Chia seeds: nutritional properties, benefits and contraindications
Chia seeds are full of properties with a thousand benefits. It is no coincidence that the word "chia", in the Aztec language from which it derives, really means "strength": the ancient peoples of Central and South America had been consuming these seeds since ancient times, aware of the benefits they bring to our health. Chia is also called Salvia Hispanica, and it is a floral plant belonging to the Lamiaceae family.
In Europe we have known chia seeds only recently (they have been admitted on the market as food products only since 2009), but their incredible properties immediately made them famous and highly appreciated in the most varied recipes due to their excellent nutritional values. : they are rich in vitamins, proteins, fibers, fatty acids such as omega 3, mineral salts and much more!
So let's find out together what is the content of these excellent seeds that are so good for health, how many calories they contain, what they are for, how to use them in our recipes and what may be any contraindications to their consumption.
Properties of chia seeds: nutritional values and calories
Chia seeds have really excellent nutritional values, from which their multiple properties derive, recognized in Salva Hispanica for millennia. First of all they have a high content of mineral salts and above all calcium: in 100 grams of product there are 177 milligrams of this salt, a quantity 5 times higher than milk! And we know how important calcium is for our diet: the recommended amount per day is 800 mg, take this into account in your diet! The calcium contained in chia seeds can be an excellent substitute in the case of lactose intolerance.
Other minerals found in chia seeds include iron, potassium, zinc, magnesium, selenium, boron and molybdenum. These seeds are really rich in essential fatty acids such as omega 3 and omega 6. In 100 grams of product there are about 20 grams of omega 3, which constitutes approximately 20% of their weight!
Vitamins are also not lacking in chia seeds: the vitamin C content is surprising (7 times higher than the quantity found in oranges, foods naturally rich in this nutrient!). Then there are vitamins A, B6, B12, E, niancina, thiamine and riboflavin. They are also rich in amino acids and natural antioxidants such as, among proteins, lysine, methionine and cysteine, and there is no shortage of fiber either! A real panacea, in short, for our health.
Are you wondering how many calories these exceptional seeds have? Soon said: in 100 grams of product there are 486.
What are chia seeds used for? All the benefits, from the treatment of constipation to the nervous system
Chia seeds, our Hispanic Sage, are full of benefits for the health of our body. First of all they have an energetic function for the body and are really very satiating: from this point of view they can be useful for those who intend to lose weight or go on a diet. Their ability to absorb liquids up to more than 10 times their own weight promotes deflation and immediately gives you a sense of satiety that will then lead you not to overeat.
The high fiber content makes them a panacea if you suffer from constipation: their laxative properties are known, excellent for cleaning the intestine (of course, being careful not to overdo it ...). Chia seeds also facilitate digestion by protecting the stomach walls: if you suffer from heartburn you should really add them to your diet!
Their richness in amino acids favors the formation of proteins and antioxidants: they are therefore excellent against the aging of bones and skin. They then help to control the level of sugar in the blood and regulate cholesterol (in fact, they are recommended for suffer from high cholesterol), as well as blood pressure.
Finally, chia seeds improve the function of the central nervous system, helping to limit the symptoms of many diseases.
Chia seeds and thyroid: great for your health!
Chia seeds are also very suitable if you have thyroid problems, whether it is hypothyroidism or hyperthyroidism. The seeds, in fact, contain selenium and zinc, two substances that play an important role in regulating the functioning of the gland, in turn responsible for our metabolism and protein synthesis, and which should never be missing in the diet of those suffering from these diseases. , for which adequate nutrition is important.
By promoting the regular functionality of the thyroid, chia seeds help restore hormonal balance, alleviating all the symptoms associated with this kind of problem.
How to use chia seeds: here are the recipes to include them in your daily diet!
It is now clear that chia seeds are good for you! But how to use this ingredient in our recipes? There are many different ways, some very simple, others more complex to insert them in our diet, obviously in the right quantity and without exaggerating. First of all it should be remembered that chia seeds do not contain gluten and can therefore be consumed even in case of celiac disease or intolerances. Always try to choose organic chia seeds and include them in your diet in the recommended amount, without overdoing it.
If you are a novice cook (or you simply do not have enough time) the simplest way to ingest chia seeds is to take them raw as if they were natural supplements: a spoon a day accompanied by a sip of water will be more than They can then be taken in the form of an infusion: just toast them lightly in the right quantity, then immerse them in boiling water, perhaps together with spices, lemon and honey.
Raw they are excellent for breakfast or as a snack or snack together with yogurt, in milk, with muesli or cereals, or with fresh fruit: perfect for indulging in delights even if you are on a diet! You can put a tablespoon of organic chia seeds in your salad or on quinoa or a barley or millet "salad".
Chia seeds can be used as you like to make vegetable dishes more flavorful and nutritious, or they can be added to the mixture of bread, quiches, focaccia and baked goods. In short, green light to your imagination! winter period the seeds of Salvia Hispanica are really delicious to add to a good hot minestrone ... add a spoon to the recipe that we recommend in the video:
Chia seeds: recommended quantity and contraindications
If consumed in the recommended quantities, chia seeds have no contraindications. Side effects can occur, however, if the dose of 25 grams per day is exceeded (attention: they must always be consumed together with a liquid element, water or milk!).
In these cases, allergic cramps, intolerances or hypersensitivity reactions may occur, which usually occur with bowel problems: cramps, swelling or diarrhea may occur. In some cases, exceeding the recommended dose of chia seeds can lead to a lowering of the blood pressure.
Finally, pay attention to possible drug interactions, which could be caused in particular by the conflict between omega 3 fatty acids and the intake of anticoagulants and thinners.
For more scientific information on chia seeds you can visit the Humanitas website.
