Chia seeds (Salvia Hispanica) are considered a superfood and are very healthy because they are particularly rich in important nutrients. They consist of essential amino acids, vitamins, minerals, trace elements, as well as omega-3 fatty acids and important antioxidants.
Thus, regular consumption of chia can lower blood pressure, prevent diabetes and cardiovascular disease, as well as protect the cell membrane and thin the blood.
The seeds, also known as the "gold of the Aztecs", have an anti-allergic and anti-inflammatory effect and also protect the vessels.
You can make an important contribution to your health and protect yourself from diseases with a daily dose of 15 g of chia seeds.
In addition, chia seeds are so rich that they have a beneficial effect on satiety. Chia seeds also work against cravings. A nice side effect, especially for all athletes.
What healthy ingredients are in chia seeds?
Chia seeds are a highly potent calcium supplier and consist of vitamin E, vitamin B1, vitamin B3, vitamin A, and essential amino acids. Furthermore, chia seeds contain the enzyme biotin as well as the trace elements and minerals magnesium, calcium, phosphorus, iron, and zinc. In addition, the chia plant contains the antioxidant selenium.
Selenium protects the cell membrane from the influence of free radicals. The composition of fiber, protein, and fats makes the chia seeds a real superfood in addition to the healthy active ingredients.
Are omega-3 fatty acids also contained in chia seeds?
Chia seeds have a high content of omega-3 fatty acids and are therefore excellently suited to provide your body with these necessary fats. More than half of the fat content of the black seeds is due to polyunsaturated omega-3 fatty acids. Animal products with a high omega-3 content, such as cold-water fish, contain the unsaturated omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
In non-animal products with a high omega-3 content, i.e., in oils, seeds, and nuts, the unsaturated omega-3 fatty acid ALA (alpha-linolenic acid) is included. This can be converted into EPA and DHA in the body. However, it is a fact that far lower amounts of EPA and DHA can be converted from non-animal products, i.e., from ALA, than is the case with animal products.
That's why you need foods with a high content of omega-3 fatty acids if you want to absorb this fat via plant-based products. With the high content of omega-3 fatty acids in the chia seeds, this is no problem. The recommended amount is 15 grams daily.
What effect do omega-3 fatty acids have?
Omega-3 fatty acids are important for our health. The main property of these fatty acids is the inhibition of inflammation in the body. This anti-inflammatory effect is an important factor for our long-term health because it enables our body to defend itself against harmful environmental influences and to fight inflammation in the body.
Unfortunately, in today's world, the ratio of omega-3 to omega-6 is unbalanced due to our unbalanced diet. We need both for our health. A far-reaching misconception is that many people think that plant-based products do not contain omega-6. However, this is a fairy tale.
It is about a balance in the absorption of fat. The better the ratio of omega-3 to omega-6 fatty acids, the better the anti-inflammatory effect on our body. A ratio of 1:5 (omega-3 to omega-6) is considered optimal.
How can I prepare chia seeds? From Salad Crowning to Chia Seed Pudding
There are many ways to prepare chia. You can easily sprinkle the black seeds over the salad or mix them into a smoothie or with oatmeal to make a porridge. This gives you the opportunity to get a healthy extra almost unnoticed. Of course, chia seeds can also be used in warm kitchens. Soaked chia seeds also have the property of assuming a sticky consistency.
That's why they're also a great tip for a vegetarian egg substitute. This peculiarity of chia can also be used for a high-fiber chia seed pudding. A pudding made from soaked chia seeds is a very healthy dessert that you should definitely try!
Chia seed pudding with raspberries
Ingredients
- 2 tbsp chia seeds
- 1 pack of vanilla sugar
- 100 ml milk or plant drink
- fresh raspberries
Preparation
-
Pour the chia seeds and vanilla sugar with milk or a vegetable drink of your choice.
-
Puree fresh raspberries and mix wholly or partially with the pudding.
-
Leave to swell in the fridge for at least 2 hours, preferably overnight.
-
Garnish as desired with berries and chia seeds or coconut flakes.
Tip
Nutritional values
Chia Seeds Variety with Verival
If you want to optimize your diet, whether to prevent diseases or because you want to lose some weight, then chia seeds are just the thing for you. Originally called Salvia Hispanica, the chia plant is native to Central America and has long been known as a rich and important food.
In the meantime, the black seeds are also considered an absolute superfood by us. Looking at the seemingly countless positive properties of chia seeds, this is not surprising.
Verival offers you the black seeds in natural form or in porridge, which is based on the recommended amount and ensures a healthy breakfast . Just give it a try and do something good every day with Salvia Hispanica.
