Chia seeds (the seeds of the plant “Slavia Hispanica”) contain many nutrients and antioxidants that are healthy for our body. In addition to omega-3 fatty acids, superfoods also contain:
protein, calcium, iron, zinc, vitamins and plenty of fiber. One of the most important reasons to incorporate chia seeds into your diet is their high content of omega-3 fatty acids .
Chia seeds contain up to 20% omega-3 fatty acids per 100 g. They have significantly fewer calories than flaxseeds, for example. They contain about 10g less fat per 100g than flaxseeds, making them more beneficial.
Soaked chia seeds have significantly more protein than grains. They are rich in calcium. With just 10-15g of soaked chia seeds a day, you already cover a large part of your daily calcium requirement.
The black seeds are also rich in iron. With just 10g of chia a day, the body already gets 1 mg of iron, which already covers the daily requirement.
By comparison, you would have to eat spinach several times a day to get the same amount. Chia seeds are also a good choice for people with digestive problems because they contain a lot of fiber.
If you don't get enough fiber in your diet, it can have a negative effect on your digestion. If you eat chia seeds every day, you can prevent a weakening of your intestinal flora, which can help to prevent many different diseases.
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Salvia Hispanica – a small miracle for your health
Chia seeds come from the Chia plant. This plant finds its origin in Central and South America. There it is called “Salvia Hispanica”. It belongs to the sage family, which we have long appreciated for its healthy effects.
Chia seeds can be stored for five years. They retain both their smell and all their nutrients. The Aztecs already used the chia plant as food.
The seeds are made up of omega-3 fatty acids and antioxidants, which are among the most important reasons for chia seeds in a healthy diet. The protein-rich chia seeds also serve as an energy source.
Omega 3, omega 6 and omega 9 fatty acids in chia seeds
Why are essential amino acids good for the body? The term “essential” means that the human body cannot produce the necessary substances itself.
That's why you have to take them in the form of food. Chia seeds contain a lot of omega 3 fatty acids, as well as important omega 6 acids such as linoleic acid.
Chia is also so healthy because the ratio of fatty acids is properly balanced. An unhealthy ratio of omega 3 to omega 6 fatty acids can cause inflammatory substances to develop in the body.
The ratio should be about 5:1, otherwise the fatty acids can lead to inflammatory processes in the body. Chia naturally regulates this ratio and restores balance.
Important omega-3 fatty acids in chia seeds
Chia consists of almost 20% alpha-linoleic acid. The level of this acid increases by over 50% after regular intake of chia. This is how the body converts alpha-linoleic acid into EPA and DHA acid.
Due to the high content of omega-3 fatty acids, taking chia helps against inflammation and heart problems, while also boosting concentration in a natural way.
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What are the effects of omega-3 fatty acids?
Essential amino acids help the body to prevent inflammation and avoid osteoarthritis pain. They have a positive effect on healthy eyesight, lift the mood and improve general well-being.
Omega-3 fatty acids give the body a boost of energy, improve memory function and concentration. In addition, a healthy sleep is ensured by sufficient omega-3.
Occurrence of omega-3 fatty acids
Omega-3 fatty acids are not only found in chia. They can be found in fish, algae and other plants. Although the content of omega-3 fatty acids in chia is impressive, they can also be taken in the form of various oils.
Omega-3 fatty acids are found in linseed, hemp and rapeseed oil. However, they are also found in almost all types of fish.
Chia seeds are ideal for a vegan diet
If you want to avoid animal products and prefer a vegan diet, chia seeds are perfect for you. The recommended amount of 15-20g chia daily covers a large portion of your omega-3 and omega-6 fatty acid needs.
However, you should not take more than the recommended amount, as the chia seeds can then lead to side effects.
How much omega-3 fatty acid should I consume daily?
The daily requirement of omega-3, omega-6 and omega-9 depends on the age and general condition of the body. For a healthy adult, 1.3-1.5 g of omega-3 per day is enough.
A healthy breakfast with chia as a topping and two fish dishes per week are enough. If you prefer a vegan diet, porridge for breakfast is a good solution for a healthy diet.
Many porridge fans combine chia with fresh fruit or make chia pudding. Of course, you can also eat chia as a topping for your cereal. The possibilities are endless.
What happens if you have a deficiency of omega-3 fatty acids?
Omega-3 fatty acids are important for the health of your joints and bones, your eyes and your heart and circulatory system.
A lack of omega-3 and omega-9 can result in a general lack of energy, listlessness and joint pain.
Verival chia seeds – the best source of omega-3 fatty acids
Chia seeds affect various processes in the body and are therefore a very effective food.
Chia is a solid and very important component of any meal to ensure that your body gets an adequate supply of omega-3. Especially with a vegan diet, the lack of proteins and fats is one more reason to choose chia.
