Chia seeds: a super food with many virtues
Contents
- Chia seeds: a super food with many virtues
- What is the right dosage of chia seeds
- How to use chia seeds
- The danger of Chia seeds: what are the risks and side effects of these little seeds
- Digestive problems, constipation or diarrhea
- Blocked esophagus
- Risk of allergies
- Contraindications of chia seeds
- Reaction with diabetes medications
- Reaction with blood pressure medications
- Chia seeds and the relationship with prostate cancer
- Respect the maximum dose of chia seeds
Chia seeds are tiny seeds, but rich in nutrients useful for our body. They are very versatile, and can be added to any diet. They can be eaten ground or whole; there is no significant difference in blood glucose levels when eaten whole or ground.
They are a protein source, ideal as a vegan and celiac alternative, which can help maintain body weight, improve heart bone density and gut health, with beneficial antioxidants.
Most people with celiac disease have to deal with an autoimmune disease in which the body attacks the protein found in wheat gluten. However, the gluten-free diet has become increasingly popular in recent years, even among those who do not have a gluten intolerance.
While some may choose such a diet to improve their health, they risk losing important proteins that may be missing in gluten-free products. One study found that over a 12-month period, a female population following a gluten-free diet had significantly lower protein intake than those following a regular diet. What is the right dosage of chia seeds
Chia seeds are gluten-free, which makes them an attractive choice for those on a gluten-free diet, and are high in 15-25% protein. Incorporating dried chia seeds into smoothies and baked goods can help people with celiac disease maximize their protein intake.
Although it is a super food, it is generally recommended not to consume more than one tablespoon of chia seeds per day.
Even if it is a food rich in nutrients, like everything, it has contraindications if taken in excessive doses. How to use chia seeds
These are very small seeds, so you can unleash your creativity and imagination in the kitchen. They can be easily added to any dish. Generally they are added to smoothies, or to delicious second courses, such as salads.
It is even possible to make us a tea. Prepare your tea as you usually would and add a teaspoon or so of these energy seeds. Initially, they will float, but in a couple of minutes they should settle to the bottom. Wait until most of the seeds have opened, then you can enjoy your chia seed tea. The danger of Chia seeds: what are the risks and side effects of these little seeds
Yes, we are facing one of the super foods, they are tiny yet so rich in nutrients. But what we consider a positive trait could easily turn into a problem if taken in large doses. Like everything, it should be consumed in certain doses, to avoid the excess of some substances. But let’s see in detail what are the contraindications and side effects of chia seeds. Digestive problems, constipation or diarrhea
Being a good source of fiber, chia seeds are useful for promoting regularity and increasing the body’s beneficial bacteria. However, excess fiber can cause quite annoying problems for some people such as diarrhea, abdominal pain, bloating, gas and constipation.
High fiber intake can also be the trigger for Crohn’s disease or ulcerative colitis, which causes further inflammation and narrowing of the gastrointestinal tract.
These chronic diseases can cause weight loss, abdominal pain, and bleeding. Blocked esophagus
While it seems like a rare problem, according to statistics, chia seeds can create a choking hazard. So, if you have trouble swallowing, be careful while eating chia seeds.
You can eat them in the oven or cook them, but make sure you have a glass of water over a spoon full of dried chia seeds and it was found to be dangerous in a study. It can swell in the esophagus and cause a blockage.
Be sure to soak the chia seeds for a minimum of 5-10 minutes to facilitate the swallowing process. Allergy Risk
While not very common, chia seeds can also cause allergies in some people, with symptoms such as itchy tongue or lips, vomiting, or diarrhea.
Food allergies are also a reason for trouble breathing, tightness in the chest or throat. In some studies, chia seeds have been found to cause shortness of breath, dizziness, swelling and hives.
If you are trying chia seeds for the first time, see your doctor for any food allergy symptoms. Contraindications of chia seeds
excessive intake of chia seeds can interfere with some medications. People taking blood pressure medications or diabetes medications should explicitly check whether taking chia seeds can interact with the effects of the medications. Reaction with diabetes medications
As it is known that eating chia seeds can decrease blood sugar levels, but excessive doses can disrupt the effectiveness of diabetes medications.
Doctors can customize insulin dosages for people considering incorporating chia seeds into their diet to balance the effects of the drug and prevent blood sugar spikes and dips. Reaction with blood pressure medications
Chia seeds are effective in lowering blood pressure. People who are on blood pressure medications should take a moderate amount of chia seeds to prevent low blood pressure or hypotension.
Now that you know why chia seeds have contraindications, you can moderate your intake and enjoy the benefits rather than fall victim to its side effects. Chia seeds and the relationship with prostate cancer
Taking ALA from chia seeds can cause prostate cancer.
As we know there is a good amount of ALA (α-linolenic acid) in chia seeds, which can cause health risks, despite being beneficial for heart health and cognitive function.
There appears to be a relationship between the omega-3 fatty acid element ALA and prostate cancer, according to some studies that state that taking ALA can increase the risk of (advanced stage) prostate cancer.
However, several studies have concluded different results which make this aspect somewhat ambiguous and contradictory.
More studies and research are needed to come to a firm conclusion when it comes to measuring the risk of prostate cancer due to the high ALA intake of chia seeds. Respect the maximum dose of chia seeds By respecting
the daily doses of chia seeds, that is, about a tablespoon, you can take advantage of all its benefits.
Chia seeds are a source of omega-3 fatty acids, fiber, vitamins and minerals.
Omega-3 Fatty Acids
Compared to flaxseeds, chia seeds are second in omega-3 fatty acid content. At 2.4 grams per tablespoon of flax seeds, chia seeds have 1.9 grams per tablespoon of omega-3s.
Vitamins and Minerals
Chia seeds are rich in vitamins and minerals. Two tablespoons of chia seeds contain 142 milligrams of calcium and 3.3 milligrams of iron. It is considered a good source of trace minerals, plant proteins, vitamins, important fatty acids and phytochemicals.
Fiber
Like many other seeds, chia seeds have an excellent fiber content.
According to recent studies, chia seeds appear to be able to lower systolic blood pressure. Not only this, but it also helps reduce cardiovascular risk factors and increases the control of glucose levels in the human body.
