For some years now, chia seeds have been known as a so-called superfood. The chia plant (lat. Salvia hispanica) is a herbaceous plant from the lipflower family, such as sage, and comes from Mexico.
Supposedly, the seeds have a lot of positive effects on our body and our health. But what are they?
- Chia seeds contain important omega-3 fatty acids
- Chia seeds keep you full for a long time
- Chia seeds are an optimal source of protein
- Chia seeds are good for the intestines and digestion
- Chia seeds are rich in antioxidants
- Chia seeds have a positive effect on blood sugar levels
In this post, you'll learn 6 reasons why the southern seeds are so healthy in even more detail and why they should be on your menu on a regular basis.
Varied preparation
The preparation of the small black seeds is simple and their use is surprisingly versatile. A heaped tablespoon is about 15 grams, which is the recommended amount per day.
You can garnish them as a topping on yogurt, , cereal, porridge or salad. In the meantime, breads with chia seeds are no longer uncommon among bakers. If they are crushed, they unfold their full potential.
If you let them swell in water, they multiply their volume and their nutrients can be better absorbed. The resulting chia gel is virtually taste-neutral and can now be added to various smoothies, for example, to suit your personal taste.
With milk or plant milk, you can make the so-called chia pudding with sufficient swelling time. The pudding tastes particularly good when refined with seasonal fruits, honey, and spices such as cinnamon or vanilla.
The soaked chia seeds can even be kept in the fridge for up to a week. Meal Prep is really worth it here! There are countless tasty recipes!
But the superfood can not only be prepared deliciously, but it is also rich in healthy nutrients.
Chia seed pudding with raspberries
Ingredients
- 2 tbsp chia seeds
- 1 pack of vanilla sugar
- 100 ml milk or plant drink
- Fresh raspberries
Preparation
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Pour the chia seeds and vanilla sugar with milk or a vegetable drink of your choice.
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Puree fresh raspberries and wholly or partially mix with the pudding.
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Leave to swell in the fridge for at least 2 hours, preferably overnight.
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Garnish as desired with berries and chia seeds or coconut flakes.
Tip
Nutritional values
Chia seeds contain important omega-3 fatty acids
Chia seeds have a high content of omega-3 fatty acids, as you can also find in fish, microalgae, or vegetable oils. Because the body is better able to absorb the nutrients from oil, chia oil is also produced.
The recommended daily amount is 2 g of the oil. It has a supportive effect in the prevention of cardiovascular diseases. In addition, omega-3 fatty acids also have an anti-inflammatory effect.
Chia seeds keep you full for a long time
The seeds have the excellent property of swelling many times their size. You should let them soak for at least 10-30 minutes. With just a few grams, you can make a large portion.
Chia seeds quickly have a satiating effect when you mix them with smoothies or other foods. Since they can increase in volume by 9 to 12 times when soaked, the seeds serve as an ideal water reservoir and provide the body with an extra portion of fluid.
If you use the seeds as a topping, you should bear in mind that they can swell even further in the stomach. This ensures a particularly long-lasting feeling of satiety. But be careful not to eat too many dry seeds.
Chia seeds are an optimal source of protein
Because of their high protein content of almost 20%, chia seeds are considered true protein bombs and appetite suppressants. Chia seeds consist, among other things, of essential amino acids, which the body cannot produce itself.
Vegetable protein is considered a higher quality protein source than, for example, animal products. It can be used more quickly by the body. They also have twice the protein content compared to other seeds/cereals.
Especially for athletes, the protein content of chia seeds is interesting for building muscle.
Chia seeds are good for the intestines and digestion
Chia seeds promote healthy digestion. With their 35 g of fibre per 100 g, they are among the most fibre-rich foods. Their fiber content is similar to that of flaxseed, twice as high as that of peas and even a good three times higher than that of whole grain oatmeal.
Fiber stimulates gastrointestinal activity and promotes digestion due to its intestinal cleansing function. This also protects against diverticulitis.
Since people can only digest fiber slowly, they also ensure a long-lasting feeling of fullness. However, more than 30-35 g of fiber per day is not recommended, as this can lead to unpleasant flatulence.
Especially for those affected by celiac disease, the seeds are a high-quality source of protein compared to other cereals because they are naturally gluten-free.
Chia seeds are rich in antioxidants
Harmful environmental influences can cause so-called free radicals to form in the body. These are considered to be partly responsible for aging, can cause cell damage and promote disease. Antioxidants protect against free radicals and their effects. They are considered true cell boosters.
Chia seeds are rich in a variety of different antioxidants and therefore have a particularly beneficial effect on your body's defence system as part of a balanced healthy diet.
Chia seeds have a positive effect on blood sugar levels
Due to the high fiber content of chia seeds, the breakdown of carbohydrates into glucose slows down. This has a balancing effect on blood sugar levels. On the one hand, this effect keeps you full for longer, on the other hand, the slower digestion provides continuous energy.
Athletes or diabetics can take advantage of this fact. Cravings attacks are less common because you're constantly energized.
