Chia seeds: Everything you need to know about the "super" food

Table of Contents What are chia seeds? Health Benefits Nutritional value of chia seeds What is in one serving of chia seeds? How many chia seeds can you eat every day? How to use chia seeds? Things to watch out for

What are chia seeds?

The chia seeds, come from a plant of the mint family. They are known from Mexico and Guatemala and have a long history. In the ancient families of the Aztecs and Mesoamerica, it was a key plant for their crops. They also gave them medicinal value and were an important part of their diet.

Today, them . we find them in many countries, such as Mexico, Guatemala, Peru, Argentina, Australia and the USA. They are famous seeds commonly referred to as super foods because they add a lot of nutrients to a healthy diet.

Health Benefits

The chia seeds they have many benefits for our health as they contain many vitamins, metals and strong antioxidants. Some of them are:

• Fighting Free Radicals: The chia seeds have a antioxidants substances. These substances help our body fight against free radicals, which can damage our cells and cause various health problems, such as heart disease, memory loss and some forms of cancer.

• They protect the Heart: Foods containing . it is good for the heart. In the seeds there is a substance, h quercetin, which reduces the risk of various health problems, including heart disease. Also, they have many fiber, which help to reduction of high pressure and this can protect your heart.

• Better Blood Sugar Levels: The chia seeds they have many fiber. From the researches it seems that these fibers help the body not to resist so much insulin and keep blood sugar at good levels. This means less risk for diabetes type 2 and other ailments. Yes, if we eat bread with . instead of common bread, sugar rises less.

• Better Weight Control: A small amount chia seeds, about 28 gr of, has enough fiber, almost 39% of what you need every day. These seeds they absorb water and they swell in the stomach, making you feel fuller when you eat them. This means that with chia seeds you can feel full even if you eat less, helping to maintain a healthy weight.

• Healthier Bones: They have many ingredients that are good for bones, such as magnesium and phosphorus. Just 28 grams of these seeds provide the 18% of of calcium that you need every day. The calcium it is important for bones, muscles and nerves. Plus, relative to their weight, chia seeds have more calcium than dairy.

Nutritional Value of Chia Seeds

The chia seeds they are rich in many things nutritional facts is covered, such as:

• Calcium for the bones
• Manganese for skin and bones
• Magnesium for muscles and nerves
• Selenium for immune function
• Copper for blood cells and nerves
• Iron for the blood
• Phosphorus for teeth and bones

Still, chia seeds is an excellent one source of alpha-linolenic acid (ALA), a type of fatty acid Omega 3, which helps maintain good heart health, reducing the risk of heart disease, cancer and inflammation.

What is in one serving of chia seeds?

One serving (about 28.35 grams) chia seeds includes:

Calories	Protein	Fat	Carbohydrates	Fiber	Sugar
138	4.7 gr of	8.7 gr of	12 gr of	9.8 gr of	0 gr of

How many chia seeds can you eat every day?

Because they chia seeds they can create some problems, it is good to start with a small amount. Try eating alone a teaspoon at the beginning. Make sure you prepare them properly so they can rise before you eat them.

Then you can slowly add more chia seeds in your food. But if you realize that they are challenging you stomach problems, better to reduce the quantity.

How to use chia seeds?

Keep chia seeds in a place where they are cold and not much light. If you grind them, put them in one closed bag or box and keep them in your kitchen cupboard or in the fridge.

The chia seeds they can be used in many foods. Here are some simple ways to make them:

• Mix them with milk or juice of fruit to make an easy one chia pudding. You can add cocoa nibs or fresh fruit on top
• Replace them instead of eggs in the cakes or breads you bake
• Add them to the dough when you make muffins
• Make chia jelly and put it in soups or smoothies you make at home
• Sprinkle plain chia seeds over oats or salad
• Mix them with almond flour and some spices to make breading for fried chicken
• Add them to energy bars that you make yourself

Things to watch out for 

Although the chia seeds they are good for health if you consume a large amount may cause problems such as:

• Stomach problems: Because they have a lot of fiber, they can cause constipation, diarrhea, bloating and flatulence in the stomach.
• Choking hazard: Dry chia seeds absorb water and can cause choking if stuck in the throat. To avoid this risk, soak the seeds in water for a few minutes before eating them.
• Drug interactions: Chia seeds can lower blood sugar and blood pressure. If you are already taking medication for diabetes or hypertension, excessive consumption of chia can cause low sugar levels and pressure, with possible complications.
• Allergies: Although rare, they can occur allergic reactions to chia seeds. Symptoms to look out for are vomiting, diarrhea and itching of the tongue or lips.

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