Chia seeds are swollen, black or white seeds . The chia seed plant is an annual summer plant and belongs to the lipflower family . In addition to Mexico and South America, it is now also grown in Australia and Southeast Asia.
Chia seeds are known worldwide as an important part of a healthy diet. Already, the cultures of the Maya and Aztecs used the small seeds and recognized their positive influence on the human organism.
In European cuisine, the chia seeds have not been on the menu for that long. They are therefore considered "novel foods." The edible grains of the so-called chia plant (Salvia hispanica) have a very high content of fiber, protein, and omega-3 fatty acids.
The nutrient-rich chia seeds are very healthy and, like flaxseeds, have numerous positive effects on the body.
But beware: it still depends on the dosage of the chia seeds . Because too much of a good thing can also cause harm.
Excessive and incorrect consumption of chia seeds can lead to severe digestive complaints .
That's why moderation is key . A balanced portion of the superfood during the day gives energy and strengthens the body and health.
Too much chia seeds – can you overdose on the superfood?
Yes, the superfood chia seed can also be overdosed. The small seeds have the property that they swell when liquid is added, and their volume increases significantly.
The small seeds can absorb up to 27 times their weight in liquid.
A gel-like mass forms. This fact is an important point to keep in mind when consuming the seeds. Another factor is the preparation method in which chia seeds are consumed.
If you want to take the seeds, you should stick to a good recipe and let the seeds swell in a liquid first. This can be, for example, a delicious chia pudding with berries and cranberries , a porridge or a cereal with oats and nuts .
If you take them dry and drink water or juice afterwards, the chia seeds first swell in the esophagus or gastrointestinal tract and can lead to problems.
If you sprinkle a little chia seeds as a topping on an oatmeal or overnight oats, there is of course no danger – it depends on the quantity.
What do chia seeds do in the body?
In recent years, the inconspicuous seeds have increasingly become a "chia seed superfood ", which is said to have many positive effects.
And not without reason – the edible seeds of the sage plant are very high in fiber and have a high protein content. In addition, the chia seeds score points with vegan omega-3 fatty acids .
The seeds are said to be hormone-regulating, blood pressure-lowering, and immune-building. Chia seeds contain many nutrients, such as calcium, magnesium, zinc, and iron. Due to the high fiber content, chia seeds have a very positive effect on digestion.
Ingested with sufficient fluid, they swell in the digestive tract and thus provide an intestinal cleansing effect. The soluble fiber breaks down carbohydrates more slowly, which benefits the regulation of blood sugar levels. Furthermore, chia seeds have a positive effect on cholesterol levels.
Last but not least, chia seeds are also recommended for joint pain, such as arthritis or heartburn.
Are too many chia seeds harmful?
Yes, too many chia seeds can cause damage in the body. On the one hand, excessive and incorrect consumption can cause constipation.
This can lead to massive gastrointestinal problems. In addition, when eating, it should also be noted that chia seeds should have a blood-thinning and blood pressure-lowering effect.
Therefore, in the case of cardiovascular diseases, it is advisable to take chia seeds only in consultation with a doctor.
The chia seeds come from the sage plant and can also trigger allergic reactions when consumed in excess. However, the latter is rather rare.
How many chia seeds can you eat per day?
The rule of thumb is: 15 grams of chia seeds per day are fine and healthy. But that's enough to cover your daily needs. There should be no more; otherwise, it can lead to the unpleasant side effects of the chia seeds . A tip: this is about the same as a heaped tablespoon of chia seed.
With this balanced amount of chia seeds, the gastrointestinal tract is not overwhelmed but supported. With the right dosage of the superfood, you can prepare delicious cereals, warm porridge, and creamy puddings and do something good for your body.
This starts with breakfast – we at VERIVAL see healthy eating not only as a supply of calories but especially as a start to the day with valuable nutrients.
The morning hot breakfast is optimal and balanced if it is low in carbohydrates, low in sugar, and high in fiber. Of course, the breakfast meal should also be a good source of proteins, essential amino acids, healthy fats, and valuable vitamins and minerals!
Give your body what it needs – a breakfast that gives you energy and strengthens your health.
Delicious Recipe: Overnight Oats with Chia Seeds
Ingredients
- 4 tbsp oatmeal (approx. 45g)
- 80 ml water, milk, or a plant-based alternative
- 1 tbsp yogurt
- 1 tbsp chia seeds (equivalent to about 15 g of chia seeds)
- Honey, agave syrup, or maple syrup for sweetening
- Fruits, nuts, and seeds of your choice (as a topping)
Preparation
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Water, milk, or a vegetable alternative is mixed with the oatmeal and chia seeds in a glass and stirred well.
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Our insider tip: Add a tablespoon of yogurt.
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For sweetening, we recommend honey, agave syrup, or maple syrup.
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The mixture is placed in the fridge overnight or for at least 2 hours.
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Then stir well, decorate with fruit, nuts, or seeds, and enjoy.
Nutritional values
Losing weight with chia seeds
Chia seeds have the following properties:
- feeling less hungry due to a long-lasting feeling of fullness
- Chia seeds have a high proportion of valuable proteins, which positively affects weight loss
- Chia seeds help you build muscle mass, which helps you burn more calories
- you can effectively cushion food cravings with chia seeds
Chia seeds on a vegan diet
Since chia seeds contain more protein than cereals, they provide a lot of fiber and high-quality polyunsaturated fatty acids, and they are a valuable nutritional building block. Soaked, the seeds are also perfect as an egg substitute when baking vegan delicacies and are thus considered an indispensable baked good.
This superfood is also a good choice for the production and refinement of fruity smoothies or smoothies with a vegetable content!
But here, too, it is important to pay attention to the dose and to keep the consumption of chia seeds within the recommended range. Especially in the case of diseases of the cardiovascular system, it is important to talk to the doctor about whether the consumption of chia seeds is possible.
Chia seeds and celiac disease (gluten intolerance)
Like flaxseed, sesame, or poppy seeds, chia seeds belong to the so-called oilseeds and are therefore gluten-free, just like these.
