A miracle named Chia
You must have heard of chia seeds. They are everywhere, you will come across them in shops and on menus in cafes. They are the subject of many scientific studies [1, 2, 3], and even books [4]. It may seem that this is a novelty of recent years, but the opposite is true. Chia seeds were very popular in ancient history - the Aztecs used them as a source of energy and hydration during long marches.
Chia seeds are exceptional primarily for their high content of polyunsaturated fatty acids (in the ideal ratio of omega-3 and omega-6), and they are also a rich source of protein, fiber, antioxidants, vitamins and minerals. Chia seeds also have the unique ability to bind and retain water, increasing their volume up to 10x.
Chia as a superfood
Chia should be part of our diet because they are incredibly nutritionally rich and at the same time low in calories. They contain a large amount of protein (15-25%), fiber (18-30%), a large amount of antioxidants and also 100% more potassium than bananas, 200% more iron than spinach, 500% more calcium than milk and 1400 % more magnesium than broccoli (based on the same weight).
Chia as brain food
Thanks to the unique content of omega acids, chia seeds make us think better and we can concentrate more and longer. B group minerals and vitamins calm us down, and tryptophan is needed for the synthesis of serotonin and melatonin, the "good mood" hormones.
Chia and sports
Chia seeds are also popular among athletes. They provide energy and hydration during long sports performances, and also speed up regeneration. They help the feeling of satiety and are thus popular even when losing weight.
And we can go on, chia improves digestion and the immune system, protects against cardiovascular diseases, acts against inflammation and also supports healthy skin, hair and nails. In addition, they are a great choice for all allergy sufferers.
recommended daily dose
1-2 spoons, always add more water
As with other foods, use everything in moderation and do not exceed the recommended amount. Excessive consumption of chia seeds can cause dehydration and indigestion. People with low blood pressure (chia lowers blood pressure) and people taking blood thinners should also be careful.
Use
Chia has versatile uses, you can sprinkle it on your salad, add it to oatmeal or smoothies. For the best possible use of all the beneficial substances, it is recommended to use chia in the form of a gel (pre-soaked seeds).
Chia pudding is also very popular:
• 2 tablespoons of chia seeds
• ¾ cup plant-based milk (almond or coconut milk is recommended)
• pinch of salt
• to taste – fresh fruit, chocolate, honey, vanilla, …
Mix the seeds with milk, season and leave overnight in the fridge. The seeds will swell and form a gel.
Note
As with other foods, think quality! Recent tests of the ADOST! have shown that some batches contain highly toxic substances.
Resources:
1 – 15 health benefits of Chia seeds according to science. Just Miller. (28/08/2017) ( link )
2 – The promising future of Chia. Norlaily Mohd Ali, Swee Keong Yeap, Wan Yong Ho, Boon Kee Beh, Sheau Wei Tan, Soon Guan Tan. (21/11/2012) ( link )
3 – Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography. Oliviert Martínez-Cruz, Octavio Paredes-López. (4/7/2014) ( link )
4 – The Miracle CHIA Seed: Wayne Coates, Ph.D. (2014). ( link )
