Chia (Salvia Hispánica L.), is a herbaceous plant, native to Guatemala, Nicaragua and Mexico, whose seeds are used in a huge variety of foods, as it is considered one of the best superfoods as it is an extraordinary source of fiber and antioxidants , as well as protein, calcium and omega 3 alpha-linolenic fatty acid of vegetable origin.
It is precisely its richness in omega 3 that is making this food more important per day that passes in our kitchens. This fatty acid will be properly assimilated by the body when the seeds are ground or chewed.
We guarantee that if you become unconditional of chia seeds, you will no longer want to leave them …
What are chia seeds for?
Chia seeds have multiple properties. There are endless reasons for you to start consuming them, among which its popularity to lose weight stands out, reducing our desire to snack and satiating us, thanks to the fact that they are made up of a voluminous gel that produces a feeling of satiety. Along with this, they serve to:
- Control cravings, being riddled with fiber and having an easy digestion that will keep us from snacking between meals
- Prevent cardiovascular diseases, due to its anti-inflammatory, antithrombotic and antiarrhythmic properties that have an impact on better cardiovascular health
- Reduce cholesterol levels due to its richness in fibers, provided it is consumed daily
- Fight against diarrhea and improve the intestinal flora or microbiota due to its high concentration of mucilage, soluble fiber that makes it suitable for it.
- Reduce the risk of colon cancer by avoiding constipation
- Capture gastric juices thus reducing heartburn
- They are very beneficial for the liver, for their omega 3 fats and for their healthy fiber content, weapons to fight against fatty liver
- Prevent the stones in the gallbladder. Its consumption is also recommended to the operated ones of the gallbladder
- Control diabetes because the regulatory action of its fiber prevents hyperglycemia
- Its slow absorption makes it ideal for athletes, particularly for endurance athletes
- Mitigate the effects of colds, sore throat and cough as it is a plant rich in mucilage
- Treat constipation and heartburn of pregnancy as well as be beneficial for gestational diabetes
- Its properties to alleviate the effects of inflammatory diseases such as arthritis given its amounts of omega 3, greater than omega 6
- Muscle ailments are combated with the leaves of these plants, applied as poultices on the injured muscle.
- Vegetarians see in chia the possibility of balancing their lack of omega 3 intake, by not consuming blue fish
Here are some of the reasons why you can not stop introducing chia seeds in your diet, but there are many more …
Properties of chia seeds
Compared with any other seed, chia seeds are attributed 2 times more protein, 5 times the calcium contained in whole milk, to which must be added boron, which is a mineral that helps the bones absorb the Calcium, 2 times the potassium of bananas, 3 times the antioxidant of blueberries, 3 times the iron of spinach and an immense amount of omega 3 essential fatty acids.
Likewise, chia is a source of magnesium, copper, manganese, niacin and zinc, among other vitamins. Its exceptional anti-inflammatory balance comes from the fact that, together with flax seeds, chia seeds are the only food that provides more omega 3 than omega 6.
Very complete source of protein, they provide the body with all the essential amino acids in a way that is easily digested. They are also a wonderful source of soluble fiber since they absorb water (they are able to absorb 9 to 12 times their weight in water), creating a mucilaginous gel.
These absorption properties mean that, once consumed, the body can prolong its state of hydration and retain moisture.
Its high antioxidant content makes them stay fresh and edible for a long time, to the point that they can be stored dry for 4 years, keeping their flavor, smell and nutritional value intact, without the need to add any preservative or chemical.
Its antioxidants will keep your body safe from free radicals, protecting it from premature aging of the skin and inflammation of the tissues.
Powerful allies of patients with diabetes, they can stop the speed with which the human body converts carbohydrates into simple sugars, exercising control of blood sugar levels.
Using chia seed as a supplement to feed animal species has led to numerous experiments being carried out on chickens and pigs, and it can be certified that in eggs and meat the content of saturated fatty acids is reduced, tilting the balance towards unsaturated acids , much healthier.
|Nutritional Composition||Nutritional Values|
They will help you lose weight
Losing weight is one of the main concerns for many of us. Being comfortable with oneself depends, in large part, on whether we can show off an attractive figure that enhances our image. The complicated thing is that this action is often accompanied by the need to follow a diet that is not usually to our liking. But, what if we told you that with chia seeds you will lose weight without starving?
Chia seeds come to contain approximately 40% carbohydrates, of which 30% are insoluble fiber, 3% soluble fiber and the rest essential starches. In aqueous media, the seed is enveloped by a rich mucilaginous polysaccharide.
In the same way that when you mix a tablespoon of chia with water and let it rest for a few minutes, a solid gel forms when the soluble fiber of the seed reacts, in the stomach something similar is supposed to happen, when eating food containers of this type of rubber.
This stomach-forming gel acts as a physical barrier to accelerated enzymatic digestion of some carbohydrates. The result: they prevent its transformation into simple sugars and modulate the metabolism of these compounds, which benefits, among others, diabetics. As if this were not enough, its dietary fiber favors the transport of the fecal bolus, which prevents obesity and various diseases of the digestive tract. This would explain why chia is good for weight loss.
Best of all, you can start losing weight easily and without great sacrifice. Think that the Mayans already used its high content of omega 3 to keep theirs “in shape” and with vitality.
The 10 incredible benefits of chia
Chia seeds are on everyone’s lips. Start feeling good with this nutty product that contains a large amount of minerals and vitamins with which you will lose weight and benefit your health.
These seeds are of radiant actuality. Celebrities talk about them everywhere and there is no self-respecting pantry that does not host them. When you know its surprising benefits, everything will fit you and it is that they are versatile to the maximum and have a pleasant flavor that makes them the perfect complement to your favorite dishes.
Chia, a word of Mayan origin that belongs to the mint family and whose meaning is strength, has been characterized for thousands of years as a staple food of the Aztec and Mayan civilizations, given its multiple benefits.
Ideal for athletes, they constitute one of the healthiest choices that can be made for the day-to-day life of a person who likes to take care of himself inside and out.
The 10 reasons why they have conquered us are:
1-Keep cravings at bay
Being full of fiber, with them you can stop your cravings. If you take them at breakfast you will notice their vigor all day. They will be delicious if you add them to cereals or milk. Do you think the excuses will be worth it?
2-They have a delicious nutty flavor
Lovers of this dried fruit are in luck because the chia seeds have a flavor similar to that of walnuts. Both at breakfast and dressing your salads, you will love them.
3-They will keep you perfectly hydrated
By absorbing up to 12 times their weight in water, they will keep you well hydrated, making them ideal for athletes and people who tend to be very active. If you take them before going out to the gym or going for a run they will sit great.
4-They are a source of omega 3
Which translates into a source of health since omega 3 is beneficial for the central nervous system, for cells and for a large number of our vital organs.
With it, your hair and skin will shine more than ever since chia seeds contain a higher index of this fatty acid than certain fish such as salmon, making them a perfect alternative.
5-They preserve the harmful effects of the environment
Pollution, UVA rays or tobacco smoke are harmful to our health and protecting ourselves from them must be a priority task. Consuming chia every day is a great way to do it, thanks to its nutrients.
6-They are an extra contribution of energy
The idea is that you stay active from morning to night. The daily routine forces us to maintain an attitude that allows us to go awake to work, to the gym, to dance classes … Look no further, chia seeds are made for you.
7-Increase muscle mass
The extra energy contribution of chia, together with its high fiber and protein content, contributes to the increase of muscle mass, regenerating tissues. Swap out protein shakes for these natural seeds, and you’ll tell us!
8-Relieve joint pain
The anti-inflammatory properties of omega 3 fatty acids will allow you to reduce chia if you take chia regularly, and are prone to joint pain. Aztec warriors believed that it ended knee injuries.
9-Works as a purifier and antioxidant
Chia seeds will help you eliminate liquids and toxins, regulate the intestinal flora and prevent cell oxidation, all functions that will improve your health and appearance.
10-You will lose weight without feeling hungry
We have been saying it, you will reach and maintain your ideal weight thanks to its fiber. Lean on these tasty-tasting seeds, set yourself a reasonable goal, and go for it!
How to consume chia seeds
Chia is easily digested, as its nutrients are quickly assimilated by the body. The most common is to consume it by mixing its seeds with water, juice or other liquids. In less than 10 minutes it will absorb a quantity of liquid that is equivalent to between 9-12 times its volume.
You can add the appetizing gel that forms in your smoothies, mix it with salad dressings or with your favorite dishes, in your desserts or take it by the spoonful. You will obtain the gel by mixing 1/3 of a cup of seeds to which you will add 2 cups of water and stir. Store it in the fridge and use it whenever you want. The limit is up to you.
Where to buy chia seeds
You will find chia seeds in herbalists, specialized stores and supermarkets, although a very convenient option is to buy them from Amazon where you can buy organic and cultivated products according to the principles of ethical agriculture, where respect for small local producers prevails.
In short, follow the example of Hollywood stars and prepare to live sensational experiences with chia seeds, as there is nothing like enjoying good health and feeling good about ourselves to be able to project the best of images. Take care and don’t forget to enjoy!
- Food composition databases
- Nutraceutical potential of the Seeds
- Chemical and functional properties
- National institutes of health