Chia seeds are superfoods that are gradually starting to be sold everywhere for their multiple benefits. We tell you why you should eat them!
Chia seeds: what are they?
Chia seeds come from Mexico, from a species of sage called Salvia Hispanica. They are smaller than a sesame seed and are known to be very low in calories and contain a lot of omega-3 and micronutrients such as calcium or magnesium for example.
Moreover, "chia" comes from the Aztec language and more particularly from the word "chian" which means "fat"... It is therefore logical that chia seeds are filled with omega-3!
Chia seeds: composition
Chia seeds are full of nutrients, so that's why they are a super food! In addition, they are very low in calories and can be suitable for many people. The average nutritional value of chia seeds is as follows:
On the energetic level, as we said before, 100g of chia seeds bring an average of 450 kcal. But you will not absorb all of these calories, because part of them comes from the fact that chia seeds contain insoluble fiber, therefore not digested by your body. The number of calories you will actually absorb is about 350 kcal, which is very little for a product of this nutritional quality!
In terms of protein, 100g of chia seeds will provide about 16.5g. These are vegetable proteins that contain absolutely all the essential amino acids. This makes it one of the best sources of vegetable protein. Nevertheless, it does not contain an amino acid necessary for growth in children: lysine.
This is the main reason to consume chia seeds: its richness in fatty acids! For 100g of chia seeds, it brings you 30.7 g of lipids on average, but you have to break down these lipids to see why they are beneficial.
They contain only 3g of saturated fatty acids, which are the bad fatty acids, for 24g of polyunsaturated fatty acids, which are the good fatty acids, such as alpha-linolenic acid, which corresponds to omega-3, up to 18g, and linoleic acid, which corresponds to omega-6, up to 6g! In addition to these excellent fatty acid contents, they do not contain cholesterol!
They contain carbohydrates, about 7g/100g, which is not very impactful! Among these carbohydrates, they do not contain sugar, and since they are rich in fiber, they may be perfectly suitable for diabetics!
Chia seeds contain 35g of fiber, much of which is insoluble, which means that your body will not absorb it.
Minerals and vitamins
They contain a good quantity of minerals, especially phosphorus, calcium and potassium. On the other hand, as far as vitamins are concerned, they hardly contain any!
Well, now that you know everything about the composition of chia seeds, let's move on to its benefits!
Chia seeds: what are its principles and how to dose them?
The seeds of chia: providers of vegetable proteins
Chia seeds are an excellent source of vegetable protein because they contain all the amino acids your body needs, except for lysine, which is only essential in growing children. These seeds are therefore suitable for vegetarians.
This high protein content will allow you to lose weight, because proteins have a strong satiety effect, and will therefore help you to reduce your feeling of hunger between meals! In addition, proteins accelerate your metabolism, because you need more energy to break down and eliminate them, so it will lead to weight loss!
The seeds of chia: allies of a good transit
Being made up of a lot of fiber, they play a major role in regulating your transit, while improving the digestion process and reducing the risk of intestinal diseases! They will also allow you to take care of your intestinal flora.
The fibers contained in chia seeds are insoluble, meaning that they will not provide energy and will be eliminated by your body.
Chia seeds: rich in antioxidants
Chia seeds are an excellent source of antioxidants, which will help eliminate free radicals from your body, thus preventing diseases such as cancer or cardiovascular disease. They can also help slow down the aging process by slowing down the action of these free radicals. This can have a positive impact on the aging of the skin in particular.
Chia seeds contain quercetin, which has an anti-cholesterol effect, kaempferol, which reduces the risk of cardiovascular disease, caffeic acid, which has an inflammatory effect and finally chlorogenic acid, which helps to lower blood pressure and reduce blood sugar.
In terms of doses, you can consume 25 to 50g per day without risk, in yoghurt or water. Soaking them before consuming them will allow you to promote the absorption of nutrients and avoid intestinal pain.
Chia seeds: contraindications and side effects
If you eat too many chia seeds, you may suffer from stomach aches and diarrhea, as the fibre is difficult to eliminate. In addition, chia seeds are still quite expensive for their quality, but that's up to you to see if you want to buy some!
Chia seeds therefore have a lot of benefits for your body, and are full of interesting nutrients for your well-being! They help take care of your cardiovascular health and will regulate your intestinal transit! So, ready to eat them?