Chia seeds are known worldwide as a healthy superfood. The Mexican chia seed belongs to the genus of sage plants. The Mayans and Aztecs already considered the small seeds an important food for a life of good health.
In Europe, chia seeds have not been on the menu for that long. They are therefore considered “novel food” (novel food). The edible seeds of the chia plant (Salvia hispanica) are high in fiber, trace elements, minerals, protein, polyunsaturated fatty acids and omega-3 fatty acids.
Chia seeds – the most important facts at a glance:
- Chia seeds contain five times as much calcium as milk.
- They are oval and gray with black and white spots, with a diameter of about 2 millimeters.
- The currently recommended daily intake of the DGE is a maximum of 15 grams.
- Chia seeds are vegan.
- Since chia seeds, like flaxseed, poppy seeds, or sesame seeds, are oilseeds, they are also gluten-free.
Now the question arises: what do chia seeds really do? Is the trend justified or just a myth?
This blog post will give you the answers to exactly these questions.
Chia seeds: an overview of nutritional values and ingredients
Chia seeds consist of 20 percent protein. Their fat content is 30 percent and they consist of 40 percent carbohydrates.
Taking the recommended daily intake of 15 g into account, chia seeds can help you absorb 5 g of dietary fiber and 2.7 g of ALA (omega-3 polyunsaturated fatty acid alpha-linolenic acid).
Chia seed nutrition facts (per 100 grams of chia seeds)
| Energy | 486 kcal |
| Fat | 31 g |
| Protein | 16 g |
| Carbohydrate | 42 g |
| – Dietary fiber | 34 g |
| Minerals | |
| Sodium (Na) | 15 mg |
| Potassium (K) | 405 mg |
| Calcium (Ca) | 630 mg |
| Magnesium (Mg) | 335 mg |
| Phosphorus (P) | 860 mg |
| Iron (Fe) | 7.7 mg |
| Zinc (Zn) | 4.6 mg |
| Vitamins | |
| Vitamin C (ascorbic acid) | 1.0 mg |
| Vitamin B1 (thiamine) | 0.62 mg |
| Vitamin B2 (riboflavin) | 0.17 mg |
| Vitamin E (tocopherols) | 0.5 mg |
| Vitamin B12 | 0 µg |
Have a healthier breakfast now!
What exactly are chia seeds?
The chia seed is a swelling, white or black seed. The chia seed plant is scientifically called “Chia Salvia hispanica”.
It is an annual herbaceous summer plant and belongs to the labiate family.
Originally, the chia seeds come from Mexico and South America. They have been part of a healthy diet for the Aztecs and Mayans for 5000 years.
Chia seeds can be consumed raw or dried. In the USA, Canada and Australia they are ground into flour. The flour can be used to make bread or oil.
Chia seeds have a high swelling capacity. They can bind up to 25 times their own weight in water.
That is why they are used as a basis for vegan pudding and smoothies or can be used as a vegan egg substitute or fat substitute in baking and baked goods.
Daily requirement of chia seeds
The recommended daily intake of chia seeds is 15 grams. This was determined by the European Food Safety Authority. That's about a tablespoon.
“This amount is considered harmless to health as long as long-term studies are still lacking in this country,” explains nutritionist Antje Gahl of the German Nutrition Society.
In the US, the recommendation is different: the agency advises a maximum consumption of 48 grams of chia seeds per day.
But what happens if you eat too many chia seeds? You can find this information in our blog!
Healthy & delicious muesli for breakfast
Do chia seeds have side effects?
Chia seeds can lead to side effects if consumed incorrectly.
Possible side effects of chia seeds are:
- If you do not drink enough fluids, the seeds can clump in the intestines and cause constipation
- diarrhea and bloating
- Blood-thinning effect due to omega-3 fatty acids
The side effects of chia seeds can therefore mainly affect the gastrointestinal tract if not enough fluids are consumed.
Important: Anyone who suffers from a blood clotting disorder or cardiovascular problems or takes blood-thinning medications should consult a doctor before taking large amounts of chia seeds. Chia seeds can affect the cardiovascular system.
You can find everything you need to know about the side effects of chia seeds here.
Enjoy strawberry chia porridge!
What is so healthy about chia seeds and how do they affect the body?
Chia seeds are considered healthy. However, the effect of chia seeds on the body has not yet been thoroughly investigated.
The seeds have earned the title “superfood” due to their high fiber content, the proteins they contain, their high protein content, their ability to regulate blood sugar and to promote digestion. In addition, chia seeds are gluten-free and contain unsaturated fatty acids, which, in contrast to saturated fatty acids, are essential for a healthy diet.
These additional points are attributed to chia seeds as having a positive effect on our body:
- Relief from joint pain and heartburn
- Healthier skin due to the anti-inflammatory omega-3 fatty acids
- facilitates weight loss through long-lasting satiety and reduced cravings
- due to its water-binding effect, it is considered a home remedy for diarrhea
Incidentally, the seeds are said to help lower blood sugar and cholesterol levels and prevent cardiovascular diseases.
Losing weight with chia seeds – how they help you
Chia seeds can help you lose weight.
These properties can make it easier for you to lose weight with chia seeds:
- you feel less hungry for longer thanks to a long-lasting feeling of satiety
- Chia seeds contain high-quality proteins, which have a positive effect on weight loss
- Chia seeds help build muscle, which means you burn more calories
- You can effectively counteract cravings with chia seeds
Do you want to know how many calories you need per day? Then use the online calorie calculator and you'll know immediately.
What is the difference between chia seeds and flax seeds?
The differences between chia seeds and flax seeds are not huge, but there are a few things to report.
They are two fundamentally different plants.
That is why the two seeds differ in some nutrients:
- Flaxseeds contain slightly more fat than chia seeds
- Chia seeds have a higher calcium, antioxidant, and omega-3 fatty acid content. Both have a good omega-3 and omega-6 ratio.
- Flaxseeds score points with more vitamin E, while chia has a higher vitamin B1 content
- Flaxseeds should be crushed or ground before consumption to be able to absorb all essential nutrients.
- Both seeds contain a high amount of fiber, which is beneficial for good digestion.
- Flaxseeds are native, chia seeds are not.
How do I consume chia seeds? – The best preparation
Chia seeds are extremely versatile and always delicious. If you want to take full advantage of the benefits of chia seeds, you should soak the chia seeds so that they can swell. This creates a so-called chia gel, which is perfect for muesli or fresh smoothies.
The easiest way to prepare them is to simply soak the chia seeds in water and add a little lemon juice – and just like that, you have a refreshing drink made with chia seeds.
But chia seeds are also a great addition to muesli with yoghurt, almond milk or rice milk. Add a few fruits to the chia seeds and you have a delicious chia pudding.
You can sprinkle the chia seeds in muesli, smoothies or over breakfast porridge, or use them as a topping. Try them out!
Discover porridge from VERIVAL
Chia recipes – What can I do with the superfood?
You can add chia seeds not only to your muesli, you can prepare a wide variety of delicious things from the seeds.
Here is our recipe for a delicious chia seed pudding with blood orange and tangerine. The chia seed pudding can also be eaten in the evening 😉
Vegan chia seed pancakes
Preparation time: 15 min.
Cook time: 30 min.
Total time: 45 min.
Servings: 8 pancakes
Calories: 120 kcal
Ingredients
- 100 g oats
- 50 g flour
- 1/2 sachet baking powder
- 1 sachet vanilla sugar
- 1 pinch of salt
- 300 ml non-dairy plant-based drink
- 20 g melted coconut oil
- 1.5 tbsp chia seeds
Preparation
- First, grind the oats in a small blender so that the oats become oat flour.
- Then mix the oats with the flour and baking powder.
- Add the vanilla sugar and fold in a pinch of salt.
- Next, melt the coconut oil and add the chia seeds and oil to the ingredients.
- Finally, pour the vegan milk into the rest of the ingredients.
- Then carefully mix all the ingredients together with a spoon until a dough is formed. If there are still lumps in the dough, don't worry, they will disappear during frying.
- Heat a pan and add a little oil for frying. Our insider tip is to use a small pan that can also be used for eggs, so that all the pancakes are the same size.
- Add small portions of the dough to the pan and fry the pancakes until they are a golden brown.
- Finally, stack all the pancakes and top them with fruit, nuts or chia seeds.
Nutritional information
Calories: 120 kcal
More delicious chia seed recipes, such as the porridge berry slice or the Verival breakfast pizza, can be found here.
You can even make chia bread out of the seeds – just try it!
Healthy breakfast from VERIVAL
Frequently asked questions
How can you eat chia seeds?
Chia seeds are often mixed into muesli, smoothies, puddings and jam. You can also eat chia seeds on their own in crackers, pancakes and bread. The seeds are most popular as a topping sprinkled over yoghurt, porridge and other healthy breakfast dishes.
What are chia seeds used for?
Chia seeds keep you full for a long time. The unsaturated fatty acids and fiber in chia seeds create a long-lasting feeling of satiety. Chia seeds bind nine times their own weight in water, swell up in the stomach and keep you full for a long time. That's why chia seeds also help you lose weight.
Should you soak chia seeds?
Soaking chia seeds is not absolutely necessary, but it is possible, depending on the effect you want to achieve with the chia seeds. As soon as these seeds come into contact with water, they swell up. This swelling causes a long-lasting feeling of satiety.
What vitamins, fats and other healthy ingredients are found in chia seeds?
Chia seeds contain up to 38% fat, up to 23% protein and about 40% carbohydrates. They also contain vitamins A, niacin, thiamine, riboflavin and folic acid. In addition, they contain the minerals calcium, phosphorus, potassium, zinc and copper, as well as antioxidants. Chia seeds are low in sodium and the rest is fiber, which turns into a mucilage or gel when it comes into contact with water.
Where can I buy chia seeds?
You can easily buy chia seeds from us at the Verival online shop. You can either buy our organic chia seeds 200g or our strawberry chia porridge for your healthy breakfast.
What is the difference between white chia seeds and black chia seeds?
The color between the two chia seeds is the most significant difference. Otherwise, there are no real differences in taste and composition of the seeds. The fact is that black chia seeds are more common than white ones. White ones are rarer and therefore more expensive in many cases. If you want to buy chia seeds, the choice depends mainly on your visual preferences and price.
What do chia seeds do in the body?
The seeds are considered a superfood because of their high fiber and protein content, ability to regulate blood sugar, and ability to promote digestion. In addition, chia seeds are gluten-free and contain unsaturated fatty acids, which, in contrast to saturated fatty acids, are important for a healthy diet. These additional points are attributed to chia seeds as having a positive effect on our body: relief from joint pain and heartburn. Healthy skin due to the anti-inflammatory omega-3 fatty acids. Easier weight loss due to long-lasting satiety and reduced cravings. Due to their water-binding effect, they are considered a home remedy for diarrhea. Incidentally, the seeds are said to help lower blood sugar and cholesterol levels and prevent cardiovascular diseases.
How many chia seeds can you eat per day?
One heaped tablespoon (tbsp.) of chia seeds a day is enough to cover your daily requirement. You shouldn't eat more of the small seeds. Otherwise, the small grains, which are otherwise very beneficial for your body, can have unpleasant side effects – such as stomach aches, digestive problems, bloating, etc.
Why only 15 grams of chia seeds a day?
1 tablespoon - so 15 grams of chia seeds a day should not be exceeded because the grains - in addition to their health benefits - are very intense and it can also come to side effects such as intolerance or allergy. As with all foods, it depends on a good dosage - less is sometimes more. To take advantage of the superfood benefits of chia seeds, this amount of 15 grams per day is completely sufficient. Because if you take too much, negative side effects (bloating, constipation,...) can take over.
When should you not eat chia seeds?
If you take medication that thins the blood, you should avoid eating chia seeds. This is because their blood-thinning effect could be harmful to your health. In this case, it is best to always consult your doctor before eating chia seeds.
Are chia seeds good for the gut?
Since chia seeds have the property of being particularly swellable, they help with digestive problems, both with constipation and diarrhea. They support the intestinal flora and intestinal activity. When the chia seeds are soaked and swollen, the resulting gel-like substance supports a good stool composition - the bowel movement works comfortably and regularly.
How long should you let chia seeds soak?
A guideline: mix half a cup of chia seeds with 3 cups of water, leave to stand in a cool place and let them soak for at least 10 minutes. So at least 10 minutes of soaking time but preferably longer if possible! The chia gel that is created during the soaking process keeps well in the refrigerator for a few days and you can use it as a basis for yoghurt, pudding or smoothies.
