Chia seeds can also cause side effects. Before consumption, chia seeds must be soaked in liquid to make them swell. If the seeds are eaten raw and without liquid, they clump together in the intestine and cause blockages.
Even if the intestine is not used to a high-fiber diet, constipation can occur. Too much fiber can also cause diarrhea and flatulence . In rare cases, this causes chronic inflammation in the intestine. If people are sensitive to excessive amounts of fiber, the chia seeds should be distributed over several servings a day.
If you already have health problems, you should consult a doctor before eating the chia seeds. The omega-3 fatty acids have a natural blood-thinning effect. If blood-thinning medications are taken at the same time, eating chia seeds is not advisable.
If chia seeds are consumed in too large a quantity, side effects can rarely occur due to the chia seeds themselves. Since chia seeds belong to the sage plants or plants , allergic reactions can occur, for example. There are cross allergies with mint, rosemary, and thyme. Therefore, you should watch out for watery eyes, breathing problems, and rashes.
It is recommended not to exceed the daily maximum of 15g, as there are currently no long-term studies on the effects of chia seeds in Europe .
Since the chia seeds do not contain gluten, they can be consumed by people with gluten intolerance. However, it is important to buy only organic chia seeds so that no pesticides are absorbed.
What exactly are chia seeds?
The chia plant belongs to the genus Salvia (sage). Chia , the plant originally from Mexico, was spread by the Spanish conquerors after their return to Europe. Today, the chia plant is mainly grown in South America, Mexico, and Australia. The seed pods are harvested in October and gently dried in the air.
Chia seeds contain a large amount of omega-3 fatty acids, proteins, and fiber. They offer many health benefits and are therefore considered a superfood. But do the small black seeds have side effects in addition to their numerous positive properties? You can find out more in this post.
What do chia seeds do in the body?
Chia seeds contain 20% vegetable protein. The proteins ensure the protein supply and support the build-up of the muscles.
Calcium, phosphorus and magnesium are needed to build bones and teeth . The superfood contains five times as much calcium as milk. The daily requirement is already covered by eating chia seeds in an amount of 15 grams.
The seeds consist of 38% chia oil. This is mainly composed of omega-3 fatty acids , which promote the elasticity of the vessel walls. They have a positive effect on cholesterol levels and help lower blood pressure.
Low blood pressure relieves the cardiovascular system and reduces the risk of cardiovascular disease. The consumption of chia seeds also increases the release of messenger substances, such as serotonin, which helps to cope with stress more easily.
Chia seeds also contain many vitamins. Vitamins B1, B3, and vitamin E support the function of the nerves. The connective tissue is strengthened by the increased formation of collagen fibers. The hair grows strong and shiny. The vitamins also promote the immune system's defensive activity.
This is additionally supported by the antioxidants contained in the superfood , which also make our skin shine. Free radicals are captured and neutralized by the antioxidants. Premature cell aging is prevented. Microinflammation heals faster in the body .
Chia seeds also contain a lot of healthy fiber . Consumption regulates digestive activity and promotes the balance of bacterial flora in the intestine . In addition, the fiber causes a long feeling of satiety , which can also help the chia seeds lose weight. By relieving the pancreas, blood sugar levels also fall.
How many chia seeds can you eat per day?
Since there is still too little information about long-term consumption of large amounts of chia seeds, a maximum daily dose of 15 grams is currently recommended. This amount corresponds to around 1.5 heaped tablespoons of the superfood. Too much consumption of chia seeds can cause side effects.
Why are chia seeds considered healthy?
Chia seeds are considered healthy because they contain a lot of valuable ingredients. The high fiber content supports weight loss and the breakdown of body fat . The immune system is supported. By regulating cholesterol levels , no harmful fats are deposited on vessel walls. The risk of thrombus formation decreases.
The unsaturated alpha-linolenic acid contained in the chia seeds supports the buildup of DHA and EPA , two long-chain fatty acids. These have an anti-inflammatory effect and help to eliminate cells with an abnormal rate of division.
Chia seeds are often used in healthy breakfasts. For example, as a topping in porridge . Despite the positive effects, side effects can also be triggered by chia seeds.
Chia Seed Recipe – Raspberry Chia Pudding
Chia seed pudding with raspberries
Ingredients
- 2 tbsp chia seeds
- 1 pack of vanilla sugar
- 100 ml milk or plant drink
- Fresh raspberries
Preparation
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Pour the chia seeds and vanilla sugar with milk or a vegetable drink of your choice.
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Puree fresh raspberries and wholly or partially mix with the pudding.
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Leave to swell in the fridge for at least 2 hours, preferably overnight.
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Garnish as desired with berries and chia seeds or coconut flakes.
Tip
Nutritional values
