Chia seeds have been known as a so-called superfood for several years. The chia plant (lat. Salvia hispanica) is an herbaceous plant from the mint family, such as sage, and comes from Mexico.
The seeds are said to have a number of positive effects on our body and 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 bowel and digestion
- Chia seeds are rich in antioxidants
- Chia seeds have a positive effect on blood sugar levels
In this article, you will learn 6 reasons why the southern seeds are so healthy in more detail and why they should be a regular part of your diet.
Versatile preparation
The small black seeds are easy to prepare and can be used in a surprisingly wide variety of ways. A heaped tablespoon is about 15 grams, which is the recommended amount per day.
You can use them as a garnish as a topping on yogurt, muesli, porridge or salad. Meanwhile, breads with chia seeds are no longer a rarity at the bakery. 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 flavorless and can now be added to various smoothies, for example, according to personal taste.
With milk or plant-based milk, you can make what is known as chia pudding, provided you allow the chia seeds enough time to swell. The pudding tastes particularly good with seasonal fruits, honey, and spices such as cinnamon or vanilla.
The soaked chia seeds can even be stored in the refrigerator for up to a week. Meal prep is really worth it here! There are countless tasty recipes!
Porridge with chia seeds – try it now
But the superfood is not only delicious, it is also rich in healthy nutrients.
Chia seeds contain important omega-3 fatty acids
Chia seeds have a high content of omega-3 fatty acids, which you can also find in fish, microalgae or vegetable oils. Because the body can better absorb the nutrients from oil, chia oil is also produced.
The recommended daily amount is 2 g of the oil. It helps to prevent 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 into smoothies or other foods. Since they can increase in volume by 9 to 12 times their original size when soaked, the seeds serve as an ideal water reservoir and provide the body with an extra portion of liquid.
If you use the seeds as a topping, you should bear in mind that they can continue to swell in the stomach. This ensures a particularly long-lasting feeling of satiety. But be careful not to consume 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 real 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 source of protein than animal products, for example. It can be utilized by the body more quickly. They also have twice the protein content of other seeds and grains.
The protein content of chia seeds is particularly interesting for athletes for muscle building.
Chia seeds are good for the intestines and digestion.
Chia seeds promote healthy digestion. With 35 g of fiber per 100 g, they are among the most fiber-rich foods. Their fiber content is similar to that of flaxseed, twice as high as that of peas, and even three times higher than that of whole grain oats.
Dietary fibers stimulate gastrointestinal activity and promote digestion due to their intestinal cleansing function. This also protects against diverticulitis.
Since humans can only digest fiber slowly, they also ensure a long-lasting feeling of satiety. However, more than 30-35 g of fiber per day is not recommended, as this can lead to unpleasant bloating.
For people with celiac disease, in particular, the seeds are a high-quality source of protein compared to other types of grain because they are naturally gluten-free.
Chia seeds are rich in antioxidants
Free radicals can be formed in the body as a result of harmful environmental influences. 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 are therefore particularly beneficial for your body's immune 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, and on the other hand, the slower digestion provides continuous energy.
This fact can be useful for athletes or diabetics. You are constantly supplied with energy, so you are less likely to experience hunger pangs.
