Chia seeds: properties, benefits and recipes of the omega-3 queens

Its antioxidant potential, its beneficial effects on diabetes, cholesterol or hypertension and its anti-inflammatory and laxative properties, among others, are backed by scientific evidenceaccording to a review of studies published in Journal of Food Science and Technology.

Here you can see a video recipe to make chia water:

Chia seeds: properties and benefits

Chia is a seed that is especially rich in omega-3 fatty acids of plant origin, but it also provides them together with omega-6 fatty acids in the ideal ratio for the body, which is a ratio of 3 to 1 (omega-6 and omega -3). It is also a good source of minerals such as calciumhe magnesium and the boron.

In it we also find a high fiber, both soluble and insoluble, which helps us stay satiated and regulate intestinal transit. A 30-gram serving (about two tablespoons) can contain up to 12 grams of fiber.

Unlike other seeds, chia also has a great deal of antioxidants, which among other things prevent the rancidity of their own fats. Among its antioxidants, substances such as chlorogenic acid, caffeic acid, quercetin or kaempferol stand out.

1. Protects the heart and lowers cholesterol

The benefits of chia seeds are due to the high omega-3 contentan essential fatty acid with anti-inflammatory, antithrombotic and vasodilator properties that helps regulate blood pressure and blood cholesterol: it lowers LDL lipoproteins and increases HDL.

Its high fiber content and the presence of beta-sitosterolssome plant compounds that are beneficial in coronary diseases and against high cholesterol.

2. Regulates intestinal transit

The high concentration of mucilagea type of soluble fiber that grows in contact with water, makes chia seeds tenfold in size in the digestive tract and presses on the intestinal walls.

In this way, they stimulate peristalsis or movement of the intestines and improve constipation. These mucilages in turn create a viscous network that hydrates and lubricates the gastrointestinal tract, which also facilitates the expulsion of feces.

3. Helps in diabetes

Chia is a good supplement in the diet of people with diabetes, again due to the large amount of fiber it contains. It helps regulate blood sugar levels in general, since fiber captures part of those sugars and releases them slowly, which prevents spikes in blood glucose and insulin.

It is advisable incorporate the seeds into fruit compotesin fruit puddings or in legumes and cereal stews.

4. Weight loss

Among the benefits of chia seeds is to help in weight loss. This is because it fills the stomach and produces a feeling of satiety thanks to its great capacity to absorb liquids. And, because it regulates blood sugar levels, it helps prevent cravings for sweets.

5. Antioxidant protection

Recent studies show that Chia has a high concentration of phenols, antioxidants that stop up to 70% of the activity of free radicals. This helps prevent premature skin aging and repair muscle tissue.

6. Take care of your bones

With only 30 grams of chia we obtain the 20% of the recommended amount of calcium, an essential mineral to maintain bone mass and structure.

It also contributes boronwhich helps metabolize calcium.

Chia seeds: recipes

If you want to start including chia in your dishes to start enjoying its properties, we will tell you how to cook chia seeds and we will give you a list of chia recipes delicious and easy:

Origin of chia

The benefits, both nutritional and medicinal, of these small black seeds from a plant native to Mexico and Guatemala (Salvia hispanica), have been known for thousands of years. In fact, chia was an important part of the Mayan and Aztec diet.

Can you take chia every day?

The chia has multiple benefits and can form part of daily diet.

Have a high fiber content: Contains between 34 and 40 g of fiber per 100 g, equivalent to 100% of the daily recommendations for adults. Because of this, eating too much chia can cause diarrhea, bloating and gas.

What is the amount of chia that can be consumed per day?

According to the United States Dietary Guidelines (2000), chia can be used as a main food, but a supplement is recommended. consumption not exceeding 48 g per day.

You can start with an approximate amount of 25 grams a day and see how your body responds.

How do you eat chia? Raw or cooked?

The chia seeds are eaten rawadding them to various foods such as cereals, yogurt, smoothies… or as a salad dressing.

can be soak in a liquideither water, yogurt or a juice, to turn them into a pudding or a gel-like substance. Chia seeds contain a high amount of mucilage (25%), a type of fiber that, when in contact with water, forms a viscous gel. In fact, the chia can absorb 12 times its weight in water.

Chia seeds can also ground and used to season stewsin pastries or in laxative infusions.

Chia seed gel can be used as egg replacer in baked goods, to make them suitable for vegans and to reduce their caloric and fat content.

How long do you have to leave the chia to soak?

To the macerate the chia in water a gel is created that you can take alone or add to juices, creams… You just have to put two tablespoons of chia seeds in a glass of water and let them rest for a few 15-20 minutes.

You can too pour them directly into a juice, yogurt or non-dairy milk and wait about 15-20 minutes for them to swell.

What people should not consume chia?

He Omega 3 in large quantities it can have anticoagulant effects and, if you are taking anticoagulant medication you should consult your doctor before including too much chia in your diet, as it could affect how your medication works.

The people with dysphagia (trouble swallowing), It is not recommended that they take the dry seeds (without hydration). A case report was presented at the 2014 American College of Gastroenterology Annual Scientific Meeting of a man with chia who ate dried chia seeds followed by a glass of water. The seeds expanded into his esophagus and got stuck.

In addition, chia contains a plant compound called phytic acid which can reduce mineral absorption like iron and zinc.

What are the side effects of chia?

He Chia consumption is considered safe in most people. However, as with most foods, some people may have allergies.

The symptoms of a allergic reaction to chia They can include itchy mouth, followed by generalized hives, skin reactions, shortness of breath and dizziness.