Chia is considered a superfood with several health benefits, including improved bowel habits, improved cholesterol and even decreased appetite, as it is rich in fiber and vitamins.
Chia seeds have in their composition omega-3, antioxidants, calcium, proteins, fibers, vitamins and minerals, which make this seed an excellent nutritional complement, natural and economical.
Key Benefits of Chia Seeds
The main benefits of chia include:
1. Controlling diabetes
Because of the high fiber content, chia is able to prevent rapid rise in blood glucose by controlling the amount of sugar in the blood, which is excellent for controlling type 1 and type 2 diabetes. In addition, it reduces the glycemic index of food, due to the fibers, causing that the hunger does not appear suddenly.
2. Improve intestinal health
Also due to the fiber content, chia seeds increase intestinal movements, avoiding constipation, but in order to have this effect one should consume the properly hydrated seeds, otherwise the seeds may impair intestinal function, increasing the risk of colitis, for example.
3. Help to lose weight
Chia seeds can absorb a large amount of water and therefore form a gel that takes up some space in the stomach, decreasing the urge to eat.
A good way to consume is to do it overnight, which consists in leaving the following ingredients in a glass jar: nautical yoghurt + 1 tablespoon chia + 1 tablespoon of oats + 1 teaspoon of honey. This mixture should be kept overnight inside the refrigerator and can be consumed for breakfast.
4. Reduce the risk of cardiovascular disease
Chia has a good amount of omega 3 that works in the body reducing inflammation, controlling cholesterol levels, preventing atherosclerosis and protecting the body from cardiovascular and brain diseases, improving memory and disposition. Omega 3 is a very important nutrient for brain functions, because 60% of the brain is made up of fat, especially Omega 3. The deficient intake of this fat is associated with greater memory loss of the elderly and high levels of feelings of distress and depression.
5. Avoid premature aging
Chia seeds have antioxidants that fight against free radicals, preventing the aging of cells. Antioxidants are substances that help the body to delay or prevent the action of free radicals in cells, avoiding permanent damage that can, over time, lead to the development of diseases such as cancer, cataracts, heart problems, diabetes and even Alzheimer's disease. or Parkinson's disease.
6: Regulate cholesterol
The chia has a good amount of insoluble fibers, that is, that do not dissolve in the water, and therefore, when consumed can help to eliminate the fat present in the food, being eliminated naturally by the feces.
7: Strengthen the bones
This is also a good source of calcium, which helps to strengthen the bones, which is especially indicated in case of osteopenia, osteoporosis, or after a fracture, or a long dormant time.
Meet other superfoods in Superfoods that turbinate the body and brain.
How to use chia
Chia is a small seed that is very versatile and easy to use. Some examples are:
- Add the chia seeds in cake, pancake or cookie recipes that will still be cooked. See Pancake recipe with chia for constipation
- Add the seeds in ready-to-eat foods like yogurt, soup or salad;
- Make an overnight, adding 1 tablespoon chia seed to 250 ml of water and consume 20 minutes before main meals or at breakfast;
- Dessert with chia to loosen the trapped intestine
Chia can be found in the form of grain, flour or oil and can be added in yogurt, cereals, juices, cakes, salads and seasonings. To get all the benefits of chia just consume more than two tablespoons per day.
Chia seed nutritional information
Nutritional composition of 100 g of chia seeds:
| Calories | 371 kcal |
| Proteins | 21.2 g |
| Carbohydrates | 42 g |
| Total fat | 31.6 g |
| Saturated fat | 3.2 g |
| Polyunsaturated fat | 25.6 g |
| Omega 3 | 19.8 g |
| Î'g-6 | 5.8 g |
| Vitamin A | 49.2 IU |
| Calcium | 556.8 mg |
| Phosphor | 750.8 mg |
| Magnesium | 326 mg |
| Zinc | 44.5 mg |
| Potassium | 666.8 mg |
| Iron | 6.28 mg |
| Total Fibers | 41.2 g |
| Soluble Fibers | 5.3 g |
| Insoluble Fibers | 35.9 g |
Benefits of Chia Oil
Chia oil can be found in capsules or in the natural liquid form, and brings health benefits by being rich in omega-3, a good fat for the body that performs functions like strengthening the immune system, improving memory and concentration, reduce inflammation in the body and prevent cardiovascular diseases such as heart attack.
To get these benefits, you should take 1 to 2 tablets of chia oil per day, or 1 tablespoon of the natural liquid oil, which can also be added in healthy recipes for breads, soups, cakes and sautéed. See more about chia seed oil in capsules.
