Chia seeds, because of their contents as a genuine "Super Food" because they are superior in a comparable amount other foods in their nutrient-physical composition.
The in this country not so long known seeds from Mexico, Central and South America, however, were already known to the Maya and Aztecs as a staple food and remedies.
In the small grains stuck next to omega-3 fatty acid, of 3 even in the ideal ratio of Omega-6 fatty acids: are available 1, also still large amounts of valuable proteins such as essential amino acids that can not make it your body.
Moreover, in chia seeds infected five times as much calcium as cow's milk. And the trace element contained in the seeds boron helps even calcium absorption.
The high antioxidant content makes the black grains so healthy, so they are even superior to the blueberries.
But that's not enough of nutrients. Even magnesium, copper, zinc and iron are contained in chia seeds.
Even diabetics will benefit from the small "miracle seeds", as they have a positive effect on blood sugar levels. The soluble fiber contained slow down the breakdown of carbohydrates into sugar and thus provide long-lasting energy and act long filling. In addition, the soluble fiber will help prevent constipation.
In conjunction with liquid chia seeds can enlarge its volume within 10 minutes to the nine- to twelve times what you can observe in today's recipe. Researchers believe therefore that this reaction occurs even in the stomach. That would mean that carbohydrates are slowly broken, which Chia seeds represent a slowly released energy source.
The recommended dose of this superfood is, according to the European Food Safety Authority (EFSA) to 15 grams of unprocessed chia seeds per day.
But even if chia seeds are generally declared as a super food, so they are controversial, especially in the Paleo-scene. Here, the discussion does not turn around the dietary fiber or protein content of chia seeds. Rather, the debate about the value of their omega-3 fatty acid and minerals rotates.
Because omega fatty acids are found in various forms. In the fish are contained docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). While in chia seeds alpha-linolenic acid (ALA) and linoleic acid (LA) occur. In the mostly advertised advantage of the high omega-3 content of chia seeds so it is short-chain ALA / AL omega-3. This must be converted into long-chain EPA / DHA omega-3. But your body is not very efficient at converting ALA into EPA / DHA. Therefore, you are better off with the cover of your omega 3 consumption with wild fish.
In addition, chia seeds contain anti-nutrients and phytates. However, this to my knowledge are included in amounts negligible. At least as long as chia seeds do not occur in your diet as a staple food and you suffer from any autoimmune disease. Here there are also other opinions. Accordingly, phytic acid in chia seeds is abundant. Once in the stomach, binds the phytic acid minerals zinc, iron, manganese, and to a lesser extent calcium.
Ironically, it should also be phytic acid, which is responsible for the anticancer properties of Chia-seed and contributes as a powerful antioxidant for improved function of the immune system, elicits anti-inflammatory activities and normalizes abnormal cell proliferation. Proponents of chia seeds also suggest that the inhibitory effect of phytate may be largely offset by the absorption of vitamin C.
I personally feel that the benefits of chia seeds outweigh their disadvantages. I stage chia seeds as a Primal and advise you that cover your need for omega-3 fatty acid should not be based on them. If you eat them, then only in moderation, and along with a healthy source of vitamin C.
With its neutral taste it can be used in many ways in the kitchen. Today I have decided on a pudding with chia seeds. In the different variations you can enjoy these for breakfast or as a dessert.
Chia Pudding Recipe Paleo basic
2 cups milk of your choice (hazelnut, almond, coconut, etc.)
6 tablespoons chia seeds
1 tsp vanilla powder
½ teaspoon cinnamon
1 tablespoon honey or maple syrup (optional)
Chocolate Chia Pudding:
Add to the ingredients of the Basic Recipe even 2 tsp cocoa powder
Berry Chia Pudding:
Add to the ingredients of the Basic Recipe even 1 cup berries after your choice
Coconut Chia Pudding:
Add to the ingredients of the master recipe using coconut milk ½ cup grated coconut yet
Matcha Chia Pudding:
Add to the ingredients of the Basic Recipe even 1 ½ tsp Matcha powder
Banana Chia Pudding:
Among the ingredients of the Basic Recipe for 2 with a fork mashed ripe bananas Add
1. Combine all ingredients in a small bowl, stir to a uniform mass.
2. The Chia Pudding now covered in the refrigerator for at least an hour. Done!