Nutritions

What are the Chia Seeds? – Definition, Preparation, Effects, and More

chia seeds

Chia Seeds Definition

Chia Seeds is an annual herbaceous summer plant from the mint family. Its botanical name is Salvia Hispanic.

The seeds of the plant, which originally come from Mexico and are grown in many American countries, can be eaten raw or dried or added to drinks.

They also serve as a basis for vegan puddings or thick smoothies and can be used as an egg or fat substitute for baking.

Since December 2014, cold-pressed Chia Seeds oil can also be as a novel food ingredient in vegetable oils and dietary supplements.

There are also quantity restrictions for this is a maximum of 10 percent chia seeds oil in vegetable oils and a maximum of 2 gm chia seeds oil per day in food supplements.

How to consume chia seeds? – The best preparation

  1. If you need to take full benefit of the chia seeds, you should soak the seeds. The sources are therefore suitable for mueslis, smoothies, or as a refreshing drink.
  2. It is the easiest way to prepare seeds to soften them in water and refine them with a little lemon juice – and you have a refreshing drink.
  3. But they are also a great addition to muesli with yogurt, almond milk, or rice milk. Then add a few more fruits, and you have a full meal.
  4. There are also great recipes with chia in salads or as chia pudding.

What are the nutritional values of Chia Seeds?

  • Their nutrient profile is convincing on both a macro and a micro-level. 100 g chia seeds contain 5 g carbohydrates, 21 g protein, and 24 g unsaturated fatty acids.
  • Thanks to this division, seeds have a positive effect on muscle building and ensure a long-lasting feeling of satiety. A unique ability that favors this effect: the roots can bind nine times their amount of water.
  • At the micro-level, the superfood impresses with high calcium (606 mg / 100 g) and magnesium (306 mg / 100 g) values. Also, the miracle seeds are rich in iron, potassium, and zinc.
  • This nutrient profile supports the positive effect of chia seeds on athletic performance and the health of the skeleton and muscles.

What are the Top Effects of Chia Seeds?

Top Effects

  • Stabilize the blood sugar level for a prolonged feeling of satiety
  • Support regeneration and health of the musculoskeletal system
  • Provide high-quality vegetable protein and many essential micronutrients
  • As support in strength and endurance sports as a valuable satiety-maker as part of a diet or as a regular nutrient kick.
  • Chia seeds, quickly and easily integrated into your daily diet. Even the ancient many people swore by the effect of seeds.

CHIA SEEDS – EFFECT WHEN LOSING WEIGHT

  • The long-lasting feeling of satiety favored by  seeds makes it easier to reduce the total daily calorie intake.
  • It is easier to avoid snacks, for example. In this way, the Insulin level remains stable, and fat burning between meals is supported.
  • Eaten as an early dinner or as an alternative to an afternoon sweet, they can help you lose weight as part of a low-calorie diet.

CHIA SEEDS – EFFECT IN SPORTS

  • The valuable micronutrients of the seeds can support performance and health across all sports.
  • Due to their extremely high calcium and magnesium content, they can positively influence the development and maintenance of the skeleton and the work of the muscles.
  • The iron it contains promotes the burning of carbohydrates after exercise and contributes to faster regeneration.
  • Long-distance athletes, in particular, benefit from the potassium it has, which helps the body to replenish its glycogen stores after exercise quickly.

CHIA SEEDS – BENEFICIAL EFFECTS ON HEALTH

  • The lipid profile of the seeds consists of 60% of the essential omega-3 fatty acids that our body cannot produce itself. Studies have found numerous beneficial effects of the fatty acids.
  • It contains the overall health of the cardiovascular system. Omega-3 acids support a healthy lifestyle as part of a balanced diet.
  • Chia seeds can contribute to the supply of omega-3 fatty acids as part of a balanced diet.

CHIA SEEDS FOR HEALTHY SKIN

  • Since the antioxidants in the seeds bind free radicals, they have a positive effect on the skin. With their antioxidant properties, they can help slow down the aging process.
  • They are said to provide the skin with long-lasting moisture from the inside out.
  • In the event of reddening of the skin, the vitamin B3 and zinc contained in it help make the skin supple again.

What are the side effects of Chia Seeds?

  1. Chia can lead to feeling constipation in people who are not used to a high-fiber.  Diet regularly eat whole grain products, vegetables, and legumes.
  2. For example, a daily intake of 15g (approx. 1 tablespoon) should not exceed in the long term.
  3. If the seeds are soaked before consumption and eaten with sufficient liquid. The risk of constipation decreases and give way to a digestive effect.

Also Read:  What is MCT oil? – Definition, Issues, Consumption and More

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