Composition 11 main beneficial properties Harm and contraindications In what form to take How to eat for the result Which are more beneficial
Chia seeds (also known as Spanish sage) are native to South America (in particular, they grow in Mexico and Guatemala), but today they are incredibly popular all over the world and are included in the list of superfoods - products that, due to their high concentration of nutrients, bring enormous benefits . They were valued by the ancient Aztecs and Mayans, and they are still valued today. Chia is important for the functioning of almost all body systems, but they are especially useful for those who want to lose weight, both for those who need to lose only a few kilograms in a short time (really get rid of 4 kg in 10 days), and for those who whose goal is to lose significant weight. We’ll tell you in detail about chia seeds, what benefits and harms you can expect from them, and how to take them for the most effective weight loss.
What are chia seeds
Before introducing chia into your diet, it’s worth learning more about what kind of miracle grain it is.
A very long time ago, people began to use chia seeds as a medicine, in particular, as a natural antibiotic. Over time, its fat-burning properties were discovered, and the seeds began to be used for weight loss. In this capacity, Spanish sage began to gain popularity in different countries of the world, including here.
One of the advantages of chia is that, being a fairly effective medicinal and fat-burning agent, it can be used as a component of various dishes. For example, chia grains are used in baking bread, making confectionery, and smoothies. You can make very healthy porridges from the seeds. This plant is especially popular among people who strictly adhere to proper nutrition; it is often used by vegetarians.
What they look like and where they grow
This plant was originally grown in Mexico and Guatemala. Now it is cultivated in other countries. Particularly common in Australia and South America. At all times, it was used as food and ailments were treated with its help. The grains have a small diameter, about 1 millimeter, and are oval in shape. And the color can be white, dark or light gray, brown, green and even black. The surface of the grains is slightly rough and uneven.
Types of Chia Seeds
The seeds most often sold in stores are black and white. White chia is a narrow-leaved sage that grows in South America and Mexico. The black one is pigeon sage, which is native to Guatemala and Central America.
They are almost identical in composition and quantity of useful elements. However, traditional medicine values the white variety more, which helps much better with anemia, allergic reactions, problems with hormones and the cardiovascular system. In addition, white chia contains more vitamins such as A, B1, B2, C and K. It also has a higher content of iron, zinc, and phosphorus.
At the same time, dark varieties are much more effective at high body temperature and cholesterol. This product helps normalize glucose levels and also interacts well with insulin. Black chia costs a little less than white chia.
Composition and calorie content
For 100 grams of product, the BJU ratio will be as follows:
- proteins – 22 grams;
- fats – 31.5 grams;
- carbohydrates – 38 grams.
The total calorie content is 390 kilocalories.
In addition, it contains:
- phosphorus, which helps normalize the functioning of the nervous system and improves memory;
- zinc, which helps improve immunity, restores reproductive function, restores muscle and skin tone;
- calcium - strengthens bones, accelerates the process of their regeneration;
- potassium - helps restore blood pressure, minimizes the risk of muscle spasms;
- omega 3 and 6 - fight age-related changes, minimize the risk of sclerosis.
The general multivitamin complex contained in the plant helps restore and rejuvenate the skin, as well as the entire body.
Product reviews
Many women doubt whether it is possible to lose weight with chia, or whether their dreams will remain unattainable dreams. In practice, it has been proven that the fair sex who tried this ingredient were satisfied with the effect obtained.
How to use chia seeds for weight loss
Girls who adhered to such a diet for 10 days were able to cope with 3-4 extra pounds. They did not have to limit themselves in diet and give up their usual dishes. They simply added seeds to food, which began their action inside the body. Reviews from women say that the product gives a long-lasting feeling of fullness, so hunger during the day does not drive you crazy. That is why you should try this ingredient to see for yourself its beneficial properties for weight loss.
What are the benefits of chia seeds?
- Chia seeds have a number of beneficial properties. For example:
- They have a strengthening effect on the immune system. In autumn and winter, they increase resistance to colds.
- They have a cleansing effect, remove waste and toxins.
- Chia seeds are effective for weight loss by controlling appetite.
- Eating chia lowers cholesterol levels.
- Strengthens the cardiovascular system.
- Helps with blood pressure problems.
- Helps improve endurance.
- May have a rejuvenating effect.
Despite the listed benefits, Spanish sage should be taken with caution, as negative effects from it are also possible.
For women
On critical days, consuming grains helps relieve pain, irritation, and fatigue. At the same time, hormonal levels are normalized and mood swings are minimized. Blood loss is restored.
To maintain the beauty of a woman, these grains are also necessary. Vitamins and antioxidants help improve the health and beauty of skin, hair and nails.
For men
For men, the seeds will be useful for problems with the endocrine system, as well as hormonal imbalances. Chia helps normalize potency and reduces the risk of developing prostate adenoma.
What is the benefit
Spanish sage grains cleanse blood vessels, strengthen bone tissue and teeth, and help normalize blood pressure in hypertension. Due to antioxidants, they prevent the development of atypical cells.
Superfood has a positive effect on hormonal levels, as well as on the reproductive function of men and women.
Losing weight with the use of Chia seeds in the diet occurs due to a complex effect on the body.
With regular use of the product:
- Metabolic processes are normalized.
- Accumulated toxins and impurities are removed.
- Intestinal motility increases.
- Appetite decreases.
- A feeling of fullness appears when consuming small portions.
- Physical and mental activity increases.
The seeds also contain the unique acid tryptophan, which helps stabilize the psycho-emotional background. Therefore, when losing weight, Chia grains reduce signs of depression, relieve irritability and normalize sleep.
Contraindications and side effects
When taking chia, it is important to follow the dosage, otherwise there is a possibility of side effects.
In some cases, their consumption is strictly prohibited:
- For diseases of the gastrointestinal tract, since the product has an irritating effect on the gastric mucosa.
- With a tendency to gas formation, bloating.
- For bowel problems, such as chronic diarrhea.
- If you have an allergic reaction to sesame, then it is more likely that you will have the same reaction to this product.
- Do not combine grains with anticoagulants or aspirin.
- Low pressure.
- Children under 6-7 years of age.
Efficiency
Among the myths about chia that have taken root thanks to the efforts of advertisers is their ability to:
- slow down atherosclerosis (in fact, vegetable fat molecules are transported through the bloodstream “packed” into the same atheromatous plaques as cholesterol);
- lower blood pressure (this is contradicted by the high content of potassium in them, which increases it);
- work as an antiseptic (they do not contain the alkaloids necessary for this, although the plant itself contains them).
They are useful as a mineral supplement, especially if the main diet is poor in minor nutrients (this happens often on a diet). Their second positive aspect is their relatively low calorie content. If they replace 3 meals a day and there are no additional measures, you should expect no more than 3 kg per week. In combination with restrictions on the nutritional value of the rest of the menu and increased physical activity, they will improve the result to 4-5 kilos in 7 days.
At what age can chia seeds be given to children?
Young parents whose menu contains this product often ask the question: “is it possible to give seeds to children?” Some properties of grains can indeed have a beneficial effect on a child’s health. For example, the calcium contained in the composition will strengthen bones. When consuming chia, the risk of anemia and stool problems is reduced. However, it is contraindicated for young children.
It is best to introduce seeds from the age of 7. They can be added little by little to food, for example to a salad (no more than 1/3 of a teaspoon per serving). However, before this you need to consult a specialist to avoid a possible allergic reaction.
Conclusion
Chia seeds should be taken daily not only by people who have certain health problems. These seeds are indispensable for both growing organisms and elderly people, as they help them cope with various diseases and activate the immune system. They can be consumed with food, as a seasoning, or as a separate product.
Author of the article:
Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors
Can you eat chia seeds during pregnancy?
During pregnancy, a woman’s body may experience a lack of vitamins, minerals, and macroelements. This is due to the rapid consumption of these components. Therefore, during pregnancy, chia seeds can be consumed, but with caution.
The product will supply the body with the necessary elements and also provide a feeling of satiety. Potassium, calcium and fatty acids will be supplied in sufficient quantities. In addition, the fiber in the seeds reduces the risk of constipation.
This product is considered exotic, so during such an important, difficult period it is better not to take grains thoughtlessly. Consulting with a specialist will help you avoid possible problems.
Semen composition
Externally, the fruits of the plant are similar to flax seeds, and in shape they are similar to small beans. Their surface shines, shimmers in the sun and is covered with a characteristic pattern.
The dense shell protects chia from damage and becomes an obstacle to the oxidation of Omega-3 fats contained in them. It is so strong that it retains the properties of seeds even after heat treatment. You can cook any hot dishes with them and be sure that most of the Omega acids will be preserved.
In addition to Omega, the composition includes the following useful elements:
- Calcium - 631 g per 100 g of product, which is 6 times higher than in a glass of whole milk.
- Iron, which is 6 times more than in spinach.
- Potassium, the concentration of which is 64% higher than in a banana.
- Magnesium, which is enough to replenish the daily requirement required for the body, and even exceed it by 32%.
- Antioxidants, which are many times greater than in blueberries.
The healthy seeds of the plant are rich in fiber, riboflavin, thiamine, antioxidants and niacin. They contain vitamins A, C, E and group B, as well as phosphorus, zinc, carbohydrates and proteins.
Calorie content is record low! In 2 tbsp. l. only 85 kcal.
Benefit for health
Due to the beneficial properties of chia seeds, in addition to the now fashionable method for weight loss, they are used to prevent and treat many diseases. They are capable of:
- Balance the blood composition and normalize sugar levels, as well as improve the functioning of the pancreas.
- Replenish calcium deficiency in the body, strengthen nails, teeth and hair.
- Restore intestinal microflora, normalize the functioning of the digestive system.
- Support the immune system, protect it from stress and allergens.
Omega fatty acids also strengthen the heart muscle and blood capillaries, which reduces the risk of cardiovascular problems.
Choosing chia when purchasing, storing seeds, preparing for use
The market is flooded with a variety of types of chia. You can purchase seeds at pharmacies, health food stores, online, and even in some retail grocery chains. How to choose a good, high-quality product among all this variety?
- Be sure to pay attention to the color of the grains. It should be heterogeneous; there may be white seeds in the pack.
- They should be shaped like round quail eggs.
- The taste should be similar to a walnut, it is more bland and unsaturated.
- Pay attention to the smell. Most often, the product should not smell of anything, only sometimes there may be a slight floury smell.
- You should not buy goods from China, since the level of ecology there is low, which means the quality of the goods will not be the best.
- Purchase goods only from trusted suppliers who have product certificates. Such a document is a guarantee of quality.
For storage, it is better to use airtight containers and then place them in a dark place with a temperature of up to 25 degrees. Avoid contact with direct sunlight and do not increase humidity levels.
How to eat chia seeds
Grains can be eaten in two ways: raw and cooked. Daily consumption of this product helps improve immunity and improves general condition.
They have no distinct taste, almost bland, so it is recommended to add them to ready-made dishes. This will not change their taste or affect their calorie content.
Method 1: Consuming Raw Chia Seeds
The most common way is to add grains to a dish.
- In the morning you can add them to porridge, yogurt or muesli. 1 tablespoon will be enough.
- Mix a couple of tablespoons with cottage cheese - a light and healthy snack is guaranteed.
Upon contact with liquid, the seeds will swell and become covered with a sticky film. If you don't like this option, you can add crunchy grains. To do this, sprinkle the salad with this seasoning, but do not mix.
Chia can be used to make granola. To do this, you need to mix 20 grams of the product with chopped dates (pitted), add ¼ of peanut butter or butter, add 1.5 cups of rolled oats and ¼ cup of honey or any natural syrup. You can add finely crushed nuts for taste.
Method 2: Eating Cooked Chia Seeds
To prepare porridge, you need to brew 10-20 grams of the product in a cup (250 milliliters) of warm milk. Leave the cup for 10-15 minutes, stirring occasionally to avoid lumps. The porridge will not have any distinct taste, so you can add honey, fruit, dried fruit or cinnamon.
Another option is chia flour. To do this, grind the grains in a blender, and then use the product as baking flour. For a fluffy dough, you need to mix this product with regular flour 1:1. For the batter, you can mix chia flour with flour in a 1:3 ratio. They can also be added to a casserole or any other heat-treated dish.
Consumption of seeds for general health of the body and prevention
You can eat chia seeds every day throughout your life. They will help improve well-being, strengthen the body's defenses, boost immunity, prevent excess weight gain, slow down the aging process, and improve skin condition. The drug provokes allergies extremely rarely; it can be used by children over three years of age. By the way, the product is also very useful for children, as it helps improve mental activity.
Chia seeds are eaten as follows:
- In the form of jelly. A teaspoon of seeds is poured into a glass of hot water, covered and left like that for an hour. If you are short on time, you can boil the mixture for two minutes, cool it and drink it.
- In the form of porridge . Pour a spoonful of seeds (whole or crushed) into a glass of boiling milk, boil for two minutes, add spices to taste.
- With honey . Combine 1-2 teaspoons of honey and seeds, eat with tea or milk.
- Cocktail . Pour 1-2 teaspoons into a glass of kefir or yogurt and let it brew for two hours. You can leave it in the refrigerator overnight.
also add seeds to fresh salads and soups, main courses, porridges, cereal dishes, muesli, and baked goods . They are mixed with nuts, added to ice cream, creams, and used for sprinkling on cakes. In any case, they only bring benefits.
How to take chia seeds for weight loss
The fiber contained in the product helps speed up metabolism, which will significantly help speed up the process of losing excess weight. The weight loss course lasts from 1.5 months. For best results, it is recommended to maintain a reduced calorie intake. Remember, there are no universal rules for consuming such products. Each person has their own individual approach, which must be discussed with specialists.
Dish recipes
One of the few universal ways to prepare seeds:
Add 1 spoon of seeds to a glass of water (250 milliliters). After 25-30 minutes they will become larger, and the resulting gel will seal the seeds into capsules. You can add any citrus for taste. This cocktail will help quench not only your thirst, but also your hunger.
You can make pudding. For this you will need:
- 3 tablespoons of seeds;
- 150 grams of fresh or frozen berries;
- 250 grams of skim milk or milk substitute;
- 100-150 grams of low-fat yogurt.
Pour milk over the grains and leave to steep for 30-40 minutes. Grind the berries with yogurt, and then mix all the ingredients in a cup. You can add vanilla or vanilla sugar for taste.
Sample menu for weight loss
A diet based on dishes enriched with Chia seeds will help you lose weight without reducing your body’s supply of microelements and vitamins necessary for its functioning.
- For breakfast, you can eat oatmeal porridge, seasoned with grains, or scrambled eggs without butter and one spoon of seeds soaked in water.
- For lunch, prepare a pureed vegetable soup with the addition of a spoonful of seeds. For the main course, you can eat a baked chicken breast or a piece of lean fish.
- An afternoon snack may consist of pudding or a diet cake with seeds.
- Vegetable stew and baked fish are prepared for dinner.
A diet containing Chia seeds should be followed for 10 days. It is imperative to drink as much as possible. In addition to water, green tea, rosehip decoction, and low-fat kefir in the amount of 1-2 glasses are useful. With this diet therapy you can lose 4-5 kg.
How to take chia seeds for medicinal purposes
To achieve a therapeutic effect, grains can be consumed only after consultation with a doctor.
Most often they are used in the treatment of the following ailments:
- Problems with constipation, bowel cleansing. Dietary fiber helps restore normal bowel function and eliminate stool problems. A 3-week course of taking special cocktails is recommended.
- You can also reduce cholesterol if the amount of seeds does not exceed one tablespoon per serving. But, if you simultaneously eat fatty and fried foods, then the grains will not provide any benefit.
- With elevated sugar levels, chia seeds help normalize glucose levels.
A cocktail to combat intestinal problems is made like this. Pour a tablespoon of seeds with kefir and leave for 2-3 hours. You can add honey for taste. Consume on an empty stomach before breakfast.
Reviews from real chia buyers
In fact, there are a lot of reviews about chia seeds on the Internet. And the reviews, of course, are very diverse - some are positive, some are negative. There are also those where people write that they do not notice any effect from taking the seeds at all.
I have selected several reviews for you to show how chia helps people lose weight. If you have used or are using these seeds, I will be glad if you write your review in the comments.
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The use of chia seeds in home cosmetology
Many reviews on websites dedicated to weight loss say that this product can be used not only for weight loss and treatment, but also in home cosmetology. You can use them to make masks and facial scrubs. Here are some recipes for effective cosmetics.
Mask recipe
Pour 3 large spoons of 100 milliliters of water, let them brew for about 25-30 minutes. Add honey to the steamed seeds, apply the mask all over your face, leaving for about 10 minutes. With regular use, girls note that the skin becomes smooth and the oval of the face becomes clearer.
Scrub recipe
To prepare the scrub you will need: 2 large spoons of seeds, half an apple crushed in a blender. Then everything is mixed with 2 tablespoons of honey, and water can be added to give the desired consistency. Apply the scrub and massage your face along the massage lines in a circular motion.
Best Recipes
Chia seeds can be added to any dish and diversify your diet. But they need to be used correctly.
Mamma Chia, Natural Black Chia Seeds, 12 oz (340 g)
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Oatmeal
Ingredients:
- oatmeal – 1-1.5 cups;
- milk – 250 ml.
Cooking principle:
Bring milk to a boil, add oatmeal and sugar to taste. It is recommended to cook the porridge for 10 minutes. Then you need to add pre-soaked chia seeds to it. You can also use meal or powder.
Broccoli soup
Ingredients:
- broccoli or cauliflower – 350-400 g;
- onion;
- green beans – 350-400 g;
- carrot;
- red bell pepper;
- ginger root – 1-1.5 cm.
Cooking method:
Chop the vegetables and grate the ginger. Place all ingredients in a saucepan, add 2.5 liters of water, add salt or spices to taste. Cook the mixture until the vegetables become soft. Then use a blender to make puree soup and add 1.5 tbsp to it. l. seeds They do not need to be soaked; they will swell when cooked. After half an hour, the soup can be consumed.
Salads and snacks
The seeds can be added to fruit or vegetable salads. They also make snacks from them.
Fruit salad
Ingredients:
- pear;
- apple;
- orange;
- banana;
- a pineapple.
Cooking principle:
Cut the fruits, add ground or soaked seeds to them. Mix everything. The dish can be seasoned with yogurt or sour cream.
Nutiva, Organic Chia Seeds, Black, 12 oz (340 g)
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Quinoa and chia salad
Ingredients:
- quinoa – ½ cup;
- vegetable broth - 1 tbsp;
- green and red bell pepper - 1 pc.;
- cabbage – ½ small head.
Cooking method:
Pour chicken broth over quinoa and cook until done. Chop the vegetables, then dress them with lime juice and oil. Mash the quinoa with a fork, mix it with the prepared salad, as well as seeds (1-2 tsp).
Low calorie crackers
Ingredients:
- dried tomatoes – ½ tbsp.;
- fresh basil – 20 g;
- lemon juice – 2 tbsp. l.;
- honey – 2 tsp.
Cooking principle:
Pour 1 tbsp. grains with two liters of water and leave overnight. In the morning, add the rest of the crushed products and mix. Place the resulting paste on a baking sheet (there is no need to treat the sheet with oil), place it in the oven, preheated to 50°. The crackers will be ready in 14-15 hours.
Vegan black caviar
Ingredients:
- hot water – 2 tbsp.;
- soy sauce – 3 tbsp. l.;
- nori seaweed – 4 standard sheets;
- flax oil – 1 tbsp. l.
Cooking method:
Pour half a glass of seeds with water heated to 40°. Cover the container and leave for half an hour. It is important to stir the composition 1-2 times during this time so that the grains absorb a lot of liquid. Using a coffee grinder, grind the nori leaves, add them, as well as spices, salt to taste, soy sauce, and flaxseed oil to the chia. Mix everything. Vegan caviar can be placed in tartlets or spread on bread.
Navitas Organics, Organic Chia Seeds, 454 g
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Bakery
Chia seeds can be added to cookies or muffins. After heat treatment they retain all their beneficial properties.
Diet cookies
Ingredients:
- oat bran – 4 tbsp. l.;
- flaxseed – 1.5 tsp;
- eggs – 3 pcs.;
- protein – 25-30 g;
- powdered milk – 4 tbsp. l., regular – 30 ml.
Cooking principle:
Beat the egg whites until foamy, mix them with bran, flax seeds and 1 tbsp. l. chia, protein, milk powder. Then knead the dough. To make the cookies fluffy, you can add baking powder, and for sweetness, a sugar substitute. Leave the dough for 15 minutes, then place it on a baking sheet using a spoon or a special bag. Bake cookies for 20-25 minutes.
Coconut cupcake
Ingredients:
- banana – 1 pc.;
- flour: coconut – 1 tbsp. l., rice - 3 tbsp. l.;
- cow or soy milk - 1 tbsp.;
- olive oil – 1 tbsp. l.;
- dried coconut chips – 10 g;
- cinnamon – 1 tsp.
Cooking method:
Pour 1 tbsp. l. seeds with water and leave for 10 minutes. Then mix flour with cinnamon. Mash the banana with a fork and add to the dry ingredients. Pour milk and butter into the swollen grains and mix with the banana mixture. Knead the dough, put it in the mold and put it in the oven for 30 minutes.
Now Foods, Real Food, Organic White Chia Seeds, 1 lb (454 g)
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Yogurt with chia
Ingredients:
- yogurt or kefir – 1 tbsp;
- any fruit.
The principle of preparing a recipe for weight loss:
Add pre-soaked and swollen chia seeds (1 tsp) to the yogurt, mix thoroughly. To add flavor, you can add crushed fruits, cinnamon, and sugar to the drink.
Chia pudding
Ingredients:
- any fresh berries – 100 g;
- milk – 1 tbsp.;
- yogurt – ½ tbsp.
Cooking method:
Pour 3 tbsp. l. grains with milk and leave for half an hour. Mix crushed berries with yogurt and infused grains. You can also add vanilla sugar here.
Beverages
Chia can be added to smoothies, milkshakes, and jelly. Below are several popular recipes.
Green smoothie
Ingredients:
- fresh spinach leaves - 2 tbsp.;
- orange – 1 pc.;
- strawberries and blueberries (other berries are possible) - 1 tbsp each;
- water – 1.5 tbsp.
Principle of preparation and use:
Mix seeds (2 tbsp) with spinach, water, orange, berries, then beat in a blender. It is recommended to drink smoothies in the morning and before meals.
Mamma Chia, Organic White Chia Seeds, 12 oz (340 g)
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453 ₽
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Lemon-ginger drink
Ingredients:
- lemon – 1 pc.;
- chopped dry ginger - 1 tbsp. l.;
- water – 2 tbsp.
Cooking method:
Pour 1 tbsp water. l. grains and leave overnight. In the morning, add ginger powder, grated zest, and squeeze fresh lemon. This drink with chia seeds for weight loss and toning should be consumed a third of a glass before meals for 2 weeks.
Cocktail with prunes
Ingredients:
- lime – 2 pcs.;
- honey - 3 tbsp. l.;
- prunes – 4-5 pcs.
Cooking principle:
Pour 2 tbsp. l. grains with water (1 tbsp.) and leave for several hours. Then mix the swollen seeds with honey, prunes, squeeze lime into the resulting mixture and beat with a blender.
