Chia seeds (Salvia hispanica) are edible seeds of a flowering plant from the mint family. The seeds, originating from Mexico and Guatemala, have a long history as they had medicinal purposes and were an essential part of the human diet in the ancient Aztec and Mesoamerican cultures.
CHIA SEEDS: Chia, in General, | Images of chia seeds | How to use | Modes of enjoyment | Dosage | Chia and weight loss | Recipes | Questions and Answers | Sources/references
Chia seeds were originally grown in Mexico and have long been valued for their medicinal and nutritional properties. They were even used as currency at one point.
Chia means "strength" in the Mayan language, and chia seeds were known as a runner's food, as runners and warriors used them as fuel while running long distances or during battle. Likewise, Aztec warriors consumed the seeds for energy and endurance.
Video content: Chia seeds and the general effect on the health of the organism
Due to its outstanding properties, Salvia hispanica has been used for centuries in many branches of traditional medicine. According to Ayurveda, chia seeds can help nourish the blood and promote proper digestion thanks to their ability to absorb water in the gastrointestinal tract and form a gel-like substance.
The nutritional value of this superfood is exceptional
Just two tablespoons of chia seeds contain:
- proteins: 4.7 g
- fat: 8.7 g
- alpha-linolenic acid (ALA): 5 grams
- Carbohydrates: 11.9 g
- fiber: 9.8 grams
- calcium: 14% daily value (DV)
- Iron: 12% DV
- magnesium: 23% DV
- Phosphorus: 20% DV
- Zinc: 12% DV
- vitamin B1 (thiamine): 15% DV
- vitamin B3 (niacin): 16% DV
DV - abbreviation for required daily intake.
Chia seeds are rich in protein (amino acids), fiber, manganese, phosphorus, and calcium. In addition, as mentioned above, they are an excellent source of omega-3 fatty acids such as α-linolenic and linoleic acids.
Video content: Chia - a source of quality essential fatty acids
In addition, Chia seeds are rich in polyphenols and antioxidants such as caffeic acid, rosmarinic acid, myricetin, quercetin, and others. It is also considered a low-carb food because the net carbs (total grams of carbs minus grams of fiber) are relatively low.
Two tablespoons of chia seeds have about ten grams of dietary fiber. Foods rich in fiber promote gut health. The fiber in chia seeds can also keep you full for longer, especially if you soak the seeds first. The soft outer layer covering the seeds softens and hardens into a gel-like form that can expand further in the stomach.
Chia seeds also contain a lot of antioxidants. A diet high in antioxidants can reduce the risk of many diseases, including heart disease and some types of cancer. Antioxidants scavenge free radicals from body cells and prevent or reduce damage caused by oxidation.
Images of chia seeds
Image: showing Chia seeds in different shades
Learn about the many ways to use chia seeds in your diet
Chia seeds can be added to baked goods, drinks like smoothies, and other recipes to add extra nutrients to your diet. Chia seeds are a staple in many health-conscious households. Due to their small size, mild taste, and versatility, chia seeds are easy to include in your daily diet.
Chia water
One of the easiest ways to incorporate chia seeds into your diet is to add them to water. To Make (40 grams) of chia seeds in 4 cups (1 liter) of water for 20-30 minutes. To make chia water, you have to add some flavor to this water; you can enrich the drink with chopped fruit or freshly squeezed lemon, lime, or orange juice.
Juice with chia seeds
Water isn't the only liquid you can soak these super-seeds in. Add 1/4 cup (40 grams) of chia seeds to 4 cups (1 liter) of fruit juice and soak for 30 minutes to make a drink packed with fiber and minerals. Ensure your intake is moderate, as fruit juice contains a lot of sugar.
Chia pudding
Chia pudding can be prepared just like chia water. Add more seeds and let the mixture soak longer for a thicker, pudding-like texture. This treat can be made with milk (or a plant-based milk alternative), including flavors such as vanilla and cocoa.
Video content: 5 ways to use Chia seeds
Chia pudding is a delicious dish that you can eat for breakfast or as a dessert. You can also try mixing the prepared meal in a blender to create an even smoother pudding structure.
Chia seeds in smoothies
If you want to make your smoothie even more nutritious, consider adding chia seeds. Chia can be used in almost any smoothie. Add oat seeds, peanut or almond butter, banana, frozen fruit, or other superfood powders to your smoothie. In addition, you can make smoothies with water, vegetable milk, yogurt, or coconut water.
Chia flakes
If you want to try something different for breakfast, you can replace your regular cereal with chia flakes. Soak the seeds overnight in milk (or a plant-based or vegan substitute such as almond milk) and top them with nuts, fruit, or spices such as cinnamon. You can also use mashed banana and vanilla flavoring for a delicious morning treat.
Addition to salad
Chia seeds can be sprinkled over your salad to add texture and a healthy boost. Mix the seeds and add your favorite salad greens. Chia seeds can also be added to salad dressing. Making your dressing can be a much healthier alternative to store-bought dressings containing sugar and other additives.
Bread with chia seeds
Chia seeds can be added to many recipes, including bread. For example, you can try homemade buckwheat bread, which is healthy and tasty. Add walnuts to the bread for additional nutrients and prepare it with whole wheat or semolina flour.
Chia seeds can also be added to gluten-free bread mixes. You can also add seeds to other homemade baked goods.
Chia seed marmalade
Chia seeds can absorb up to 10 times their dry weight in water, making them an excellent substitute for pectin in a jam. Chia jam is also much easier to make than traditional jam. Try adding blueberries and honey and ditch the refined sugar.
Granola, protein bars, or energy bars
Chia seeds can be added to homemade granola, energy, or protein bars to add fiber. Try making energy bars with chia seeds and dates, coconut oil, vanilla, and optional extras like dark chocolate, coconut, nuts, and dried fruit.
Bread crumbs
Chia seeds are a great low-carb substitute in recipes that use breadcrumbs as a binder. However, you will usually need to use less chia than breadcrumbs. For most recipes, only 1 to 2 tablespoons is enough.
Ways to consume chia seeds
Chia seeds can be eaten whole, soaked, or ground. These tiny but mighty super seeds are full of omega-3 fatty acids and other nutrients that add a lot of variety to your daily diet. If you want to take advantage of the unique health benefits of chia seeds, start by eating them - start with about two tablespoons a day and slowly increase your intake.
Whole dry seeds
Unlike flax seeds, you do not need to grind chia seeds to add nutrients to your diet. However, it is also essential to know that if you eat whole seeds, they absorb water from your body during digestion, so drink plenty of water throughout the day to keep your body hydrated.o hydrated.
Whole chia seeds can be added to yogurt, oatmeal, smoothies, shakes, granola mixes, waffles, and muffins. Whole chia seeds are also a great addition to a healthy dessert recipe to increase the nutritional value of your finished product.
Soaked seeds
Not only are soaked seeds much easier to digest, but they also help increase the amount of nutrients your body can absorb.
Image: Chia seeds soaked in water
To get the most nutrients from your food and maximize the potential benefits of chia seeds, try soaking them before adding them to a recipe or smoothie.
Ground seeds
Chia seeds can be ground in a coffee grinder or blender to break the hard outer shell before eating. This helps the body absorb more nutrients, including protein. In addition, ground chia seeds can be used as flour in gluten-free recipes, such as pancakes, muffins, bread, and pasta. After grinding, store them in a closed glass container in the refrigerator.
How many chia seeds can you eat per day?
Chia seeds are a great source of fiber, and you can use them to supplement your diet to help you achieve your goals. It would be best to get about 38 grams of protein for men and 25 grams of fiber per day for women, but most people only get 14 grams of fiber per day on average. The recommended dosage is 20 grams or about 1.5 tablespoons of chia seeds twice daily.
Because chia seeds are high in fiber and absorb water, they can cause digestive issues in sensitive people, including gas and bloating. Therefore, gradually increase your intake while ensuring adequate hydration to reduce gas and bloating.
If you are taking medication for hypertension or diabetes, check with your doctor before adding chia seeds to your diet, as they may affect your blood pressure and blood sugar.
Video content: What happens when you consume Chia seeds regularly every day?
It is essential to follow the recommended amount of chia seeds so that you do not experience any side effects that may result from an overdose. These seeds can even act as a mild blood thinner and are not recommended to be eaten immediately before surgery or by those taking prescribed blood thinners.
Chia seeds are not recommended to be consumed even if you suffer from low blood pressure. Usually, doctors advise pregnant women to refrain from consuming these seeds. An overdose of the seeds can cause discomfort in the gastrointestinal tract, as they contain a large amount of alpha-linolenic acid.
Men, in particular, should only take the recommended amounts of these seeds, as consuming excessive amounts of this acid can increase the risk of prostate cancer. There is also a risk of overdosing on phytonutrients if these seeds are consumed in an amount that exceeds the recommended or reasonable amount.
How to use chia seeds for weight loss?
When soaked in water, these tiny black and white seeds surprisingly dissolve into a gel-like consistency. Chia seeds can help with weight loss, as the high protein and fiber content in chia seeds helps you feel fuller for longer, which can deter you from snacking and overeating - which in turn can promote weight loss.
Drinking chia water in the morning is a great way to create a routine. The assimilation of nutrients will also be better if they are consumed on an empty stomach. Chia seeds come in two varieties – black and white. There is no or negligible difference in the nutritional value of the two varieties.
Chia seeds can be included in any weight loss diet for an additional source of healthy fats, fiber, and antioxidants. Adding chia seeds to your diet is an easy way to correct your weight. Chia seeds are enriched with alpha-linoleic acid (ALK), omega fatty acids. Omega 3 is known for its effects and properties that strengthen the brain and protect heart health.
Video content: weight loss with Chia seeds
A sedentary lifestyle is one of the reasons for weight gain. Chia seeds provide energy and make you more active. When you start building muscle mass, among other things, the number of mitochondria (cell organelles that produce energy in the form of ATP) also increases. This not only increases your energy level but also speeds up your metabolism.
Leptin is a hormone that suppresses hunger and is produced by fat cells (adipose tissue). The more protein you eat, the more leptin will be produced. Chia seeds are a good protein source and help activate leptin, which in turn helps suppress appetite, prevent overeating, and maintain a healthy weight.
Some tasty and healthy recipes with chia seeds
1. Vegan Protein Pancakes
Dough ingredients:
- Two spoons of ground flax seeds
- 20 g ground almonds
- 300 ml soy milk
- 200 g of quinoa flour
- One medium banana, mashed
- Two tablespoons of maple syrup
- coconut oil
For blueberry chia jam (200 ml):
- 200 g of mashed blueberries
- Two tablespoons of chia seeds
- 1-2 tablespoons of maple syrup, to taste
- Two teaspoons of lemon juice
For the additional dressing:
- 100 g of coconut or Greek yogurt
- One tablespoon of pistachios or pumpkin seeds
- mixed berries
Preparation instructions:
Mix the ground flax seeds with six tablespoons of water in a small bowl and let them soak while you make the jam. Mash the blueberries with a fork in the pan and place over low to medium heat until a bubbly syrup forms. Remove from heat and stir in the chia seeds, maple syrup, and lemon juice. Allow to cool slightly, then transfer to a small serving glass.
Video content: Chia seeds - 6 suggestions.
Place ground almonds, milk, flour, banana, maple syrup, and a pinch of salt in a blender. Blend the flaxseed mixture to make sure it's thick and fluffy, like an egg, then add it to the blender mixture and blend until smooth and thick.
Heat one teaspoon of coconut oil in a large pan over medium heat and add a tablespoon of batter. Cook for a few minutes on one side until the edges are browned, and the top is bubbling. When the batter becomes sandy in color, flip it with a spatula and cook for a few more minutes until dark golden brown. Set aside while you repeat the process with the remaining dough, adding another teaspoon of coconut oil to each batch.
Cover the pancakes alternately with layers of chia jam and dressing. Top the pancakes with the remaining yogurt and another spoonful of jam, then sprinkle with the nuts, seeds, and berries to serve. Leftover jam can be stored in the refrigerator for up to 1 week.
2. Protein bars with dried apricots and seeds
Ingredients:
- 140 g of dried apricots
- 40 g of oatmeal
- 40 g of dried coconut
- 25 g of sunflower seeds
- One tablespoon of sesame seeds
- 15 g of dried cranberries
- Three tablespoons of any protein powder
- One tablespoon of chia seeds
Preparation instructions:
Purée the apricots in a blender with 150 ml of boiling water and oatmeal, then place the mixture in a bowl. Toast the coconut, sunflower, and sesame seeds in a non-stick pan over low heat, then stir into the apricot mixture along with the cranberries, protein powder, and chia seeds to make a thick mixture.
Pour the mixture over the entire baking paper length (approximately 1 cm thick). Place in the refrigerator until the mixture hardens and cuts into thin slices for serving.
Salad with lemon chia seed dressing
Ingredients for the salad:
- 4 cups of fresh spinach
- One large sweet potato, peeled, sliced, and baked
- 1 cup cooked quinoa
- One can of chickpeas, rinsed and drained
- 1/2 cup almonds
- One large apple, diced
- 1 cup chopped red cabbage
- One large sliced avocado
For the dressing:
- 1/4 cup olive oil
- Two tablespoons of fresh lemon juice
- Two tablespoons of balsamic vinegar
- Two teaspoons of honey or agave syrup
- Two teaspoons of chia seeds
- a pinch of salt and freshly ground black pepper
Preparation instructions:
Mix spinach, sweet potato, quinoa, chickpeas, almonds, apples, red cabbage, and avocado in a large bowl. For the dressing, combine olive oil, lemon juice, balsamic vinegar, honey or agave, and chia seeds in a small bowl or glass. Season with salt and black pepper to taste. Drizzle the dressing over the salad and toss well to coat, then serve.
Frequently Asked Questions and Answers
What are the benefits of chia seeds?
The fiber in chia seeds is primarily soluble fiber and additional mucilage, which is the substance responsible for the sticky texture of chia seeds. These fibers often help lower cholesterol and slow and improve digestion, preventing post-meal blood sugar fluctuations and promoting feelings of satiety[1].
How do chia seeds help with weight loss?
Chia seeds are an excellent source of plant-based protein, essential for building muscle, regulating blood sugar, and burning fat. Protein helps you feel fuller for a more extended period, and when consumed, it also reduces your appetite and overall calorie intake[2].
Do you need to soak chia seeds before eating?
There is no need to soak chia seeds to consume them or reap their benefits. However, from a culinary point of view, chia seeds work best if they are submerged or mixed with some liquid (for example, chia pudding, cakes, smoothies, or yogurt mix)[3].
Sources and references
Source: Family Health Guide. Conventional and alternative treatment, Dr. Jaro Lajovic, Publishing House Mladinska knjiga
1. Chia Seeds - https://www.hsph.harvard.edu
2. How To Use Chia Seeds For Weight Loss - https://www.thehealthsite.com
3. Do You Need to Soak Chia Seeds Before Eating Them? - https://www.behindtheplate.ca
