This amazing plant comes from North America. The beneficial properties of chia seeds were first appreciated by the Indians - the ancient Aztecs. In the food culture of this people, chia seeds were one of the three most important food products, along with corn and amaranth - the wheat of the Aztecs.
Just a handful of seeds can give a person energy, vigor and a feeling of satiety. Belongs to the genus sage - its other name is Spanish sage. The article provides detailed information about the benefits of chia seeds, as well as simple recipes using them.
Main beneficial properties of chia seeds
The table shows only those macro and microelements (abbreviated version) that are contained in the product in significant quantities.
As can be seen from the table, there is especially a lot of calcium and phosphorus in the composition.
Calcium. The benefits of chia seeds are their incredibly high calcium content. No wonder vegetarians value them so much. Indeed, not every food product of plant origin can boast such a high calcium level.
The lack of this mineral primarily affects the skeletal system and teeth. With a lack of calcium, the body literally pulls it out of the bones, which is how most bone diseases develop and the risk of fracture increases.
Calcium also supports the health of the cardiovascular system and regulates blood pressure.
Interesting fact: in the female body the calcium content reaches 1 kg - in the male body it is 1.5 kg.
Phosphorus. A large amount of phosphorus in chia seeds helps maintain memory, mental and intellectual abilities at the proper level. Phosphorus is involved in energy metabolic processes, is the main component of a large number of enzymes, is a forming element of a number of hormones, and promotes the absorption of many vitamins.
Regulates the activity of the kidneys and maintains the tone of the heart muscle. Just like calcium, it is good for healthy bones and joints.
Zinc. Not only health, but also female beauty suffers from the lack of this macro element. The condition of the skin, nails, and hair directly depends on the quantitative content of this microelement in the body.
Thanks to the beneficial properties of chia seeds, zinc reserves can be replenished from a natural product. Zinc is present in all cells of the body, strengthens the immune system, is responsible for the health of the retina, stimulates brain function and strengthens memory.
Iron. The human body is not able to synthesize this trace element. Its replenishment occurs through food products. Lack of iron causes anemia, due to which a person feels a loss of strength, weakness and apathy.
Iron also regulates the functioning of the endocrine system. Participates in the most important biochemical reactions: it is the main component of hemoglobin proteins, and participates in the oxidative process of tissue respiration.
Manganese. Necessary for the synthesis of interferon, increases the effect of insulin, and participates in the synthesis of thyroxine (thyroid hormone). Responsible for the development of muscle fibers, promotes calcium absorption.
Just like magnesium regulates nervous activity. A lack of microelement in the body causes depression and decreased intelligence.
Omega 3. 100 grams of dried chia seeds contain about 18% beneficial fatty acid, which is much more than flax seeds. As you know, this valuable acid is not synthesized in the body; people replenish its reserves from food.
Omega 3 is a strong antioxidant, protects body cells from destruction and slows down the aging process.
The acid protects the cardiovascular system, lowers blood pressure, disperses cholesterol accumulations in the arteries, and prevents the formation of blood clots.
As an adjuvant, the seeds are used in the treatment of hypertension, heart and vascular diseases.
Cellulose. Chia seeds contain a lot of fiber, which cleanses the intestines of toxins and removes allergens. It contains bifidobacteria, the number of which quickly grows when they enter the intestines, which improves its microflora.
Hydrophilic property. Chia has a rare ability for a plant to bind water. Once in the liquid, the grains quickly swell and create a helium structure around themselves.
This beneficial property of chia seeds is used to treat diabetes. Once in the stomach, chia acquires a jelly-like consistency, which slows down the process of digestion and the conversion of carbohydrates into sugar. Thus, sudden jumps in glucose levels are eliminated and metabolism is stabilized.
Content of proteins, fats and carbohydrates in seeds
The chemical composition of chia seeds contains substances and compounds that ensure full functioning of the body.
In percentage terms it looks like this:
- Protein (22%) is an organic substance containing about twenty types of amino acids, some of which are essential and enter the body with food. Protein serves as a source of protein, the main “building material” for creating cells and tissues of the body. Protein lowers cholesterol and regulates blood sugar, improves overall body endurance, and helps strengthen the immune system.
- Fats (37%) of plant origin burn body fat. They contain saturated fatty acids Omega 3 and 6, which reduce the risk of type 2 diabetes, cardiovascular diseases, and stop inflammatory processes. Fats are digested slower than protein, resulting in a feeling of fullness that lasts longer.
- Carbohydrates (14%) ensure stable functioning of the nervous system and brain, and are actively involved in the metabolic process. They serve as the basis for the formation of the mucous membrane of the digestive tract, which protects the walls of the stomach and intestines from the effects of pathogenic bacteria.
Black and white chia seeds - differences
The seed grains come in two colors and this begs the question: what is the difference? In fact, it simply does not exist. The color of the seeds depends on the location of the plant, the chemical composition of the soil and climatic conditions.
The homeland of white seeds is Mexico and South America. Black seeds are obtained from a plant native to Central America. Scientists believe that black and white seeds are no different from each other and contain identical beneficial properties.
General characteristics of the plant
Chia also has another name - Spanish sage. This is an annual plant whose height can reach up to 1 meter. The leaves are opposite, i.e. grow in pairs. The length varies between 4-8 cm, width - 3-5 cm. The flower itself can be white or purple.
The original habitat of the plants is Guatemala. The flower also grew in central and southern Mexico. The product was considered a very valuable food.
The ancient Aztecs did not think about how to eat chia seeds for weight loss. Culture was valuable primarily because of its properties. Historical information also states that in some provinces the seeds were presented as tribute.
Now the crop is grown in the southwestern United States and the western part of southern Mexico. The product has gained, or rather regained, its popularity and is used as a food additive not only in the countries of the Western Hemisphere.
The use of chia seeds for weight loss has become the reason for the popularity of the culture in Europe. The European Union approved in 2009 that seeds are a complete food product. Herbal tea from sage leaves.
Chia seeds for weight loss
The calorie content of the product does not bother nutritionists; on the contrary, many of them recommend using the seeds for weight loss. For example, they are part of the popular weight loss program of the famous nutritionist Pierre Dukan, who gained worldwide fame thanks to his effective diet. Why is that?
In one tbsp. contains 13 grams, which is 63 kcal, respectively, two spoons contain 126 kcal, which you will agree is not so much. The seeds have valuable quality - when they fall into liquid, they turn into a jelly-like mass and increase in size up to 9 times, and all this in a short period of time.
If chia is poured with plain water and allowed to brew, the result will be a jelly-like pudding. Thanks to this property, a feeling of fullness quickly comes. If we add to this the fact that chia seeds contain many beneficial properties: vitamins, minerals, fiber and fatty acids, then they can undoubtedly be called an ideal product suitable for a diet.
Vegetarians grind chia into powder and use it in cooking instead of eggs. The jelly-like properties of the seeds perfectly bind the ingredients into the total mass.
Calorie content 100 grams
Chia seeds, whose calorie content per 100 g is 436 kcal (1820 kJ), contain:
- carbohydrates – 7.72 g;
- proteins – 16.54 g;
- fiber (dietary fiber) – 34.4 g;
- water – 5.80 g.
The latter includes:
- omega-3 – 17.83 g;
- omega-6 – 5.35 g.
List of vitamins (quantity and % of daily value):
- A – 54 µg – 7%;
- thiamine – B1 – 0.62 mg – 54%;
- riboflavin – 14% – 0.17 mg – B2;
- niacin – B3 – 8.83 mg – 59%;
- folate – B9 – 49 mcg – 12%;
- C – 1.6 mg – 2%;
- E – 0.5 mg – 3%.
Amount of minerals:
- calcium – Ca – 631 m – 63%;
- iron – Fe – 7.72 mg – 59%;
- magnesium – Mg – 335 mg – 94%;
- zinc – Zn – 4.58 mg – 48%;
- phosphorus – P – 80 mg – 123%;
- manganese – Mn – 2.723 mg – 130%;
- potassium – K – 407 mg – 9%;
- sodium – Na – 16 mg – 1%.
All information described reflects the number of useful elements in 100 of the product. When planning your diet, you should take into account that the calorie content of 100 grams of chia seeds is high. How many calories are in bananas, walnuts and mangoes?
Simple recipes for weight loss
The neutral taste of chia seeds allows them to be used to prepare completely different dishes. Using them makes it easy to prepare quick snacks and breakfasts. The process of swelling of seeds can proceed faster if the products to which they are added are not cold, but at room temperature.
Simple dietary dishes:
Note: Chia seeds will expand in size and add volume to the dish in about 20 minutes.
1. In a blender, mix: 150 - 200 ml of milk or drinking yogurt, 1 banana and 1 tablespoon of chia. If desired, you can add any soft fruits: kiwi, peach, apricot.
2. Any fruit puree (you can use puree for baby food), 150 ml milk, 2 tbsp. l. seeds, if desired, you can add 1 tsp. honey
3. Add 1-2 tbsp to one glass of any natural juice. l. seeds
4. Oatmeal with chia. For 1 serving you will need:
- Oatmeal flakes - 50 g;
- 1 ripe banana;
- Milk 250 g;
- 1-2 tsp honey to taste.
Breakfast porridge should be prepared in the evening. Mash the banana with a fork. Place all ingredients in a jar and mix thoroughly. Place in the refrigerator. In the morning the porridge is ready. If desired, the dish can be heated.
It should be noted that this diet porridge recipe is intended for an adult. Uncooked oatmeal is harmful for baby food.
5. Cook millet porridge in water. Add 1 tbsp to the prepared hot dish. l. chia. The serving should be no more than 250 g.
6. Seeds can be added to any dietary dishes: side dishes, vegetable salads, cocktails.
Note: To reduce appetite, 20 minutes before meals you can eat one tbsp. l. grains pre-soaked in water.
Can I drink grains or just eat them?
You can drink chia seeds for weight loss; in fact, the drink replaces a snack. The consistency depends on the number of seeds and holding time. For example, if you add a small amount of chia to kefir, drinking yogurt or milk and drink it after a couple of minutes, the drink will not have time to thicken.
A popular way to use chia in a drink is to add the seeds to fruit or berry smoothies. This is a delicious and satisfying replacement for rich milkshake and cake. This once again proves that you can use chia seeds correctly for weight loss without depriving yourself of pleasure. Is there a banana diet?
Banana, Blueberry and Chia Yogurt Smoothie
Where can I buy
You can purchase a high-quality product that retains all the beneficial properties of chia seeds: through a pharmacy chain, in large stores that have healthy food departments, as well as through online stores. When purchasing online, you can ask for a certificate confirming the country of production.
When purchasing, you should pay attention to the manufacturer. If the country of origin is China, then there is a possibility of purchasing low-quality chia seeds, since some areas of the Middle Kingdom have poor ecology.
Chia seeds are expensive products. A 100 gram package costs approximately 700 rubles. In Europe the price for this weight is approximately $8.
When buying seeds through an online store, you can focus on this indicator. For objective reasons, a high-quality product cannot be cheap; transporting chia from North and South America requires significant costs.
How to select and store
Chia seeds can be purchased at health food stores and online sites. Select seeds based on the following criteria:
- country of origin: give preference to South or Central America, as well as Australia;
- appearance: when grown correctly, the seeds grow smooth and shiny. There should be no chips or scratches on the surface of the grains;
- quality of packaging: choose seeds packed in plastic jars. Unlike bags, they protect the product from damage.
Proper storage of chia seeds is the key to preserving their healing properties. The seed should be stored in a dry place at a temperature not exceeding 25 degrees Celsius, away from direct sunlight. In an airtight container, the seed retains its healing properties for two years. Expired seeds are unsuitable for food, as they can lead to poisoning. Seed with traces of mold is especially dangerous. Therefore, even if you find mold on only one of the seeds, you should get rid of the entire package.
In this article, we told you about the properties, benefits and contraindications of chia seeds, and also gave recommendations for their use. Chia seeds are a universal product. It can be used both as a dietary supplement and as part of cosmetics. The health benefits of chia seeds are obvious. Being a rich source of proteins, vitamins, antioxidants and omega acids, chia seeds have been shown to be effective in the prevention and treatment of many diseases, as well as in weight loss and body cleansing programs.
Contraindications
- Gastrointestinal diseases during exacerbation. In gastrointestinal diseases, coarse fiber can harm inflamed mucous tissues.
- Diarrhea. The seeds have laxative properties.
- Flatulence. Fiber enhances the process of gas formation.
- Hypotension. Chiya lowers blood pressure.
- During pregnancy and lactation, the intake of seeds must be agreed with a doctor.
- You should stop taking chia if there is a high level of triglycerides in the blood, which are high in chia. Exceeding their level can provoke heart muscle disease.
- You should not consume chia while taking aspirin or anticoagulants.
Product benefits
By using chia seeds as a means of losing weight, you can achieve good results in the fight against extra pounds. As a result of intake, fat accumulations are transformed into energy, the body receives vitamins, proteins, carbohydrates, fats, macro and microelements. Metabolism and digestion processes are improved, the need for food is reduced, and a feeling of lightness appears in the body.
Regardless of the purpose for which chia seeds are used, consuming them has benefits for the body as a whole. The immune and nervous systems are strengthened, the intestinal microflora is restored, and blood sugar levels do not exceed acceptable levels. Thanks to the content of Omega 3 organic acids, excess cholesterol is removed from the body, this relieves blood vessels from the formation of plaques. As a result, the likelihood of atherosclerosis and cardiovascular diseases decreases.
It is worth considering that it is not recommended to take chia seeds if you have certain health problems, especially those associated with inflammatory processes and chronic diseases of the digestive system. In this case, before use, you must first consult your doctor.
Published: 02/25/2018 (Updated: 02/27/2018)
Short story
As we already wrote above, the history of the existence of chia on the planet goes back to ancient times, namely the times of the Mayan civilization. Events date back to the second millennium BC. In those days, the seeds of the plant served as a valuable source of energy, which allowed runners not to die of hunger and to reach a neighboring tribe in order to convey a message.
This went on for two and a half millennia, and during the era of the conquistadors the forests growing in Mexico were destroyed. Over time, the tribes that lived on the territory of modern Mexico also disappeared, so humanity forgot about chia seeds for more than five hundred years.
At the end of the last century, scientists set the task of reviving the culture, which took more than a decade, and for the first time the plant appeared on the South American market as a popular crop for growing in pots. Later, industrial planting began, and chia seeds began to be sold as cereal in various countries. Marketers at every step assure us of the undoubted benefits for health and weight loss, which is actually possible if you follow a number of rules, otherwise you can only get food poisoning.
Let's try together to figure out how useful the heritage of the Mayan civilization is.
