Chia seeds: benefits and properties that contribute to our health

The chia seeds , Salvia hispanica L. , is an annual herbaceous plant of the family Lamiaceae which grows in subtropical climates. It is originally from Mexico. The plant can reach two meters in height. It has flowers in purple tones that are hermaphrodites and from which the seeds are obtained. Chia seeds are about 2 millimeters long, oval with shades ranging from brown to dark gray.

It is known that in areas of Mexico they were cultivated and consumed 3,500 years ago and have traditionally been used in American cultures such as the Mayans or Aztecs.

Let’s see what chia is good for .

Nutritional and medicinal properties of chia seeds

Chia seeds have soluble fiber (mucilage), vitamins with antioxidant properties such as Vitamin E , and in a smaller quantity vitamins A and C, it also contains B9 or folic acid, B1 or thiamine and B3 or niacin, it has vegetable protein (it contains all essential amino acids), phytosterols, flavonoids, minerals such as calcium, boron, potassium, iron, copper, zinc, manganese, magnesium, carbohydrates and Omega 3 fatty acids.

All these components give chia seed satiating, anti-inflammatory, antidiabetic, cardioprotective, digestive, antithrombotic, hypoglycemic, antiviral, laxative, cholesterol-lowering, immunostimulating, and antioxidant properties.

What are chia seeds good for? Benefits of consuming them

  • They are very satiating, keeping us full for longer and delaying the onset of hunger
  • Chia seeds are beneficial in the diet to lose weight
  • Regulate blood sugar
  • They keep our skin and hair in good health
  • Decrease inflammation
  • Chia seeds take care of our cardiovascular system
  • Fight free radicals
  • They help us control blood pressure
  • They take care of our intestinal flora
  • They are highly recommended for digestive disorders
  • Chia improves digestion
  • It is recommended for people with anemia
  • Prevent osteoporosis
  • Stimulates the proper functioning of the immune system
  • Help control appetite
  • They take care of and strengthen the blood vessels
  • They prevent constipation by improving intestinal transit
  • They are an excellent source of energy
  • They improve the cases of varicose veins and delay their appearance
  • Due to their folic acid content, they are beneficial during pregnancy and lactation.
  • They improve cognitive activity
  • They are highly recommended for athletes, since they promote muscle development

How to take chia seeds

One way to consume chia seeds is to mix it with water, seed or nut drinks or some natural fruit juice and let it rest for 15 to 30 minutes. The proportion varies according to taste, but normally between two and four teaspoons of chia are added per glass of water (200 ml).

Another way to eat chia is by germinating the seeds. Thus we are further enhancing its properties and benefits.

In weight loss diets, it is taken half an hour before meals mixed with water or fruit juice.

We can also take the sprinkled chia in dishes such as salads.

It is used to make homemade jams.

You can also grind them and add them to your dishes.


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