Chia Seeds
Superfood, weight loss miracle, protein bomb: chia seeds have been called all this and much more in recent years, as they've exploded in popularity. And while the health miracles associated with this protein-packed seed are often exaggerated, they still have plenty of impressive health benefits to offer.
Chia seeds...
- ...are packed with fiber.100 g of chia seeds contain an impressive 34 g of fiber, which will help keep you full for long. Drinking lots of water will optimize this effect.
- ...strengthen bones and teeth.Chia seeds are packed with calcium and phosphorus, which help keep teeth and bones strong.
- ...promote blood formation.100 g of chia seeds provide almost 62 percent of your daily requirement of chia seeds, which help the body form new blood.
- ...are a great source of magnesium.100 g of chia seeds contain 95.7 percent of your daily recommended amount of magnesium, an essential mineral which helps keep the nervous system functioning correctly.
- ...strengthen the immune system.Chia seeds are a great source of zinc, which helps keep the immune system healthy as well as promotes hair growth and healthy skin.
- ...protect the blood vessels.The fat contained in chia seeds comprise almost exclusively mono- and polyunsaturated fatty acids, which help keep cholesterol levels at a healthy level and can prevent harmful deposits in the blood vessels.
- ...can thin blood.Although the research is not yet complete, there is some evidence that chia seeds may have a blood-thinning effect. This can be positive for some, but if you are taking blood-thinning medication, suffer from a blood clotting disorder or have low blood pressure, discuss with your doctor if you should eat chia seeds before integrating them into your diet.
- ...still need to be studied.Chia seeds are still quite new on the mass-produced market, so it is unclear who might be allergic to them, and whether other potential side effects might occur in certain people.
What You Should Know About Chia Seeds
Superfood, weight loss miracle, protein bomb: chia seeds have been called all this and much more in recent years, as they've exploded in popularity. And while the health miracles associated with this protein-packed seed are often exaggerated, they still have plenty of impressive health benefits to offer.
Origins
Chia seeds comes from Central America, where they've been known and loved in the Andean countries for about 5,000 years. They get their name from the Mayans, who ate them and used them as medicine as well. "Chia" translates to "power" in the Maya language.
Season
Chia seeds are available all year round.
Taste
Chia seeds have a mild, slightly nutty taste.
Find all our chia seed recipes here.
How Healthy Are Chia Seeds?
Chia seeds are known for being a good dieting ingredient, however when you look at the facts, don't really live up to this reputation, as they have relatively high calorie, carb and fat contents. However their rich fiber content means chia seeds will keep you full for a long time. Chia seeds also aid in digestion and can bind toxins in the body.
One of the most marked health benefits of chia seeds is their high vitamin E content; 100 g contains a whopping 29 mg of this vitamin, which helps protect the body's cells and keep the immune system health. Chia seeds are also rich in calcium, which helps keep the bones and teeth strong. Chia seeds contain about three times as much of this mineral as milk. Chia seeds are also rich in omega-3 and omega-6 acids, which are beneficial for the heart, circulation and brain.
If you suffer from celiacs disease or are on a gluten-free diet, you're in luck. Chia seeds are 100% gluten free.
| CHIA SEEDS NUTRITIONAL INFO (100 g) | |
|---|---|
| Calories | 440 |
| Protein | 21 g |
| Fat | 31 g |
| Carbohydrates | 49 g |
| Fiber | 33 g |
Shopping and Cooking Tips
Storage
Store chia seeds in airtight packaging such as a tin or screw-top jar in a dark, cool place, and they'll stay fresh for a very long time.
Preparation
If you want to eat chia seeds pure, soak them in water for a few hours, preferably overnight.
What to Make With Chia Seeds
Chia seeds can be used just like linseed. They spice up muesli, bread, cakes or really any baked good. They're also delicious stirred into yogurt or on top of salaeds.
Chia seeds also add a delicious texture and numerous health benefits to smoothies. Simply mix 1-2 teaspoons of chia seeds with milk, a vegan milk alternative or fruit juice, and let them swell until the liquid takes on a pudding-like texture. Then combine in your smoothie.
