Chia seeds are rich in nutrients, especially fiber and omega-3 which are beneficial for health. However, they are only really good when we eat them in moderation and combine them with other healthy foods in a balanced diet.
1. Chia seeds have special nutritional value
Chia seeds are considered a "superfood" with rich nutritional composition, rich in vitamins and minerals such as manganese, magnesium, phosphorus and B vitamins, especially high fiber, protein and omega-3 content, bringing many health benefits.
According to nutritional analysis, 28 g (2 tablespoons) of chia seeds contain: 138 calories, 4.7 g protein, 8.7 g fat, 5 g alpha-linolenic acid (ALA), 11.9 g carbs, 9.8 g fiber, calcium 14% DV (daily value), iron 12% DV, magnesium 23% DV, phosphorus 20% DV, zinc 12% DV, vitamin B1 15% DV, vitamin B3 16% DV.
Chia seeds are rich in fiber, protein and omega-3s.
Chia seeds contain a very high amount of soluble fiber that helps increase the feeling of fullness, support weight loss and control blood sugar. The protein source in chia seeds helps build and repair cells, strengthen muscles and support metabolism, supporting effective weight loss.
Omega-3 fatty acids in chia seeds help reduce inflammation, protect the heart, improve memory and reduce the risk of chronic diseases. Antioxidants in chia seeds protect the skin from free radicals, prevent aging and reduce inflammation. Minerals such as calcium and phosphorus in chia seeds help strengthen bones, reducing the risk of osteoporosis.
2. Is it good to eat a lot of chia seeds?
According to Dr. Tran Thi Bich Nga, a nutrition specialist, although chia seeds have many benefits, they are only really good when we eat them in moderation and combine them with other healthy foods in a balanced diet.
Eating too many chia seeds can cause adverse reactions in the body. The first reason is because they contain a lot of fiber. So far, the side effects of chia seeds are the same as other forms of fiber, if eaten incorrectly or eaten too much can make it difficult for the body to break down and digest. Eating too many chia seeds will lead to side effects such as bloating, indigestion and constipation.
The nature of chia seeds is that they absorb water and expand, filling the stomach and creating a feeling of fullness. However, if chia seeds are not soaked or eaten too much, they will cause bloating, flatulence, stomach discomfort, and stomach pain.
Second, these seeds absorb a large amount of water and can cause blockages in the digestive tract. Chia seeds are capable of absorbing 10-12 times their weight in liquid. If they are not soaked before eating, they can expand and cause blockages, increasing the risk of dangerous choking.
In addition, in some cases such as diabetics, eating too many chia seeds can cause blood sugar levels to drop, causing fatigue and hypoglycemia. People with low blood pressure who consume too many chia seeds can also lower their blood pressure. People who are allergic to nuts should also be careful when using chia seeds.
Eating chia seeds properly is good for your health.
3. How to overcome the disadvantages of eating chia seeds
Eat slowly in small amounts
It is best to eat chia seeds in the amount of about 1-2 spoons per day. For those who are new to using chia seeds, they should start with a small amount, about half a spoon of chia seeds to test the adaptation of the digestive system, then gradually increase.
Soak or grind chia seeds before eating.
To aid digestion, chia seeds should be soaked in water before eating. The minimum soaking time for chia seeds is 10-15 minutes and the recommended seed-to-liquid ratio is 1:9. Because the omega-3 fatty acids in chia seeds are easily changed when exposed to high temperatures, it is best to soak chia seeds in cold or slightly warm water.
Ground chia seeds are also a good alternative to eating whole seeds. This way, your body can absorb the full nutritional benefits of chia seeds better. A new study shows that ground chia seeds provide more nutritional benefits than whole chia seeds. Ground chia seeds can help better absorb the protein and omega-3s inside the seeds.
Drink more water when eating chia seeds
Since chia seeds absorb water in the body like a sponge, drinking more water is an effective way to overcome possible side effects such as discomfort, bloating, constipation and hard stools when eating chia seeds.
Source: https://giadinh.suckhoedoisong.vn/an-nhieu-hat-chia-co-tot-khong-172241230182420507.htm
Comment (0)