Chia seeds, Spanish sage

The Spanish sage is one of the oldest cultivated plants, whose properties were already appreciated by ancient peoples, such as the Incas or Aztecs. Currently, it is best known as chia seeds, which have become a popular addition to desserts, cocktails, salads, omelettes, and many other dishes. Her Nahuatl name means "oily". They are obtained from the split of sage fruits and come in three colors: white, black and gray. While not so long ago they were just an exotic and little-known culinary ingredient, today they are an integral part of many people's diets thanks to their high availability in stores.

Spanish sage seeds - properties and contraindications

Thanks to their properties, chia seeds have won the recognition of lovers of a healthy lifestyle and diet. First of all, they are valued as a rich source of polyunsaturated fats and omega-3 acids, to which they correspond, among other things, to build cell membranes or to support the work of the brain and nervous system. Spanish sage seeds contain around 25% valuable protein, which is why they are popular with vegans and vegetarians. They are also high in calcium, so they are often a supplement to a dairy-free diet. Chia seeds also provide the body with alpha-linolenic, palmitic, linoleic and oleic acid, which can have beneficial effects, among other things. for memory and concentration. In addition, they are a source of valuable vitamins: A, B, E and D, antioxidants and minerals such as iron, iodine, sulfur, magnesium, manganese, potassium, niacin and thiamine.

Chia seeds are eagerly used by travelers. First, because they are light and at the same time provide a lot of protein. In addition, they are a rich source of fiber, which makes them feel full for a long time and supports the proper functioning of the digestive system.

This has some advantages and contraindications. Due to their high fiber content, chia seeds should be consumed in moderate amounts. Otherwise, the absorption of other nutrients can be inhibited and even the intestinal lumen can be blocked. Excessive amounts of fiber can also lead to the problem of excessive bowel movements. For this reason, you should eat a maximum of two tablespoons of chia seeds per day, divided into two servings.

Why add chia seeds?

Because of its mild, slightly nutty flavor, Spanish sage seeds can be added to many dishes. They used to be one of the basic components of the Aztec diet, today they complement desserts, porridge, muesli, cakes, bread, etc. After infusing liquid, e.g. milk, chia seeds swell over time and form a nutritious flavored pudding. Combined with fresh fruit or honey, it's a way to have a healthy breakfast or light meal before a workout.

Raw or Soaked - How to Consume Chia Seeds?

Many people wonder what form chia seeds are best consumed in order to retain their key benefits. There is no shortage of opinions that seeds taken into the body in an unchanged form are then excreted with all their properties. For this reason, it is good practice to grind chia seeds or soak them in water or milk, for example, which releases enzyme inhibitors. After adding liquid and waiting a few hours, their size will increase about 12 times. But no matter what form of chia seeds you eat, you should always remember to water them regularly due to their high fiber content.