Chia seeds are a superfood for a reason. They contain a lot of healthy and nutritious ingredients that only a few plants have.
Chia seeds, originally “Salvia hispanica”, originate from a flowering plant that belongs to the mint family.
They got their name from the word “chian” which means oily.
You can use them in countless ways, and in the text below we present all their advantages.
How to use chia seeds
You can use them whole grain or you can grind them.
The great news for people with gluten intolerance is that they are gluten-free and very low in sodium.
You can make bread, pasta or even muffins from ground seeds.
As a whole grain, you can use it in salads, and slimming shakes.
You can also make pudding.
Indeed, the possibilities are endless for consuming this magical food.
In the morning
If you consume chia seeds after waking up with a glass of water, your stomach will thank you. Chia seeds improve bowel function and help the digestive tract stay healthy. Consuming chia seeds in the morning gives a feeling of satiety and thus helps to reduce calorie intake during the day.
The popular trend on Tik Tok and in other channels has been on the rise lately.
Many who have tried drinking water with chia seeds swear that they lost weight and felt fuller for longer.
Chia seeds are full of fiber and can aid in weight loss as they can stream up to 12 times their size when dipped in water.
In this way, when they are consumed, they increase the feeling of satiety and help you eat half as much as your usual meals.
Just two tablespoons of seeds contain 7 grams of fiber, 5 grams of omega-3 fatty acids, 4 grams of protein and 250 mg of calcium.
Best time to drink chia water
It may be best for your diet to drink this water at least 30 minutes before a meal.
In this way, the seeds will have time to stream into your stomach and create a feeling of satiety.
Thus, it will help you to take in less food during the meal.
Drink chia seeds
One way to consume these seeds is to add them to your drinks.
You can include them in your daily menu by adding them to a fruit drink.
This drink will give you energy and will enrich your body with many vitamins and minerals.
It will help you to be active all day and reduce the need for food.
Chia pudding for weight loss
One way to consume chia seeds is to make a pudding out of them.
You can make pudding in different ways and with the ingredients you want.
Chia seeds acquire a gel-like structure and fill your stomach as we have already mentioned.
It can be a complete meal or a snack between meals. It is excellent if you are on a specific diet and want to get rid of extra pounds.
A big misconception is that protein can mostly be found in meat and legumes.
You will probably be surprised to comprehend that each chia seed has approximately 20% protein.
In addition to providing energy, the intake of these seeds will increase the endurance of your body.
Due to these characteristics, the use of chia seeds before training is an excellent choice for all athletes and people who practice sports recreationally.
These super-powerful seeds contain about 25% dietary fiber.
The seeds are very easy to digest, so for example, unlike flax, they do not need to be ground before use.
Soak the seeds in yogurt or any of the dairy products as desired. You can also add some fruit.
The best choice when it comes to fruit is a red fruit. This breakfast is prepared very quickly and is a great choice when you are in a hurry.
With this breakfast, you will provide the body with all the necessary nutrients for a healthy start to the day.
You can be sure you will not have sudden changes in blood sugar levels and hunger pangs.
They are excellent for improving mood and have anti-depressant effects.
By consuming chia seeds, you will satisfy the body’s need for calcium.
Chia seeds contain up to 5 times more calcium than milk. Milk is otherwise considered the main source of calcium.
They are rich in vitamin C and contain 7 times more vitamin C than oranges
They are very rich in iron and are an excellent source of this supplement.
Compared to spinach, they have even 3 times more iron.
Potassium is a mineral that is widely represented in our bodies.
It is responsible for the functioning of nerve, muscle and heart tissue.
Chia seeds contain up to 2 times more potassium than a banana, which is considered a rich source of potassium.
You can add fenugreek seeds to your smoothies.
They go equally well with sweet or salty varieties.
You can add it to your fruit or vegetable smoothie.
Even better if you mix fruits and vegetables as desired and then add seeds.
It can be your morning meal or a snack between afternoon meals. The choice is yours.
Your body will be healthy and slim.
Chia seeds at night
The best time to consume chia seeds is in the morning after waking up. In this way, the healthy work of the intestines is encouraged, the metabolism accelerates and it creates a prerequisite for the rapid digestion of each meal during the day.
However, consuming them before going to bed helps calm your body and sleep better.
The best way to eat chia seeds
As we have already mentioned in the text, these seeds can be consumed in different ways.
Dry seeds can be eaten whole or ground. As such, they can be added to salads, smoothies, and juices or mixed into oatmeal or yogurt.
If they are added to the liquid, they will slightly stream and increase their volume, but will still retain their slightly crunchy texture.
A daily dose of chia seeds
It is usually recommended to take 20 grams per day, i.e. 1.5 to 2 large spoons. We must mention that you should not forget to drink a lot of water because the lack of liquid can have the opposite effect and have unwanted effects on your digestion.
Chia seeds at night for weight loss
For weight loss, however, we recommend consuming these seeds in the morning on an empty stomach or later in the day to prevent overeating later.
Eating in the evening can help reduce appetite before going to bed if you have a habit of eating late or snacking during the night.
However, if you are hungry, a better option is to have a nutritionally rich, healthy meal for dinner because chia seeds alone will not serve you up.
Chia seed energy bar
Many energy food manufacturers have started producing their energy bars with chia seeds.
They are an excellent source of energy because they are full of protein and give the body energy.
You can make your own energy bars, the internet is full of healthy recipes with these seeds.
If you still don’t want to spend time on preparation, jump to the nearest store. Almost everyone has them.
It is very important to pay attention to one thing. Never eat them before bed, they can disturb your sleep.
Given that they are full of energy, they are intended to be consumed as a snack between meals or as a snack before training.
Given that they are very rich in protein and fiber, they are an excellent choice after training because they help repair and build muscles.
Chia in yam
These seeds have the ability to absorb 10 times their dry weight in water.
This is why they can be used as an alternative to pectin in jams.
A lot of sugar is added to jams precisely because of the pectin, its taste is bitter.
To avoid adding a large amount of sugar, you can simply use chia seeds instead of pectin.
You will have delicious jams that you can consume as a snack during the day or as a meal with a healthy type of bread.
These seeds are an excellent substitute for white flour, which is otherwise used to thicken sauces.
Since they have the characteristic of turning into a gel, they can be used as an alternative to flour for the preparation of sauces, cream broths, soups or cooked dishes.
In that case, you will have a healthy and balanced lunch.
Should you eat chia seeds every day
Eating seeds is certainly very healthy and offers numerous health and nutritional values.
However, some individuals may experience unwanted effects if they eat large amounts of these seeds.
These are mostly people who have problems with allergies, diabetes or high blood pressure.
How long should I soak it?
You can make chia seeds by soaking ¼ of the salt of the seeds in one salt liquid. It can be almond milk or water.
Leave them to soak for about 20 minutes.
That’s how long it takes for them to get a gel-like structure, soften and be suitable for chewing.
They can be stored in the refrigerator for up to 5 days.
You can make them ahead of time and then use them as needed for your snacks or meals.
Should kids eat chia seeds?
The answer is YES.
This superfood is an excellent nutritional supplement for children.
Full of omega-3 fatty acids, antioxidants and fiber, they are great for the development of children’s bodies.
Also, essential fats help children’s brain development, and eyesight, improve concentration and strengthen the immune system.
For woman body
These magical seeds are full of antioxidants. As such, they are the best friend of women and female skin.
In addition to working wonders for weight loss, they are great for the skin.
These seeds help keep your skin healthy and shiny.
They repair damage to the skin and prevent aging.
They stimulate the production of collagen, so your skin will thank you if you consume them regularly.
Chia seeds and estrogen
Although it was mentioned that they have an effect on estrogen, we will still break this prejudice.
Flaxseed is considered a phytoestrogen, that is, it affects the production of estrogen in the body. Unlike flax, chia seeds have no effect on estrogen in the body.
Boost hair growth
They are full of essential amino acids so they do a great job when it comes to hair loss.
They prevent hair loss and affect the growth of new hair.
Moreover, they help in the fight against inflammation.
Copper and zinc from chia seeds help with thinning hair and accelerate hair growth.
Detox your body
Since they turn into a gelatinous mass when liquid is added to them, they perfectly collect and expel toxins from the body.
Because of these effects, they are an incredible dietary supplement for weight loss and detoxification.
It is very important to note that they relieve pain during the cycle.
More importantly, they affect the regulation of sudden mood swings caused by changing hormone levels.
Another surprising effect they have on insulin resistance.
They control metabolic processes and regulate hormones so that they have a very favorable effect on insulin resistance, keeping the body in balance.
Chia seeds are one of the greatest sources of Omega 3 fatty acids.
These acids are extremely important for the normal functioning of brain processes.
Omega 3 fatty acids are otherwise found in fish oil, flax seeds and kiwi seeds.
They are extremely healthy when it comes to preventing heart diseases and the cardiovascular system.
They are rich in antioxidants and fiber.
They contain high levels of magnesium and zinc, iron and calcium.
For strong bones
They are rich in nutrients such as calcium, phosphorus and magnesium.
These ingredients are extremely important for healthy and strong bones.
Some studies suggest that sufficient intake of these nutrients is very important for maintaining good bone mineral density.
However, it cannot be said with certainty that these data are completely accurate because the studies were performed on animals.
More human studies are needed to confirm this information.
They improve dental health
Chia seeds are excellent for the health of your teeth and oral hygiene. They are full of potassium, calcium, vitamin A and phosphorus. As such, it is no wonder that they represent strong support for your teeth.
Potential side effects
Although they contain numerous health benefits and belong to superfoods, they can still cause some unwanted effects.
Therefore, you must inform yourself how they are used and use them accordingly.
Danger of suffocation
If you consume them dry, there is a risk of them getting stuck in your throat and posing a potential choking hazard.
Otherwise, dry chia seeds absorb water very well, due to which they swell, become gelatinous and increase their volume up to 3 times.
Therefore, in order to avoid the risk of choking on chia seeds, it is best to soak them for 10-20 minutes before use.
Interactions with drugs
These seeds have some of their own good properties that help lower blood pressure and high blood sugar levels.
If you are already taking medication for some of the mentioned diseases, consuming chia seeds can cause very serious drops in blood serum levels or blood pressure.
This can lead to very serious health complications.
Although allergies to chia seeds are very rare, they can cause some reactions in a small number of people.
Symptoms that should be paid attention to if they occur are itching and swelling of the lips or tongue, vomiting or diarrhea.
In rare cases, severe allergies can lead to anaphylaxis, a life-threatening reaction.
In that case, it is necessary to ask for urgent medical help.
Although they are very healthy for the stomach and digestive system, their hard surface can be difficult to break down.
It can be difficult for the body to get rid of them and deport them from the body.
If you have a sensitive stomach, you need to soak them so that your body can digest them more easily.
Ground chia seeds are also an excellent alternative to whole seeds because it is easier for the body to absorb all the nutritional components of chia seeds.
How to store chia seeds
The best way to store seeds is to put them in transparent glass jars so that they know what is in the jars.
The jar should be tightly closed and you can store it outside the refrigerator or in the refrigerator.
If you keep them in the refrigerator, they will last a little longer.
Chia seeds history
In ancient times, they were called “super seeds”, “superfood”, “magic food” and “miracle seeds”.
It became known as early as 3500 years ago because it was the food of the ancient Mayans, Aztecs and Indians.
Mayan and Aztec warriors used chia seeds as their only food when they had to travel long distances.
They had no need to stop and eat on their travel.
Interesting chia meal suggestions
In addition to the already mentioned meals or snacks that you can prepare with chia seeds, we have prepared some more interesting suggestions for you:
– Different types of bread,
– For savory or sweet muffins
– As a substitute for eggs
– For healthy tortillas
– Crispy, crumb coating for fish or meat
– For homemade burgers or meatballs
– In a stir fry
– Added to dips
– For preparing chia pancakes
– For delicious truffles
– Sweet balls of chia seeds
– Different types of protein bars
– Raw chia toppings
– Baked-in cakes
– Baked-in cookies
– For crackers
– Ice cream or ice pops
– For granola
– Pizza bases
– Adding to tea
– Homemade lemonade
– Magic falafel
Tips for buying chia seeds
When buying chia seeds you should pay attention to the following things:
– Always buy black or white chia seeds, avoid brown seeds
– Choose seeds from Ecuador, Mexico or Bolivia
– 99% purity is what you should be looking for
– Buy 100% unprocessed and raw Chia seeds
– Choose organic chia seeds
The largest producers of chia seeds
The largest and leading exporter of chia seeds is China.
Is growing chia seeds a profitable job
Growing chia seeds has become a very profitable business. The reason for this is the growing demand for this superfood in markets around the world.
What else can be mentioned about this magical superfood?
In addition to being an excellent source of numerous nutrients, they are very easy to prepare.
In a very short time, you can have a perfectly healthy and balanced meal.
If you are not already using them in your diet, we are sure that we have given you enough reasons to start.
Moreover, we advise you to include them in your children’s diet. That way, you will instill healthy habits in them from early childhood.
The ways to consume them are unlimited, and we leave enough space for you to be creative and come up with your own original recipe for a perfect meal with chia seeds.