Chia seeds have many benefits, but also contraindications, which are recommended to be consumed no more than four times a week. The supplement is rich in vitamins, minerals, omega-3 and helps reduce cholesterol and visible signs of aging. Chia seeds can be used in smoothies, puddings or muffins.
Chia seeds can be white or black, but the color is the only difference between the two. Both are easy to prepare, digest and have a high nutritional value.
Chia seeds, benefits and contraindications: How to use them
For a balanced diet, it is recommended to consume chia seeds, as they are rich in fiber, protein, vitamins, omega-3s and minerals. One hundred grams of seeds have a nutritional value of 486 kcal and many health benefits. They reduce the visible signs of aging skin, help the heart and digestive system, as well as the development of bone health. Chia seeds are rich in antioxidants, iodine, zinc, as well as vitamins B, E and D. Daily consumption of chia is also recommended for burning fat and increasing energy.
The supplement should not be consumed more than four days a week, only 3 tablespoons a day. Even though they are recommended for the digestive system, the seeds can cause bloating or abdominal pain in some people. Some people may also be sensitive to chia seeds and may be allergic. Consuming them can cause itching and irritation of the skin.
Three easy recipes that contain chia seeds
Chia seeds can be eaten in smoothies, puddings, pancakes, muffins or protein bars. For the chocolate pudding with chocolate, mix 150 grams of vegetable milk, a tablespoon of cocoa powder, 50 grams of chia seeds, a teaspoon of brown sugar and leave overnight in the refrigerator. The pudding can be left in the cold for only two hours, after which you can eat it.
Chia gel can be added to smoothie or soups to increase nutritional value. To prepare it, mix a cup of water with a quarter cup of chia seeds. Stir for 15-20 minutes until the consistency of the mixture is like a gel. Store in the refrigerator.
For a kiwi and spinach smoothie, mix a banana, a kiwi, two cups of water, a cup of spinach and a cup of frozen blueberries in a blender. Chia seeds are sprinkled on top of the drink.
Chia seeds have both benefits and contraindications, so they should be consumed with care and should not exceed the recommended consumption.