What is chia seed, what are the health benefits that are called superfoods?

first What are chia seeds?

Chia seeds are the seeds of a plant whose scientific name is Salvia hispanica. This is a plant native to Mexico and Bolivia, belonging to the mint family. This seed was originally discovered by the Aztecs and Mayans more than 3500 years ago. Later, thanks to the great use it brought, many countries in the Americas planted it to harvest more, gradually it was known all over the world.

Currently, in Vietnam, this plant has not been planted to harvest chia seeds because it is not suitable for the climate and soil like other countries in the Americas and Australia. Therefore, this type of grain is mainly imported to Vietnam from outside countries, so the price of the product is also higher than that of other countries.

2 How many calories in chia seeds? What is the nutritional composition?

Chia seeds have been considered by many countries as a “superfood” that is extremely nutritious and beneficial for health. That’s because this seed contains a lot of beneficial active ingredients. In 100g of chia seeds will contain the following ingredients:

– Energy: 486 kcal

– Water: 6g

– Fiber: 34.4g

– Protein: 16.5g

– Lipids: 30.7g

– Carbohydrates: 3g

– Calcium: 14% RDI

– Magnesium: 23% of the RDI

– Phosphorus: 20% of the RDI

– Zinc: 12% of the RDI

– Vitamin B1: 15% of RDI

– Vitamin B3: 16% of RDI

Thus, every 100g of chia seeds contains about 486-490 calories that the body needs. This amount of calories accounts for about ¼ of the calories that the body needs to consume to maintain energy.

3 What are the health benefits of chia seeds?

Many studies around the world have shown the extremely useful effects that chia seeds bring to human health.

3.1. Contains a lot of beneficial fiber

In 100g of chia seeds, there are more than 34g of fiber. Therefore, this is a rich source of dietary fiber for the body. Fiber will help the digestive system work stably, prevent constipation and limit bloating and indigestion.

3.2. Helps to lose weight naturally

In addition to helping to support the digestive system better, the abundant fiber in chia seeds also helps to increase the feeling of fullness for longer, making users no longer crave food. In addition, chia seeds have a high ability to absorb water, when entering the stomach, they will expand, occupying the stomach volume, helping you to load less food into the body. From there, it will help you lose weight naturally and stably.

3.3. Lowers bad cholesterol (LDL)

According to many scientific studies, when absorbed into the body, chia seeds increase the content of good cholesterol HDL and significantly reduce the amount of bad cholesterol LDL from the body. As a result, the body will become healthier, minimizing the risk of dangerous diseases caused by high levels of bad cholesterol.

3.4. Reduce excess sugar in the blood

Chia seeds have been shown to increase insulin sensitivity in the body, slowing the rate at which glucose is released. Thereby helping people with diabetes reduce blood sugar levels, especially after eating.

3.5. Reducing the risk of cardiovascular disease

Thanks to the ability to reduce the amount of bad cholesterol LDL in the body, chia seeds will help limit the risk of dangerous cardiovascular diseases caused by high levels of bad cholesterol, such as atherosclerosis, blockage of blood vessels, fat. blood, stroke,…

3.6. Reduces the risk of osteoporosis

Chia seeds contain high levels of calcium and minerals. From there, it will help supplement the amount of calcium that the body lacks, preventing the risk of osteoporosis, osteoarthritis may occur.

3.7. Effective anti-oxidant, anti-inflammatory

Chia seeds contain extremely high levels of Omega 3 and Omega 6. These are substances that have the ability to fight oxidation and anti-inflammatory for the body extremely effectively. As a result, the body can eliminate toxins, rejuvenate cells and increase longevity.

3.8. Contains high protein content

Chia seeds contain quite a high amount of protein, about 14% of their weight, higher than many foods that we often eat every day. Proper absorption of plant-based protein will make the body healthy, optimal physical development, much better than absorbing animal protein.

3.9. Good for pregnant women

Chia seeds are one of the few foods that contain such high concentrations of Omega 3 and folate at the same time. Along with minerals such as calcium, magnesium, and iron, it will help the fetus get the best development.

4 How to eat chia seeds?

Usually, chia seeds will be used in snacks so as not to affect the main meal, because they contain too many nutrients that the body needs. To be able to use chia seeds properly, here are some ways you can eat chia seeds easily:

4.1. Soak in hot water

Chia seeds can hydrate and expand if soaked in hot water for a while. At this time, the seeds will swell and take the form of a gel, the gel will become thicker the longer it is soaked in water. Therefore, you only need to use 1-2 teaspoons of chia seeds soaked in 200ml of hot water for 15 minutes and you have a nutritious drink.

4.2. Eaten raw

Many people choose to eat raw chia seeds instead of drinking water. However, this method is not recommended because the seeds will absorb water in the stomach to expand, thereby making you feel full for a long time and a bit full if you eat a lot of seeds at once. So, you should limit the consumption of raw nuts.

4.3. Served with yogurt

If you feel tired after a day of work, try mixing 1 teaspoon of chia seeds with 1 box of yogurt. This mixture will provide you with nutrients to help restore the body, dispel fatigue and stimulate the digestive system better.

4.4. Cooked with oats

Many women often have the habit of eating oats for breakfast in order to lose weight naturally. Chia seeds are also a very good weight loss food, when combined with oats, they will help create a feeling of fullness for a long time, but still provide enough energy that the body needs. From there, you will be able to lose weight more effectively. However, you should only mix this mixture in the ratio of 1 teaspoon of chia seeds cooked with 3 tablespoons of oats and cooked with 500ml of water.

5 Harm of chia seeds if used too much

Like many other foods, chia seeds can also bring some bad side effects to the body if you use too much. Some possible side effects:

5.1. Affects the digestive process

Due to the high fiber content, if you eat too many seeds, the stomach will have to work more, causing bloating and indigestion. This will affect the digestion of food and the metabolism of nutrients.

5.2. May cause suffocation

If you have a habit of eating raw chia seeds, be careful because they can expand after eating, making it difficult for you to breathe. This happened in the world when a man who ate a spoonful of chia seeds raw and had difficulty breathing had to go to the emergency room because the seeds had expanded and got stuck in his throat.

5.3. May cause allergies

Some people are not very good, may be allergic to grains or nuts, including chia seeds. So if you finish eating and feel that something is wrong with your body, do not use the seeds again next time.

5.4. The effect of the drug is lost

Some medications prescribed by a doctor for a patient may be ineffective if the person uses chia seeds regularly. Some studies have shown that the drug has no therapeutic effect on people who eat chia seeds more than 3 times a week.