What About Chia Seeds
The Chia seeds are presented as a super food, rather little known, but popular on the other side of the Atlantic. Generally, they are found in organic stores rather than in supermarkets. These seeds have the reputation of containing omega-3s, proteins and minerals. They would therefore be interesting on one side nutritious but also for health. However, this food should be observed more closely to mitigate these claims.
The protein richness of Chia seeds
Certainly Chia seeds contain proteins, as is the case with legumes or pulses. However, this remains protein of vegetable origin. This means that they do not contain all the essential amino acids for the organism and that it is therefore necessary to associate the Chia seeds with other plant foods to obtain a source of complete proteins.
In this respect, vegetable protein sources are of lower quality than animal ones. Chia seeds can not be compared to fish, meat or eggs.
Intake of Omega-3
The Chia seeds has the advantage of containing more omega-3 than omega-6. Its consumption is therefore not likely to further increase the classic imbalance of over-consumption of omega-6 compared to omega-3. A well-known imbalance in the modern diet. However, plant sources of Omega-3 mainly provide ALA or Alpha-Linolenic Acid, Omega-3 that the organism must first transform before using it in the form of EPA. However, the conversion efficiency of ALA in EPA is on average 4%, which is very minimal.
Again, Chia seeds are not comparable to a source of animal Omega-3 like fish, which directly brings EPA and DHA, usable as such by the body.
Minerals of Chia seeds
These seeds carry many minerals, it’s a fact. However, it should be noted that seeds and cereals, such as Chia seeds, are partly made up of anti-nutrients. However, these substances have the ability to reduce mineral absorption at the intestinal level. This means that you consume many minerals through the Chia seeds but that very few end up in your blood since they do not pass the wall of your intestines.
Worse, a diet that contains many cereals, including whole grains, and seeds, can lead to too little intake of minerals. Anti-nutrients can also cause problems for the intestines, especially in the most sensitive people.
To reduce the anti-nutrient content of Chia seeds, some consumers have become accustomed to soaking them for at least 12 hours before eating them.
Chia seeds are very rich in fiber. This has the advantage of reducing the Glycemic Index of a meal and improving digestive transit. Additionally, this can also help regulate appetite, a plus for those who want to lose weight .
Obviously, too much fiber can cause problems to the intestines that are not used to it, causing bloating, diarrhea, or stomach pain.
The seeds of Chia are very rich in antioxidants, they contain 3 times more than blueberries. This is a positive point since antioxidants help fight against free radicals, elements that can damage the cells. In the long term, these free radicals favor the appearance of diseases such as cancer or other pathologies linked to aging.
Chia seeds are therefore foods that could prevent some of these effects and help to age better by staying healthy.
The seeds of Chia are not so much a miracle food as one might think. They contain valuable nutrients but their shape is not optimal or they are poorly absorbed due to anti-nutrients. However, the fiber and antioxidant content of this food remains interesting.
It is therefore not wise to throw on the seeds of Chia to make it your fetish food. There is, in any case, no truly miraculous food. Some simply have more room in your diet and some less.
The seeds of Chia can take place in your diet but it is not advisable to abuse it. Better to consume a small amount to take advantage of their intake of fiber and antioxidants without counting too much on their mineral and omega-3 content. Concerning their proteins, it is better to mix them with other plant sources that will complete the missing amino acids. This can be an idea for composing a dish whose proteins will be complete.