Properties and benefits of chia seeds.
Chia seeds are famous for their properties and health benefits. They are a rich source of minerals, known to be very good for bones, including calcium, magnesium and phosphorus. One of the main characteristics of chia seeds is the high concentration of essential polyunsaturated fatty acids, such as omega-6 and omega-3. The latter are known for their protective action on the heart and brain: on the one hand, they help strengthen brain function and prevent the risk of Alzheimer’s, on the other, they lower “bad” LDL cholesterol and regulate blood triglyceride levels, thus reducing the risk of cardiovascular disorders. Let’s not forget that chia seeds have a low glycemic index.
Chia seeds contain a variety of antioxidants: not only ascorbic acid (vitamin C), but also ferulic acid, caffeic acid, and quercetin. This means that consuming them in the right amounts could help maintain youthful skin and counteract the effects of free radicals and thus cellular aging. The presence of B vitamins promotes healthy metabolism. Finally, chia seeds are a good source of calcium, which is beneficial for healthy bones and teeth, and other minerals including phosphorus, magnesium, iron, and potassium.
How many chia seeds should you eat per day?
The daily serving of chia seeds is 15 grams (about 70 kcal). An adult can increase this daily intake to up to 25 grams (about two and a half teaspoons), but you should never exceed 30 grams. They can be included in children’s diets, but avoid exceeding 10 grams per day.
How to eat chia seeds
To reap all their nutritional benefits, chia seeds should be eaten raw, added to a dish, such as yogurt or pudding, or to a liquid. They can also be incorporated into soft doughs such as bread, focaccia, savory pies, and even lentil, chickpea, or spinach balls.
Do chia seeds help you lose weight?
Chia seeds are a weight-loss food, primarily because they have a high satiating effect, thus encouraging reduced food intake. They also contain calcium, which plays a key role in lipid metabolism, helping burn fat. Furthermore, their fiber content promotes peristalsis and helps reduce bloating.
Contraindications:
Chia seeds have no particular contraindications. They are well tolerated, however, consuming too many at once can cause abdominal discomfort, constipation, and bloating. For this reason, it’s important to drink adequate amounts of water, especially if the seeds haven’t been pre-soaked. Those suffering from inflammatory bowel diseases such as ulcerative colitis, Crohn’s disease, or diverticulitis may need to adjust their fiber intake or limit their consumption of fiber-rich foods such as chia seeds.
Caution should be exercised if you’re taking medications for hypertension or diabetes, as seeds may increase the effectiveness of the medication. Consult your doctor or dietitian for advice. Avoid them if you have a nut or seed allergy: this is rare, but better to be safe.
