Superfood How healthy are chia seeds actually?

Superfood Chia Seeds: What's on the Health Promise??

Chia seeds are celebrated by many people as "superfood". Their content of healthy fiber, protein and omega-3 fatty acids to overshadow traditional foods. But what is really on the health promise?

Superfoods on everyone's lips

Millions of sales are made worldwide with so-called "superfoods". Many people expect this to have a huge impact on their health. Especially chia seeds are often highlighted in this context as veritable remedies of natural medicine. But what can the supposed superfood really do? That explains the Consumer Center in a message.

Many people expect enormous effects on their health from chia seeds. But what can the supposed superfood really do? Consumer advocates clarify. (Image: Diana Taliun / fotolia.com)

Good for digestion

Chia seeds are said to outshine conventional foods with their fiber, protein and omega-3 fatty acid content.

The seeds are said to stimulate digestion and regulate blood sugar. In addition, it should be able to relieve joint pain and heartburn.

And in some magazines Chia is also touted as a supposed secret recipe for healthy skin and a slim figure.

Lots of fiber

According to the Consumer Agency, Chia's claims to alleviate health problems are not allowed in connection with food. So far, there are no EU-approved health claims for chia products.

It is only allowed to advertise the high fiber content of the seeds, since they contain 34 grams of fiber per 100 grams of seed more than the required six grams of fiber per 100 grams.

Due to the low daily intake of just 15 grams, however, it is just 17 percent of the daily intake of fiber of 30 grams recommended by the German Society for Nutrition (DGE).

High content of omega-3 fatty acids

Chia capsules are often referred to as high in omega-3 fatty acids. However, these are available to the body only if the seed has been crushed or chewed very well.

In fact, omega-3 fatty acids are healthy and vital in small quantities. The DGE therefore recommends consuming 0.5 percent of the daily calories from omega-3 fatty acids, such as α-linolenic acid (ALA).

At 2,400 kilocalories (kcal), this corresponds to about 1.3 g ALA, contained in a tablespoon of rapeseed oil. An additional supply in the form of capsules is not necessary, even if no or little fish is eaten.

The scientific evaluation by the European Food Safety Authority EFSA has shown that omega-3 fatty acids can lower blood triglyceride levels. The required amount is achieved through a normal diet.

For patients with heart disease or elevated blood lipid levels, omega-3 products may be helpful - but such treatment should be under the supervision of a physician.

Drink a lot

Anyone who does not consume pre-swollen chia seeds must drink plenty. Otherwise it can lead to a dangerous blockage. The daily intake of 15 grams should not be exceeded, according to consumer advice.

When taking Chia capsules should be paid to the recommended consumption of the manufacturer. Two grams of chia oil in the form of capsules per day is considered harmless to health.

According to the experts, there are initial indications that some people are allergic to chia seeds. Chia is one of the mint family plants, as well as mint, thyme, rosemary or sage. Those who react to one of these plants or to mustard should be careful.

In addition, interactions with blood-thinning drugs (warfarin / Coumadin®, acetylsalicylic acid / ASA / aspirin) may occur.

Anyone taking such medications should discuss the use of chia capsules with the doctor or pharmacist.

High swelling capacity

Chia seeds are native to Mexico, but today are planted in many Latin American countries. They can be eaten raw or dried, or added to drinks.

In countries such as the USA, Canada and Australia, they have been used both whole and ground for some years - for instance as part of bread and for the production of oil.

Due to the high swelling capacity (binds 25 times the amount of water), the seeds also serve as a basis for vegan pudding or thick smoothies and can be used as egg or fat substitute in baking.

For the first time in November 2009, the European Commission approved a maximum content of 5% chia seeds for bread products.

Since the beginning of 2013, they may also be sold as stand-alone prepackaged foods, for example as an ingredient in muesli or nut and fruit blends.

On the packaging must be made the required indication that a daily intake of 15 grams must not be exceeded.

This amount is considered harmless to health; however, long-term investigations are still missing - for example, also for possible allergic reactions.

Since December 2014, cold-pressed chia oil (Salvia hispanica) may also be used as a novel food ingredient in vegetable oils and dietary supplements.

There are also quantitative limits for this: a maximum of ten percent for vegetable oils and a maximum of two grams a day for food supplements. The chia oil must contain at least 60 percent alpha-linolenic acid (ALA) and 15-20 percent linoleic acid.

Superfood has traveled a long way

Chia seeds contain about 20 percent proteins, 30 percent fat and up to 40 percent carbohydrates, according to the consumer center. The daily quantity of 15 grams, which can not be exceeded, contains about 5.5 grams of fiber and 2.7 grams of ALA.

The capsules usually contain cold-pressed chia oil, which contains an average of 1.2 grams of ALA. Often, however, the exact composition is missing on the products or on the Internet.

There is usually no information on the cultivation conditions of Chia seeds when you buy them. They are not really natural.

EFSA identified two important points in its 2005 safety assessment. On the one hand, the seeds are treated with plant hormones to synchronize the germination.

On the other hand, the soil is freed from weeds before sowing with a soil herbicide (trifluralin) banned in Europe since 2007.

Another criticism from experts: Chia seeds come from Latin America and have a long journey behind them. And that is harmful to the climate. (Ad)