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These are small black seeds that can now be easily found even here in health food stores or even in many supermarkets.
They originally come from the area of present-day Mexico, where they were commonly consumed by the Aztecs, Mayans, Incas and other indigenous peoples of the Americas.
The seeds are harvested from a plant called Salvia hispanica, which belongs to the same family of herbs as peppermint. Their name “chia” comes from the Mayan language and means “strength”.
Why should you consume chia seeds?
One tablespoon of these seeds contains up to 5 grams of fiber.
Fiber supports better movement of food through the intestines, aids digestion, provides a feeling of fullness and, last but not least, ensures regular bowel movements.
In addition, chia seeds are full of omega-3 fatty acids, manganese, phosphorus, protein and other substances important for the body.
Here are a few very interesting facts in which chia seeds excel:
- 100% more potassium than bananas
- 200% more iron than spinach
- 100% more fiber than oatmeal
- 500% more calcium than milk
- 300% more selenium than flax seeds
- 700% more omega-3 fatty acids than salmon
- 1400% more magnesium than broccoli
- 500% more protein than beans
- more folic acid than asparagus
- more antioxidants than blueberries
- more lignans than flax seeds
Health benefits of chia seeds
Now let’s take a closer look at the health benefits that consuming chia seeds provides.
Blood sugar control
Chia gel is often used in making desserts to slow down the digestion of sugars. This is achieved by creating a barrier between the sugars and digestive enzymes.
The result is an even release of sugars into the blood instead of a sharp rise followed by a drop. This effect is especially beneficial for diabetics.
Try, for example, adding it to pudding or fruit yogurt.
They hydrate the body
Since chia seeds are able to absorb a lot of water, they help retain fluids and electrolytes in you. This is particularly beneficial for athletes and children.
If you are planning to spend a lot of time in the sun during the day, have chia seeds for breakfast and drink plenty of water. This will help prevent possible heatstroke.
Easily digestible
Our body can very easily digest chia seeds and absorb nutrients from them in the digestive tract.
Most of the nutrients they contain are water-soluble, so soaked seeds are more easily digestible for the body than dry ones.
They cleanse the intestines
Chia seeds increase stool bulk and allow it to pass more easily through the intestines, during which they bind to other food residues as well as toxins trapped in our digestive tract.
They are therefore an excellent means to maintain regular bowel movements and prevent constipation.
Versatile
Chia seeds taste great, so you can add them to anything, from salad dressings to baked dishes and pasta sauces.
You can also add them to soups, ice cream or juices.
Suitable for celiacs
Chia seeds do not contain gluten. This makes them an important source of fiber and protein suitable for anyone.
You can freely use them to replace wheat, rye, barley or oats.
Other benefits of chia seeds
Among the many other health benefits of chia seeds, the following are worth mentioning:
- support weight loss by reducing insulin resistance
- contain a lot of the amino acid tryptophan (regulates appetite, better sleep and mood)
- prevent cardiovascular diseases
- increase energy and performance
- can reverse metabolic syndrome
- lower bad LDL cholesterol
- increase good HDL cholesterol
- reduce the risk of colon cancer
How to use chia seeds
Chia seeds have a mild nutty flavor that goes well with almost any dish. They are therefore extremely versatile in the kitchen.
These seeds are also hydrophilic, which means they absorb liquids and create a gel. In about 10 minutes they absorb ten times their own weight!
Take 1/4 cup of chia seeds (0.5 dcl), add 2 cups of water or juice (4 to 5 dcl) and let it sit overnight in a closed glass container. In the morning it will be a gel.
If you prepare this gel with water, it will last about 3 weeks in the fridge (with juice it’s shorter because it contains more sugars). You can then add this gel to smoothies, desserts or even consume it directly.
You can also grind the dry seeds into flour and then use it as a substitute for regular flour in gluten-free and vegan baking, or as an addition to protein drinks.
If you like the taste of raw chia seeds, add them to your breakfast oats or muesli.
