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Saturday, 15 July 2017

Chia seeds - energy source of the Mayan Health

For the ancient Maya, Chia seeds were basic foods and remedies in one. Meanwhile, Europe has also become aware of the superfood from Mexico, because the small seeds have it all. With their high content of omega-3 fatty acids, calcium, iron and soluble dietary fibers, they put many other tried and tested foods in the shade. We would like to introduce you to these nutrient-loaded seeds and give you some creative recipes.
chia seeds

Chia seeds - energy source of the Maya
Do you know Chia? The small seeds from Mexico, Central and South America are currently conquering the health care market. As superfood, they are said to have various healing powers. However, this is not a new breed for health-conscious people. The Chia plant ( Salvia Hispanica ) from the family of the flower-flowers was already known to the Maya.
In this ancient culture, the protein-rich (and, of course, gluten-free) seeds were considered basic foodstuffs and served mainly as an energizing companion. The term Chia, which is derived from the language of Maja, means "force". If you believe in Mexican people's medicine, a single teaspoonful of Chia seeds is enough to provide a man with sufficient power for 24 hours.

Chia Seeds - The Nutrients of Superfoods
Chia seeds are called "Superfood". Why? Because these seeds are superior in their nutrient composition in a similar quantity to other foodstuffs, and have very special properties which are in vain in conventional foods. In the following, we list those nutrients that are in relevant quantities in one portion of chia seeds (15 grams):

Omega-3 Fatty Acids: The main reason for the consumption of Chia seeds is their high omega-3 fatty acid content. Chia seeds consist to 18 percent of the omega-3 fatty acid alpha-linolenic acid. Chia seeds contain almost as many omega-3 fatty acids as linseed (about 22 percent) with significantly less calories, since chia seeds provide a total of 10 g less fat than linseed.

In an American study, published in the Journal of Alternative and Complementary Medicine in July 2012 , the researchers have shown that omega-3 fatty acid levels (alpha-linolenic acid, but also EPA) in the serum of human subjects are characterized by the (Chia seeds) (increased).

This is very interesting for the following reason: The vegetable alpha-linolenic acid (ALA) has to be converted in the body to the really important long-chain omega-3 fatty acids (eg EPA (eicosapentaenoic acid) or DHA (docosahexaenoic acid) , However, it is often said that this conversion rate is so low that the consumption of plant omega-3 fatty acids does not have a noticeable effect on EPA or DHA levels in the blood.

However, the present study showed that ALA levels increased by nearly 60 percent after Chia intake and EPA levels by almost 40 percent. However, only in the experimental group that the chia seeds were ground. No significant change in the omega-3 fatty acid level was found in the control group (it did not have any chia seeds) but also in the group which ate the whole seeds. It is therefore quite clear to eat the chia seeds ground. Because if Chia seeds can influence the fatty acid level so well, then you can expect them also the omega-3 fatty acids own health effects, such as, As an anti-inflammation , strengthen the heart and memory , reduced arthritis pain ,

Proteins: Chia seeds contain about twice as much protein as corn , more than 20 percent with a carbohydrate content of less than 5 percent. This does not mean that you will have to eat chia instead of bread, but it shows that even the usually consumed small Chiamengen can contribute to the protein supply at least. Interesting is the amino acid profile of the Chia seeds that it contains high proportions of the amino acid tryptophan, which is known to raise the serotonin level and thus the mood.

Calcium: The calcium content of chiasamen exceeds that of milk by a fifth and is 630 mg per 100 g of chia. If you eat 15 grams of Chia every day, you are given 100 mg of additional calcium (without having to resort to dairy products), which already represents a tenth of the daily requirement of 1000 mg.

Iron: Also in terms of iron , Chia seeds are an interesting source. They contain twice as much iron as spinach . Of course, one can eat more of the spinach than Chia seeds, but 15 grams of Chia seeds deliver 1 mg of iron, which is 7 to 10 percent of the daily requirement, which is very important for small quantities of food. If you wanted to reach this amount of iron with the usual pastry, you would have to eat two large slices of mixed bread (à 50 g). But the one does not exclude the other. It is not about an either-or, but about the fact that Chia is simply consumed - just like a food supplement, which can make a significant contribution to nutrient supply in small quantities.

Zinc: The zinc content in 15 grams of chia seed is about 0.7 mg. Again, it is necessary to take into account the tiny consumption of the chia seeds, which can supply almost 10 percent of the zinc requirement. Of course you would get this quantity of zinc with 15 grams of liver or a slice of cheese. Maybe you do not eat liver every day. And what if you can not tolerate cheese (which affects more people than you might think) or you would rather live vegan? Then Chia seeds are an easy way to support the zinc supply with little effort.

Vitamin B3: The Vitamin B3 values ​​are unusually high in the Chia seeds. They are above 8 mg per 100 g of Chia seeds and thus far higher than in animal foods. Vitamin B3 is involved in many body processes: detoxification, fat breakdown, carbohydrate metabolism, regeneration and much more. 15 milligrams should be taken daily - and one serving of Chia seeds, mixed into the cereal or by the side of the hand, provides you with 1.2 mg of vitamin B3. However, remember to drink a large glass (at least 200 ml) of water per teaspoonful of Chia seeds, which you do not nibble.

Dietary fiber: The typical Western diet contains far too few dietary fiber . Therefore, digestive problems - from constipation to colorectal cancer - are the order of the day. Ballast deficiency, however, also leads to a disturbed intestinal flora , and this is involved in the development of almost every disease - whether acute or chronic. 34 percent of the fibers are put into the Chia seeds.

If chia seeds are used, a so-called gel of soluble fiber is formed. In contrast to insoluble fiber, the soluble are much more enjoyable and also more effective. They maintain the intestinal flora, absorb toxins in the digestive tract, regulate the blood glucose level and the cholesterol level and increase intestinal peristalsis,

Chia seeds are good storage
In contrast to linseed , Chia seeds are also significantly longer and are therefore suitable as food for the stock . Chia seeds can easily be stored for four to five years without losing their nutrient content, taste or smell. Flaxseed, on the other hand, is usually rancid within a few weeks and is no longer edible.

Chia seeds - The best food?
No wonder rave many people and especially holistically oriented nutritionist from chia seeds. The small nutrient bombs saturate persistently, thus helping to keep the weight and have a positive effect on the overall health - as we have already seen above.

As part of a meal , they regulate the blood glucose level as they create a barrier between the carbohydrates that are absorbed and the digestive enzymes. The conversion of carbohydrates into sugars is slowed, the energy from the food is thereby released only slowly in the body and thus allows a longer endurance. This effect is not only of interest to athletes, but also benefits diabetics or people with diabetes precursors (insulin resistance).

If Chia seeds are digested before consumption, they can also store larger amounts of fluid and thus maintain the water balance in the body, especially during exertion, without being difficult to stomach - which is also a helpful feature for athletes and active people.

Chia Seed - The healing properties
Already the ancient cultures of the Maya and Aztecs recognized the healing powers of the Chia seeds and used them with many complaints. Today, they are advised by naturopathic therapists in the following health problems:

Joint pain : Chia seeds have an anti-inflammatory effect due to their antioxidant richness and the high content of omega-3 fatty acids, which can also lead to a pain relief during long-term administration. The antioxidants in chiasamen were already analyzed in the 1980s. In particular, flavonolglycosides, kämpferol, myricetin and quercetin were found, which also make an oxidative stress agent from the chia seeds.

Diabetes : As described above, the blood glucose level is regulated by the gel-like dietary fibers of the Chia seeds. The glycemic index of the seeds themselves is, of course, very low. The effect of Chia seeds is so good that one would liketo develop corresponding natural medicines fromthe Institute of Biomedical Research in Mexico - in the combination Chia seeds, cactus leaves ( Opuntia ficus-indica ) and soy protein such as the Online Magazine Science Daily on May 27, 2015. All three ingredients have an extremely good effect on the blood glucose level - as a study from 2012 revealed to people with metabolic syndrome.



Weight reduction : The saturation feeling that occurs after the consumption of the Chia seeds helps with weight loss. In the study mentioned under "diabetes", it was also found that the visceral fat (abdominal fat), which was so difficult to digest, could be reduced with the help of Chia seeds.

Hypertension : In terms of high blood pressure was found in 2014 out in a Brazilian study showed that the blood pressure after 12 weeks of taking chia seeds (ground) could reduce blood pressure, which was not the case in the placebo group.

Irritive bowel syndrome : Similar to flea seed, the entire Chia seeds as chia gel can soothe an irritated bowel, help the intestinal mucosa and help build a healthy intestinal flora.

Decrease in cholesterol levels : Both dietary fiber and omega-3 fatty acids are known to lower cholesterol levels. Both substances are found in large quantities in the Chia seeds.

Heartburn : The dietary fibers of the Chia gel also help here. They absorb excess acids and soothe the mucous membranes of the stomach and intestines.

Chia seeds are good storage
In contrast to linseed , Chia seeds are also significantly longer and are therefore suitable as food for the stock . Chia seeds can easily be stored for four to five years without losing their nutrient content, taste or smell. Flaxseed, on the other hand, is usually rancid within a few weeks and is no longer edible.

Chia seeds: eat whole seeds or better grind?
If you eat the whole Chia seeds, you will profit from the fiber and its advantages. Also, one can enjoy the water storage capacity and the saturation capacity (for example, if one wants to lose weight). The complete nutrient palette of the Chia seeds is not, however, because the digestive system does not manage to break up the seeds to get their nutrients. They are therefore partially excreted undigested.

If you want to benefit as much as possible from the trace elements, the minerals, vitamins and especially the omega-3 fatty acids in the chiasamen, you should grind the seeds and only then consume them.

The grinding is no problem and succeeds in seconds with a mini mixer, Eg the personal blender or, of course, with a coffee grinder or other kitchen utensils suitable for grinding. You should not use cereal mills because the Chia seeds are known to be very rich in oil and can stick the grinder.

Recipes with raw Chia seeds
The following recipes are creations from the raw food kitchen. Raw Chia seeds in combination with other raw foods and superfoods like Lucuma , Maca , Goji berries and Spirulina provide the body with a wealth of vital substances.
Convince yourself of the versatility of Chia seeds and do not let yourself be exhausted by exotic mixtures. The recipes are mainly based on swilled Chia seeds (soaking time: at least 10 minutes). But there is no reason not to grind the seeds before they spring. All Chia recipes correspond to one serving.

Chia-based gel

1/3 cup chia seeds
2 cups of water
Soak 1/3 cup chia seeds into 2 cups of water. Stir the mixture well and place in a closed container in the refrigerator. A sticky gel is produced within ten minutes. After a soaking time of several hours, the nutrients are even easier to use. You can eat the Chia-Basis gel pure or spice it with other foods of your choice. In the refrigerator it lasts up to three weeks.

Chia gel "granola"

1 cup of chia-based gel
2 bananas, crushed with a fork
1 teaspoon of Lucuma powder
¼ cup raisins
¼ cup of pumpkin seeds
Mix the ingredients in a bowl. Ready to eat!

Fruity Chia

3 small or 2 big apples
8 dates without seeds
4-5 teaspoon Chia seeds
¼ cup dried mulberries
Cut the apples and the dates into small pieces, mix the chia seeds and add the mulberries. Allow the energetic Chia fruit mix to stand for at least ten minutes to allow the ingredients to blend well together.

"Banapaya" -Chia

1 banana
¾ cup of papaya meat
6 dried Turkish figs
4-5 tsp ground chia
Cut the banana into slices and crush the figs. Add the papaya meat and stir the ground Chia seeds. Prepare the "Banapaya" Chia best at night and enjoy it throughout the morning for breakfast.

"Persinane" -Chia

1-2 persimmons (kaki)
1-2 bananas
4-5 teaspoon Chia seeds
A handful of goji berries
A handful of pumpkin seeds
1 teaspoon maca
1 teaspoon cinnamon
Cut the persimmons (kaki) and the bananas into small pieces. Mix the fresh fruit with the other ingredients and leave the "Persinane" china for at least 10 minutes before eating.

Raw Chia "Rice Pudding"

4-5 teaspoon Chia seeds
2 cups of almond milk
Honey or agave syrup for taste
1 pinch of vanilla , cinnamon or cardamom
Soak the chia seed for about 10 minutes in the almond milk. Savor the raw Chia "rice pudding" to taste with honey or agave syrup and season it with vanilla, cinnamon or cardamom.

Green Chia

8 dried plums, soaked in 500 ml of pure water
1 teaspoon of spirulina powder
1/3 cup chia seeds
Let the Chia seeds swell in the soaking water of the dried plums. Thus the seeds take the taste of the plum juice and no nutrients are lost. Then mix the plums and the spirulina powder under the soaked Chia seeds and allow the mixture to stand for at least 10 minutes. The flavor-neutral Spirulina powder supplements the vital substance rich Chia-Plum mix for valuable chlorophyll .

Chia-shortbread

4-5 teaspoon Chia seeds
2 cups fresh apple juice
2 teaspoons of Lucuma powder
¼ cup dried mulberries
¼ cup of pumpkin seeds
Soak the chia seeds into apple juice. Stir in the remaining ingredients and allow the mixture to stand for at least ten minutes before eating. The taste of this fancy blend reminiscent of the Scottish biscuit classic Shortbread.

Chia "Fresca"

2 teaspoon Chia seeds
280 ml of pure water
Juice of a lemon or lime
Agave syrup or honey
This healthy refreshment drink is popular in Mexico. It is reminiscent of the taste of soft drinks, but is completely without chemistry!




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