Seeds' Nutritional Power
Chia seeds, derived from the Salvia hispanica L. plant native to Central America, boast an impressive nutritional profile. They are a great source of omega-3
fatty acids, polyunsaturated fatty acids, dietary fiber, proteins, vitamins, and various minerals. Moreover, these seeds are packed with antioxidants such as caffeic acid, rosmarinic acid, myricetin, and quercetin. A standard serving size of approximately 2 tablespoons (28 grams) delivers these nutritional benefits, making them a versatile addition to a balanced diet.
Hidden Dangers Exposed
Despite their numerous health benefits, chia seeds can pose risks if not consumed correctly. A gastroenterologist, trained at Harvard and Stanford, warns about the potential for esophageal blockages when dry chia seeds are ingested. These seeds have a remarkable ability to absorb water and expand. If they are swallowed dry, they can swell significantly, potentially causing blockages and other digestive issues, which may necessitate emergency medical intervention.
Safe Consumption Guide
To mitigate the risk of adverse effects, it is crucial to prepare chia seeds properly before eating them. The recommended method is to soak the seeds in water for a minimum of 30 minutes prior to consumption. This soaking process allows the seeds to absorb water and expand before they enter the digestive tract. This simple step ensures that the seeds are properly hydrated, preventing them from swelling in the esophagus and posing a choking hazard or causing discomfort.
