How to eat chia seeds

Chia seeds are easy to digest , their nutrients are quickly assimilated by the body. The most widely recognized approach to eat chia is by way of mixing the seeds with water. Also you can add juice or some liquid food. Being able to absorb very quickly in less than 10 minutes a big quantity of liquid between 9-12 times its extent.
It will form a gel that you can add to the smoothies, mix with salad dressings, desserts or simply take it by spoonfuls. To make the recipe of the gel, mix 1/3 of a cup of seeds plus 2 cups of water and stir. You can store it in the fridge and use it whenever you want.
If you mix the seeds with water and add the juice of a lemon and sugar, you can make a drink known in Mexico and Central America as ” fresh chia “.

Another Idea To Eat Chia Seeds

You can also add to the salads the tender buds of chia seeds. They are easily digestible and loaded with vitamins and minerals. Or you can sprinkle the seeds directly on the salads. Add them to cereals or dairy products, or grind them to add to smoothies, soups, etc.
One of the latest discoveries in the bakery industry is the potential of chia seeds. Chia is treated as an ingredient in bakery products . “The samples added with chia increase the content of proteins, lipids and dietary fiber of the final product” , emphasizes the researcher Monika Haros of the Institute of Agrochemistry and Food Technology (IATA-CSIC).
To obtain the greatest health benefits, chia seeds best consume them in their natural form . Instead of consuming them in the form of oil or supplement. Like nuts, they are low in saturated fats and do not contain cholesterol. But like all nuts and seeds are more dense in calories, so it is important to consume them in moderation.

Are chia seeds a superfood?

There is no academic definition of what a superfood is , since it is really a marketing term, but we can say that the foods mentioned in this category contain greater amounts of nutrients than other common foods, including vitamins, minerals, antioxidants and phytonutrients .

Based on this definition, chia seeds deserve to be called a superfood since they are an excellent source of fiber and antioxidants, calcium, proteins and omega 3 (alpha-linolenic acid) ALA of vegetable origin.

They reduce cravings and make us feel full faster, because they absorb 10 times their weight in water, forming a voluminous gel that produces the sensation of satiety. When chia seeds are combined with liquid (such as water, milk, juice or yogurt), they form a gel due to the soluble fiber they contain, which helps us to feel full longer and also to delay the increase in sugar in the blood.

Christopher McDougall , ultra marathon runner and author of the book ” Born to Run ” credits the chia seeds as an exceptional food for athletes . ” In terms of nutritional content, a spoonful of chia is like a shake made of salmon, spinach and human growth hormones, ” he writes.

The flavor of chia seeds is soft and pleasant and can be used in all kinds of recipes, sauces, breads, desserts, smoothies. The limit is your imagination. It is a very versatile food and another of the advantages of a food so concentrated in nutrients is that its price is more than reasonable, although it may seem expensive compared to other seeds and nuts.

Word of mouth is undoubtedly one of the factors that have given recent popularity to Chia seeds with more and more people around the world that have tried them and have incorporated them into their diet. However, in comparison with the great publicity that is given, human studies that certify the health benefits are scarce . The best thing is that you try them and have your own opinion.

Properties of chia seeds

A chia seed attributed 2 times the protein of any other seed, 5 times the calcium of whole milk, addition of boron , mineral which helps absorption of calcium in the bones, 2 times the amount of potassium of bananas, 3 times more antioxidants than blueberries, and 3 times more iron than spinach, in addition to large amounts of omega 3 essential fatty acids . It is also a source of magnesium, manganese, copper, niacin, zinc and other vitamins .

They are a complete source of proteins , providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fiber , the seeds absorb water (9 to 12 times their weight in water) and create a mucilaginous gel.

Because of its high antioxidant content, the seeds remain fresh and edible for a longer time. Chia seeds can be easily stored dry for 4 years without deteriorating the taste, smell or nutritional value, and all without a single chemical or preservative. Antioxidants help prevent the damage of free radicals in your body, premature aging of the skin and inflammation of the tissues .

Chia seeds are also a valuable ally for patients with diabetes because of their ability to slow down how quickly our body converts carbohydrates into simple sugars, controlling blood sugar levels.

Research has shown that chickens fed chia seeds lay eggs rich in omega-3.

Chia seeds are very rich in omega-3 fatty acids , the “good” fats that protect us against inflammation and are important for heart health and cholesterol. It is the vegetable source that most omega 3 has, even more than flax seeds. Besides, the chia is so rich in antioxidants that the seeds do not deteriorate or become rancid and can be stored for long periods, which is not the case with flax seeds. For the same weight, chia contains more omega 3 fatty acids than even salmon.

The use of chia seeds as a supplement for animal feed has been proven by experiments with chickens and pigs in which it has been certified that both the eggs and the meat reduce the content of saturated fatty acids in favor of the acids unsaturated, healthier.


Post Author: Dr. Carrie Luxem

Dr. Carrie is an obstetrician-gynecologist in Ann Arbor, Michigan and is affiliated with University of Michigan Hospitals-Michigan Medicine. She received her medical degree from University of Michigan Medical School and has been in practice between 3-5 years. She is one of 87 doctors at University of Michigan Hospitals-Michigan Medicine who specialize in Obstetrics & Gynecology.

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