Chia seeds – the best superfood?

Jack Weather

Intensive use of the body requires the supply of nutrient-rich products. Chia seeds, thanks to their health-promoting properties, should be included in the diet of every gym person. This product perfectly fits the needs of an active person. How do chia seeds work in the gym diet? Check our article.

Chia seeds in the diet  

The seeds are obtained from Spanish sage flowers, which grows in Mexico and Guatemala. The properties of chia seeds and their use in daily diet have already been appreciated by the Maya and Aztecs, who recognized them as an extremely valuable nutritional product, strengthening the body and improving its endurance. Chia seeds in the diet are being rediscovered today, and numerous laboratory tests confirm their effectiveness. Due to the many advantages of using Spanish sage and the richness of nutrients, they are included in the super food group. Currently, it is used in both dishes created by vegans and vegetarians, as well as those who want to supplement the protein in the diet in the traditional diet.

Nutritional values  

Nutritional value 100g chia seeds  

  • 486 kcal
  • Protein 16.54 g
  • Fat 30.74 g
  • Carbohydrates 42.12 g
  • Dietary fiber 34.4 g


  • about 55% of fat from chia seeds are Omega-3 fatty acids
  • cover about 30% of RDA magnesium and phosphorus, as well as 18% of RDA of calcium
  • they are rich in calcium, sodium, iron, potassium, zinc
  • they contain riboflavin, leptin, thiamine, niacin, vitamins A, C and E
  • providing antioxidants, i.e. rutin, apigenin, epicatechin, gallic acid
Chia seeds is considered as a product from "Superfood" group. A group of products containing many bioactive compounds.
Chia seeds is considered as a product from "Superfood" group. A group of products containing many bioactive compounds.

Seeds china - how to use?  

Preparation of chia seeds is extremely simple. One of the most characteristic features of Spanish salvia is its ability to absorb fluids. The grains increase in volume, and a slippery shell appears around them. It is assumed that for 2 flat tablespoons of seeds should be 350 - 400 ml of liquid (if we want to get a pudding). Their neutral flavor makes the use of chia seeds visible both when preparing main dishes and desserts. The recipes for chia seeds include:

  • chia pudding with strawberry mousse - two tablespoons of seeds pour coconut milk from one can, sweeten with a spoon of honey and put in the fridge for the night. In the morning, the pudding is ready, and the mixed strawberries are a mousse that gives it a distinct look;
  • using a teaspoon or two for thickening sauces and soups;
  • in the form of an addition to muesli, cocktail, yogurt;
  • mixed with rice quinoa;
  • addition to pancakes;
  • topping for salads and meats.

Chia seeds - contraindications  

How much chia seeds should you consume? This is one of the most frequently asked questions - and rightly so. It has been assumed that 15-30g chia per day is the optimal portion. Why? Because due to the large amount of fiber in the product, its too large intake may, among others impede the absorption of vitamins and minerals or cause diarrhea. Who should not use seeds?

Contraindications to their use occur in

  • people who are allergic to mustard - both plants have similar proteins
  • older people, children and pregnant women
  • taking cardiac drugs and preparations used to treat diabetes
  • patients after surgery

Each of these people should consult a doctor before introducing sage to the menu.

Health-promoting effect  

The properties of chia seeds make their regular use beneficial to the overall body functioning. They are therefore an effective way to supplement deficiencies in the diet, as well as the prevention of numerous diseases. The wide spectrum of activity also provides numerous benefits of their use in exercising, active people and athletes. What health measures do chia seeds have? What do they provide?

  • Strong antioxidant effect facilitating regeneration and delaying cell aging
  • Lowering the level of bad cholesterol in the blood
  • Supporting the circulatory system and not significantly thinning blood, better muscle nutrition
  • Strengthen bones and joints
  • They eliminate digestive problems
  • They provide numerous minerals necessary, among others for the proper functioning of the nervous system and muscle contraction

Chia seeds in the diet for gyms  

The nutritional values ​​of chia seeds make them a valuable supplement in the diet for gyms. In a small amount of a product with moderate calorie, we have a chance to provide a range of vitamins and minerals, as well as proteins and fatty acids. In the case of people exercising at the gym, Spanish sage is one of the most valuable products (from the super food group).

Chia for muscle mass  

Although chia seeds are characterized by a high carbohydrate content. Due to the richness of fiber, they should not be their main source in the diet for muscle mass. Introducing them while maintaining a positive caloric balance, however, brings numerous benefits, i.e.

  • improving digestion and, consequently, better digestibility of nutritional values;
  • provides fiber and reduces constipation,
  • is the source of a number of micronutrients.

Chia for slimming  

Chia seeds and slimming go hand in hand. The proteins and fiber contained in them provide satiety for a long time. At the same time, it is a low-calorie product that is able to replace any deficiencies of vitamins and minerals that appear during the reduction. It is extremely important that chia does not cause blood glucose surges. Thus, it does not cause drowsiness and hunger pangs.

Chia seeds - why is it worth it?  

Why is it worth turning chia seeds into your diet? A number of health-promoting properties of the product leave no doubt to anyone. Numerous studies indicate their anti-cancer activity as well as a wide spectrum of applications in the prevention of diseases - in particular diabetes. They also perform excellently in the diet at the gym, facilitating the way to training effects. Along with the growing popularity of the product, sage appears not only in ecological stores, but also in ordinary supermarkets on health food shelves. Choosing chia seeds, as in other cases, it is worth paying attention to the certificates confirming its quality.


Tags: chia, food, seeds, super, superfood

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