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All about chia seeds: properties and benefits to live better and be fit

Chia seeds

What are chia seeds and why are they good for the whole body? Thanks to the presence in them of vitamins, minerals and essential fatty acids.

Chia seeds are an excellent ally for health and are rich in nutrients , deriving from Salvia Hispanica a plant native to Mexico characterized by these flat and oval seeds that can take on different colors. For millennia they have been used in Central and South America in everyday nutrition for the many benefits that derive from them. These include, for example, the intestinal balance and the proper functioning of the nervous system .

With a similar appearance to sesame seeds and a dark brown to black color, chia seeds have found great success in the last decade for their surprising properties. Thanks to the high content of calcium, minerals and essential fatty acids, they have become must-haves in the super food category. Let’s find out better what are all the benefits that can be obtained and how to combine them with everyday dishes.

Chia seeds
Chia seeds

All the benefits of chia seeds

They may be small seeds, but the properties they manage to enclose in such a small space are truly worth the nickname of super food.

Thanks to the presence of omega 3 they help the body to eliminate bad cholesterol , while favoring the increase of the good one. The essential amino acids instead found in each seed favor the correct activity of the organism in all its functions.

They are very oily and have a characteristic that makes them truly unique: they can absorb large quantities of water forming a sort of gel that facilitate the passage of waste in the intestine and, for this reason, are particularly suitable for those suffering from constipation.

Finally, in addition to presenting many vitamins useful for innumerable functions of the organism, they have a low sugar content and satiating properties thanks to the characteristic of storing liquids: for this reason chia seeds for weight loss are indicated in many diets.

Chia seeds: nutritional values

About 100 g of product contain:

  • 15.6 g of protein
  • 43.8 g of carbohydrates
  • 30 g of lipids (of these 23 g are unsaturated fats )
  • 37 g of fiber

Chia seeds calories are 486 calories for about 100 grams of product. This is mainly due to the presence of essential fats, which are essential for the well-being of health. Among the components of these seeds there is also a rich percentage of trace elements such as calcium, zinc and copper not to mention the presence of omega 3 fatty acids, natural antioxidants, amino acids and a high content of vitamins such as vitamin C, followed by others such as A, B6, B12 and E.

The use of chia seeds: how to eat them

Chia seeds in yogurt
Chia seeds in yogurt

Once you have listed all the characteristics of this food, you will still be wondering: what are chia seeds for? There is no easier answer: chia seeds are an ally of the line and for the well-being of the body and, if taken regularly and carefully, they can bring many benefits. of 15 g per day (about two tablespoons), strictly raw in order not to lose all its nutritional properties.

Chia seeds can however be eaten in many ways ranging from cold dishes to those cooked in the oven. Perfect for a salad based on meat, fish or vegetable alternatives. Also excellent for baked goods such as homemade cakes or bread. Delicious biscuits for breakfast with chia seeds and fennel seeds made with rice flour or vegetable oil without using butter or animal fats.

In summer you can also prepare energy smoothies based on banana, pineapple and kiwi and add the seeds at the end or, for breakfast, you can combine them with a jar of yogurt and enjoy them cold so as not to lose any of its precious qualities.

Chia seeds: contraindications

Despite being highly valued for their nutritional values, chia seeds also have some contraindications to keep in mind:

  • the first is based on the daily amount ingested . In fact, it is advisable not to deviate from that indicated above by about 15 g, the characteristic of storing a lot of water could lead to cramps or abdominal swelling at the level of the intestine .
  • Careful consumption, perhaps asking your doctor for advice in the case of people suffering from arterial hypertension and who are being treated. The seeds in fact reduce blood pressure and could enhance the effect of drugs leading to opposite states of hypotension.
  • People with diabetes also need to be careful about taking chia seeds. These have the characteristic of reducing blood glucose which, for those who already use insulin on a daily basis, can lead to cases of hypoglycemia to which attention should be paid.

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