spoonful of chia was enough to keep them going for 24 hours. In the Mayan language, chia means "strength", and chia seeds are known as "runner's food" because runners and warriors will use them as fuel while traveling long distances or during battle. Chia is now grown in Argentina, Bolivia, Ecuador, Guatemala, and Mexico. Australia is the largest producer of chia seeds. In addition to the seeds, the oil extracted from them is also of high nutritional value.

Highly nutritious and rich in energy, chia seeds are one of the most popular superfoods among healthy eating enthusiasts and are highly valued for their healing properties and nutritional value. In fact, in some parts of the world, they are even used as currency.

Modern research has found that the benefits of chia seeds are even greater than we realize. These include promoting healthy skin, reducing the signs of aging, supporting the heart and digestive system, building stronger bones and muscles, losing weight, and more. They are even linked to helping treat diabetes.

The nutritional content of chia seeds

Chia seeds are rich in fiber, omega-3 fats, proteins, vitamins, and minerals. 30 grams of chia seeds contain about:

137 calories
12.3 grams of carbohydrates
4.4 grams of protein
8.6 grams of fat
10.6 grams of fiber
0.6 milligrams of manganese
265 milligrams of phosphorus
177 milligrams of calcium
1 milligram of zinc
0.1 milligrams of honey
44.8 milligrams of potassium

They also contain essential fatty acids, alpha-linolenic and linoleic acid - a fatty acid that helps the body absorb fat-soluble vitamins A, D, E and K; mucin; vitamins A, B, E, and D; sulfur, iron, iodine, magnesium, niacin, and thiamine; antioxidants.

 

Health benefits of chia seeds

Because they are saturated with so many key nutrients, research reveals that regular consumption of chia seeds can improve overall health in many ways. Among the best-studied benefits of chia seeds are:

They nourish the skin and slow down the aging

healthy, wrinkle-free skip Mexico researchers have found that chia seeds contain a total phenolic (antioxidants) concentration almost twice as high as previously reported and is able to counteract 70% of free radical activity. This study essentially proves that chia seeds are one of the richest in antioxidant natural foods.

Antioxidants are important for skin repair systems and prevent further damage. Eating chia seeds can prevent premature skin aging associated with inflammation and free radical damage.

Improve digestion

Chia is high in fiber, providing almost 11 grams per 30 grams of seeds. According to the American Dietetic Association, one serving is enough to deliver the recommended intake of fiber for the day, which is essential for the body's ability to control insulin levels.

The high fiber content of dietary foods contributes to regular intestinal activity. The high fiber content of chia seeds helps to satiate and suppress hunger faster because immediately after eating them, they absorb a significant amount of water and expand in the stomach. This may explain why clinical trials have shown that chia prevents hunger and suppresses appetite, which can also lead to weight loss.

Also, when consumed, chia seeds form a gelatin-like substance in the stomach. This is due to the soluble fiber they contain, which also acts as a prebiotic to support the growth of beneficial bacteria in the gut.

 

Improve heart health

Chia seeds and heart Chia seeds have the ability to relieve inflammation, regulate cholesterol and lower blood pressure, which makes them extremely beneficial for heart health. Also, their regular consumption counteracts oxidative stress reduces the risk of developing atherosclerosis.

Despite their small size, chia seeds are quite high in omega 3 fatty acids, exceeding even that of salmon. Omega-3 fatty acids are extremely important for protecting the heart by lowering blood pressure, bad cholesterol and inflammation. Inflammation can cause tension in blood vessels and cause heart disease.

They help treat diabetes

Chia seeds and diabetes Because chia seeds are rich in alpha-linolenic acid and fiber, researchers at the University of Litoral (Argentina) have studied how they can help prevent metabolic disorders such as dyslipidemia (excessive fat in the blood) and insulin-resistant two of the main factors in the development of diabetes.

They increase energy and speed up metabolism

A study published in the Journal of Strength and Conditioning concluded that consuming chia seeds increased energy productivity for 90-minute workouts, similar to a sports drink with added sugar.

Chia seeds help speed up metabolism and burn belly fat. Studies show that adding them to the daily diet reduces the amount of fat around the internal organs and abdominal fat - an essential component of obesity. All this makes chia seeds suitable for weight loss.

Improve bone strength

Just 30 grams of chia seeds provide about 18% of the recommended daily amount of calcium, which is especially important for maintaining bone and skeletal strength in general. Chia also contains the trace element boron, which is another major nutrient that affects the metabolism of calcium, magnesium, manganese, and phosphorus, associated with healthy bone and muscle growth.

 

Help increase muscle mass and reduce weight

Chia weight loss seeds rank among the best plant sources of protein. This makes them a great choice for those who are trying to develop and shape their muscles, burn excess fat, and balance blood sugar levels. Their rich nutritional content helps to restore the nutrients lost during training, macro- and microelements - calcium, phosphorus, magnesium, manganese, copper, zinc, iron, and niacin.

One of the characteristics that make chia seeds so unique is that they can absorb up to 10 times their own weight in water. Therefore, they can improve hydration and absorption of nutrients. This slows down digestion, suppresses hunger and reduces the desire for sugar.

Because chia seeds are high in zinc, they help increase leptin levels in the body - a key hormone that regulates appetite and energy levels. It also improves endurance. These properties of chia seeds make them a favorite food for those who want to lose weight and shape their body.

 

They help fight breast and cervical cancer

Breast cancer Chia seeds are rich in alpha-lipoic acid (ALA), which is a type of fatty acid with powerful antioxidant properties. In 2013, the Journal of Molecular Biochemistry found that ALA restricts the growth of cancer cells in breast cancer and cervical cancer. The researchers found that they caused cell death in cancer cells without damaging normal healthy cells. And while research is still needed on the deeper effects of ALA on other cancers, this is a great discovery for women struggling with these increasingly common cancers.

For healthy teeth and gums

smile with white teeth Chia seeds are rich in calcium, phosphorus, vitamin A and zinc, which makes them one of the best foods for your teeth.

Calcium is a building block of teeth and is necessary for their health. Zinc prevents tartar build-up by preventing plaque mineralization and has an antibacterial effect that prevents bad breath. Vitamin A and phosphorus are also important for the formation of tooth enamel and dentin, as well as for the proper functioning of the salivary glands.

Studies show the possible effectiveness of chia seeds also in allergies, angina, coronary heart disease, heart attack, hormonal disorders, hyperlipidemia, hypertension, and stroke.

 

Benefits of chia seeds during pregnancy

chia seeds and a pregnant woman these small seeds are such a nutritional blow that pregnant women can also include them in their diet. During pregnancy, the body has increased needs for nutrients and minerals, and malnutrition can lead to a lack of some of them. Consumption of chia seeds can help fill these gaps while increasing the supply of energy that the mother's body needs. Chia seeds are easy to incorporate into everyday life and are beneficial not only for the health of the mother, but also for the development of the baby, such as:

Source of Omega-3 fatty acids

Omega-3 fatty acids are essential for the development of the baby's brain. Most people choose to meet their daily needs through salmon or fish oil supplements, but the risk of mercury in some fish makes most pregnant women skeptical of them and seafood. Therefore, chia seeds are a great alternative. Normally, nuts and high-fat seeds have a short shelf life, but chia seeds are so rich in antioxidants that they can be stored under suitable conditions for up to four years without compromising their quality.

Recovery of lost nutrients

Pregnancy is a serious burden on the mother's body. Chia seeds provide essential minerals such as calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin, which are necessary for the proper development of the fetus and the health of the mother.

During the last three months of pregnancy, it is especially important for the body to have enough calcium for proper skeletal development. Chia seeds contain almost five times more calcium than milk. In addition, they contain boron, which is another critical mineral for bone health.

Iron is essential for the development of red blood cells, which transport oxygen through the body. During pregnancy, a higher iron intake is needed to facilitate the increase in the mother's blood volume and the development of the baby's blood.

They slow down the absorption of sugar

High blood sugar is a cause of high-risk pregnancies, as it is associated with complications such as high birth weight, increased likelihood of cesarean delivery, and preeclampsia. Once in the stomach, chia seeds form a gelatin-like substance that slows digestion and keeps blood sugar levels stable.

In addition to slowing down the absorption of sugar, chia seeds slow down the process of converting sugars and carbohydrates from seeds into energy. This slow-burning process, combined with the high protein content, leads to a lasting increase in energy.

How to consume chia seeds?

Chia seeds have a light, nutty taste and can easily be added to a number of dishes as a side dish, but chewing small seeds such as flax or chia usually does not make omega-3 and other nutrients readily available for digestion and assimilation. The best way to make full use of the vitamins and minerals in them is to grind them or soak them.

Soaking. There is some debate about whether chia seeds need to be soaked before eating. It will not harm you if you consume them directly, but by soaking them, their "ripening" is stimulated, which releases the enzyme inhibitors that serve to protect the seeds. This makes it much easier to digest and utilize the nutrients inside them.

To soak chia seeds, simply add water to them in a ratio of 1:10. This is about 1.5 tablespoons of seeds in a glass of water. Pour the water into a plastic bowl and slowly add the seeds, stirring at the same time to prevent lumps from forming. Leave to stand for about 30 minutes, then stir again. Then seal the bowl and store it in the refrigerator for up to two weeks.

Because, when soaked in water or other liquids, chia seeds can gain up to 12 times their weight, they are a great way to prevent dehydration. Therefore, if you decide to use them without soaking, you should know that they absorb some fluid from the body during digestion and it is necessary to drink plenty of water throughout the day to keep the body well hydrated.

Grinding. Another option is to grind chia seeds in a coffee grinder or food processor to break down their hard outer shells. When in powder form, they can easily be used in most gluten-free recipes such as pancakes, muffins, bread, and even pasta. However, when grinding seeds rich in omega-3, it is important to store them in a tightly closed glass container in the refrigerator or freezer.

Seeds are not the only important part of the chia plant. The sprouts are also edible and can be used in salads, sandwiches, and other dishes.

Dosage of chia seeds

 For adults: 15-20 grams (approximately two to three tablespoons) of chia seeds are enough to meet the daily needs of omega-3.

Children and teenagers aged 10 to 18 can take up to 10 grams a day.

Children under 10 should not take more than one tablespoon.