Chia seeds are swelling, black or white seeds. The chia seed plant is an annual summer plant and belongs to the labiate family. Today, it is grown not only in Mexico and South America but also in Australia and Southeast Asia.
Chia seeds are known worldwide as an important part of a healthy diet. The Mayan and Aztec cultures already used the small seeds and recognized their positive influence on the human organism.
In European cuisine, chia seeds have not been on the menu for very long. They are therefore considered “novel food” (novel food). The edible seeds of the so-called chia plant (Salvia hispanica) have a very high content of fiber, protein and omega-3 fatty acids.
The nutrient-rich chia seeds are very healthy and, like flax seeds, have numerous positive effects on the body.
But be careful: the dosage of chia seeds is still important. Because too much of a good thing can also do harm.
Excessive and incorrect consumption of chia seeds can lead to severe digestive problems.
That's why it's the quantity that counts. A balanced portion of the superfood a day gives you energy and strengthens your body and health.
Too much chia seed – is it possible to overdose on the superfood?
Yes, even chia seeds can be overdosed. The small seeds have the property of swelling when liquid is added, significantly increasing their volume.
The small seeds can absorb up to 27 times their weight in liquid.
A gel-like mass is formed. This fact is an important point to consider when consuming the seeds. Another factor is the way chia seeds are prepared for eating.
If you want to eat the seeds, you should stick to a good recipe and first let the seeds swell in a liquid. This could be, for example, a delicious chia pudding with berries and cranberries, a porridge, or a muesli with oats and nuts.
If you eat them dry and drink water or juice afterwards, the chia seeds will swell up in your oesophagus or gastrointestinal tract and can cause you trouble.
Of course, there is no danger in sprinkling a little chia seed on top of porridge or overnight oats, it's the amount that matters.
What do chia seeds do in the body?
In recent years, the inconspicuous seeds have increasingly become a “ chia seed superfood” that is said to have a number of positive effects.
And not without reason – the edible seeds of the sage plant are very high in fiber and protein. In addition, chia seeds score points with vegan omega-3 fatty acids.
The seeds are said to have a hormone-regulating, blood pressure-lowering and immune-boosting effect. Chia seeds contain many nutrients, such as calcium, magnesium, zinc and iron. Due to their high fiber content, chia seeds have a very positive effect on digestion.
When taken with sufficient liquid, they swell in the digestive tract and thus have a bowel-cleansing effect. The soluble fiber breaks down carbohydrates more slowly, which helps regulate blood sugar levels. Furthermore, chia seeds have a positive effect on cholesterol levels.
Last but not least, chia seeds are also recommended for joint pain, such as arthritis, and for heartburn.
Start the day with a healthy porridge & chia seeds - find out more!
Are too many chia seeds harmful?
Yes, too many chia seeds can cause damage to the body. On the one hand, excessive and incorrect consumption can cause constipation.
This can lead to massive gastrointestinal problems. In addition, it should also be noted that chia seeds are said to have a blood-thinning and blood-pressure lowering effect.
Therefore, it is advised to only consume chia seeds if you have cardiovascular diseases if you have consulted a doctor.
Chia seeds come from the sage plant and can also trigger allergic reactions if consumed in excess. However, the latter is rather rare.
How many chia seeds can you eat per day?
The rule of thumb is: 15 grams of chia seeds a day is fine and healthy. But that's enough to cover your daily requirement. It shouldn't be more than that, otherwise you may experience unpleasant side effects of chia seeds. A tip: this corresponds to about one heaped tablespoon of chia seeds.
With this balanced amount of chia seeds, the gastrointestinal tract is not overburdened, but supported. With the right dosage of the superfood, you can prepare delicious mueslis, warm porridge and creamy puddings and do your body some good.
It starts with breakfast – we at VERIVAL see healthy eating not just as a way to consume calories, but very much as a way to start the day with valuable nutrients.
A hot breakfast in the morning is optimal and balanced if it is low in carbohydrates and sugar and high in fiber. Of course, breakfast should also be a good source of proteins, essential amino acids, healthy fats and valuable vitamins and minerals!
Give your body what it needs – a breakfast that gives you energy and boosts your health.
VERIVAL Porridge – a healthy start to the day!
Lose weight with chia seeds
Chia seeds have the following properties:
- You feel less hungry for longer thanks to a long-lasting feeling of satiety
- Chia seeds are high in valuable proteins, which will have a positive effect on your weight loss efforts
- Chia seeds help you build muscle mass, which means you burn more calories
- You can effectively cushion cravings with chia seeds.
Chia seeds in a vegan diet
Since chia seeds contain more protein than grains, while also providing a lot of fiber and high-quality polyunsaturated fatty acids, they are a valuable nutritional component. When soaked, the seeds are also perfect as an egg substitute when baking vegan delicacies and are therefore considered an indispensable baking ingredient.
This superfood is also a good choice for making and refining fruity smoothies or smoothies with vegetables!
But here, too, it is important to pay attention to the dose and to keep the consumption of chia seeds within the recommended range. Especially if you have a cardiovascular disease, it is important to talk to your doctor about whether it is possible to consume chia seeds.
Chia seeds and celiac disease (gluten intolerance)
Chia seeds, like flaxseed, sesame, or poppy seeds, are so-called oilseeds and are therefore gluten-free, just like these.
