According to Verywell Health, berries such as blueberries are a rich source of antioxidants, especially anthocyanins - compounds that create the characteristic blue-purple color of this fruit. Anthocyanins are of interest to many researchers thanks to their antioxidant ability and role in protecting cells from the effects of free radicals.
When combined with chia seeds, this dish not only provides antioxidant compounds but also supplements fiber, plant protein, plant-based omega-3 fatty acids (ALA) and many vitamins and minerals necessary for the body.
This is a combination that often appears in healthy diets thanks to providing a variety of nutrients.
According to nutrition experts, a diet rich in antioxidants can contribute to reducing oxidative stress in the body.
Oxygenated stress occurs when free radicals exceed the resistance of the natural defense system, which can damage cells and tissues. This condition is believed to be related to the aging process as well as the development of many chronic diseases.
However, experts also note that foods rich in antioxidants only play a role in supporting overall health and are not a treatment for the disease.
Besides its remarkable antioxidant content, blueberries also provide vitamin C, vitamin K and manganese.
Meanwhile, chia seeds contain a high amount of soluble fiber. When soaked in water or combined with high-hydration foods such as yogurt, chia seeds will form a gel form that slows down the digestion process and increases the feeling of fullness.
The amount of fiber in both blueberries and chia seeds is also beneficial for the gut microbiome. Fiber is an important source of nutrients for beneficial bacteria in the digestive tract, thereby contributing to maintaining the balance of the gut microbiome and supporting healthy digestive function.
A high-fiber diet is also believed to be associated with better cardiovascular health and metabolism.
In addition, a dish combining blueberries and chia seeds has a relatively reasonable calorie content but is rich in nutrients, suitable for breakfast, snacks or after exercise.
The combination of natural carbohydrates from fruits, fiber and healthy fats from chia seeds helps create a longer feeling of fullness compared to many processed snacks.
The use is quite simple. You can use about 100g of fresh or frozen blueberries combined with 1 tablespoon of soaked chia seeds. This mixture can be eaten with unsweetened yogurt or blended with smoothies to increase nutritional value.
Experts recommend prioritizing the use of fresh or frozen whole blueberries.
Processed products such as jams, syrups, or sugared dried blueberries often contain high amounts of added sugar, which can reduce the health benefits of food.
