Chia properties: benefits you did not know

What is chia?

Chia or Hispanic sage is a plant native to Central America. It is one of the plant species with the highest concentration of omega 3 fatty acid known. It is grown for its seeds, which are used as food.

Chia is a word of Mayan origin that means strength. Both the Mayans and the Aztecs included these seeds in their diet. The cultivation of this plant was displaced by the cereals that the Spaniards brought during colonization and chia disappeared until it was recovered a few years ago and today it is part of the diet of many people who are concerned about their health. In addition, its versatility in the kitchen and its great nutritional richness have made it, along with other types of seeds, one of the most fashionable foods in recent years.

Types of chia seeds

Today there are white chia seeds and black chia seeds. Both are a variety of Salvia Hispanica. Nutritionally they are practically identical and only differ in color.

Nutritional value of chia

The nutritional profile of chia seeds is very interesting both at a macro and micro level. Chia is a type of seed that belongs to the group of unsaturated and polyunsaturated fats, of which its contribution in Omega 3 stands out. In addition, chia seeds contain high levels of fiber, protein, group A and group B vitamins. , in addition to minerals such as calcium, iron, magnesium or zinc.

For every 100 g of chia we can find:

• Calories: 486 Kcal

• Protein: 17 g

• Fat: 31 g 

• Carbs: 42 g

• Sugars: 0 g

• Fiber:34 g

• Sodium:16 mg

Properties and benefits of chia

Among the properties of chia stands out its contribution in essential fats that help reduce cholesterol that is harmful to health, but... What other properties do chia seeds have?

1. High fiber content: its high concentration of mucilage, a type of soluble fiber that grows in contact with water, makes chia seeds multiply their size tenfold in the digestive tract. Thanks to its high fiber content, chia provides a feeling of satiety. In addition, it helps regulate intestinal transit.

2. Rich in healthy fatty acids: chia seeds are made up of 60% omega 3 essential acids. Among the positive effects of these acids, they help the proper functioning of the cardiovascular system. As these cannot be produced by our body, it is important to consume this type of food in diets or menus to reduce cholesterol.

3. Antioxidant power: chia has a high concentration of phenols, antioxidants that slow down the activity of free radicals. This helps prevent premature aging of the skin.

4. Helps to maintain the bones and joints: consuming chia seeds helps to take care of the bones, since 30 grams of chia you get 20% of the recommended amount of calcium, an essential mineral to maintain the mass and bone structure.

How to take chia seeds

If you are wondering how to take chia seeds, you should first know that the recommended amount of these seeds per day is 25 grams or approximately two tablespoons.

These seeds can be consumed whole or processed.

• Whole seeds: if they are consumed in their entirety, all their fiber is used, which gives an extra plus of metabolic work, that is, it takes more work to digest them, which helps regulate intestinal motility.

• Processed seeds: if you choose to consume them processed, the fiber content is reduced but it allows better absorption of their nutrients.

Chia seeds can be incorporated into almost any dish, from soups, salads, stews, purees or smoothies and in many healthy snacks, although many people eat them for breakfast. A very simple way to consume these seeds in the first meal of the day is to put a spoonful in cereals or in yogurt or on toast, whether sweet or savory. If we feel like baking, chia seeds can also be added to the dough of a sponge cake or bread, but before putting them in the oven.