Chia seeds are small seeds that come from the plant sage Hispanic of the mint family. This plant is native to South America specifically in the center and south of Mexico, El Salvador, Honduras, Guatemala and are currently very well known, as they have become quite fashionable after being so recommended to start changing eating habits for a healthier life, in addition to being very easy to get in different establishments, supermarkets, herbalists. Chia is gluten-free, making it a perfect food for those with celiac disease.
Already in the Mayan and Aztec culture, chia seeds were used in the daily diet, as well as the warriors, because they provided a lot of energy in a sustainable wayIn fact, chía is an ancient Mayan word that means strength. Despite its long history as a dietary staple, chia seeds have only recently been recognized as a true superfood.
Chia composition
In recent years its popularity has exploded and not in vain, since chia seeds provide many benefits to the body. In 28 grams of chia seeds you can find:
– 137 calories and just 1 gram of digestible carbohydrates
– 11 grams of fiber
– 4 grams of protein
– 9 grams of fat of which 5 are omega 3
– 18% calcium of the recommended daily amount
– 30% manganese
– 30% magnesium
– 27% phosphorus
– Zinc, vitamin B1, B2 and B3; as well as it is rich in potassium
Chia benefits
They are rich in antioxidants
Chia seeds are a whole grain food and are organically grown, non-GMO, and gluten-free. They have one great load of antioxidants, are3 times more antioxidants than blueberries. Antioxidants help delay premature aging, reduce certain diseases, and help fight free radicals
They are an excellent source of fiber
It is advisable to consume about 30 grams of fiber a day for both men and women. If we increase our daily fiber intake by 15 grams, there would be many benefits for the body and for health in general.
11 grams of fiber is what 28 grams of chia seeds contain. This fiber absorbs its weight in 10-12 times the water, achieving a very satiating effect as the seeds expand inside the stomach, which helps reduce the amount of food we eat throughout the day. Likewise, this fiber reaches the intestines without being digested, causing the good bacteria that live in the intestines to feed, and improve our intestinal health. Chia seeds have a high concentration of mucilage and expand in such a way that they stick to the walls of the intestine, stimulate bowel movement improving constipation. This viscous substance hydrates and lubricates the intestinal tract, facilitating the expulsion of feces.
That is why it is so important to include high amounts of fiber in the diet, and chia seeds are very good at that.
Great supply of good proteins
Chia can be combined with many foods (Unsplash)
Just as consuming fiber is very important, including protein in our diet is also important, especially to achieve weight loss goals, but also to take care of our health.
The cells of our body are constantly renewing themselves, and for this renewal to take place in an optimal way, we must consume proteins, which in turn are loaded with amino acids, another of the things that chia seeds give us, quality protein.
Proteins help us feel full and help us reduce anxiety and obsessive thoughts about food, making us lose weight in a healthy way.
High content of Omega-3 fatty acids
Within the components of chia are the Omega-3 fatty acids, of which there are different types such as eicosapentaenoic acid ( EPA), docosahexaenoic acid (DHA), which can be obtained in foods of animal origin such as salmon or trout. Chia seeds have another type of Omega 3 called alpha-linolenic acid (TO).
Our body needs to convert ALA into EPA and DHA to be able to use these Omega-3s in the body, a quite complex conversion process to carry out for our body. With which if you are a person with a vegetarian or vegan lifestyle, or perhaps consume a lot of chia, it is best to start taking an Omega-3 supplement, in order for the body to achieve a balance and can convert in a simpler way the Omega-3.
They help your metabolic health
To speak of metabolic health is to refer to cholesterol, triglycerides, obesity. Chia seeds, being rich in fiber, protein and Omega-3 fatty acids, will help you not only reduce all these values, but also prevent suffering from heart disease and type 2 diabetes.
Provide nutrients for bones
As we get older, it is very important to consider how we take care of our bones and what actions we take to do so.
Chia has high mineral content important like the phosphorus, calcium, magnesium; and also nutrients such as proteins, so important for our bone system. Chia seeds provide the 18% of the recommended daily allowance for calciumThat is why they are excellent for those who do not consume dairy products.
Prevent diabetes
Containing large amounts of fiber, chia seeds help regulate blood sugar levels. Fiber captures sugar and releases it very progressively, preventing glucose and insulin peaks from being generated.
How much and how should we consume chia?
Chia pudding with vegetable drinks (Unsplash)
One of the benefits that this seed offers is the ease with which it can be consumed, since there are many recipes where it can be included.
For example, you can make the famous chia pudding just by placing the seeds in a small glass container, adding vegetable milk (coconut, soy, oatmeal, almonds), a pinch of stevia and cinnamon to taste and let it rest. After a few hours, you will see that the seeds have swollen as they absorbed the liquid and the texture will be like a pudding. It is a perfect recipe to consume when you have anxiety because it is very satiating.
The advantage of hydrating chia seeds with …