Chia: the 7 properties and benefits of this seed for health

Chia is a plant that has been gaining popularity in recent years as a superfood, due to the multiple health effects of consuming its seeds.

In this article we tell you what are chia seeds, what are its 7 properties and benefits main, and how you can take it to take advantage of all its nutrients.

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Chia seeds: what are they?

Chia is a herbaceous plant, also known as Salvia Hispánica, which mainly originates from Central America, being very present in countries such as Guatemala, Nicaragua, El Salvador and some areas of Mexico.

What is consumed from Chia are its seeds, which, since they are considered whole grains, do not need to be processed. These measure 2 millimeters, have an oval shape and are gray or reddish in color.

Chia seeds were already an important part of pre-Columbian culture, being considered by both Mayans and Aztecs as a very precious medicinal food for its many qualities and health benefits. After colonization, they lost popularity, which has not been recovered until a few years ago. It is currently considered a superfood.

10 properties and benefits of Chia

Here is a list of the benefits of Chia seeds, which you can easily include in your diet to take advantage of all its properties.

1. Many nutrients and few calories

Although Chia seeds are small, they are loaded with lots of nutrients and vitamins, turning a couple of tablespoons of these seeds into real nutritional bombs. They contain high doses of protein, fiber, magnesium, calcium, omega 3 fatty acids, phosphorus, potassium, B vitamins, and zinc.

The best of all? Despite being so rich in nutrients, are relatively low in calories. The 100 grams of Chia seeds contain only 486 calories. This makes them an ideal food to include in your diet at any time without exceeding the recommended daily calories, but without losing the necessary daily nutritional intake.

2. Contains antioxidants

Chia is one of the richest plants in natural antioxidants that you can take, which has important health and anti-aging effects. Antioxidants have the function of preserving the fatty acids of the seed, which are what provide us with nutrients. They also help to eliminate free radicals and prevent molecular damage that causes diseases such as cancer.

3. Rich in fiber

Another of the beneficial properties of Chia is what its large amount of fiber provides.
Is helps regulate intestinal flora and maintain good stomach health, as well as to improve digestive processes. These seeds are very useful to combat constipation.

The fiber of Chia also helps absorb water and expand, creating a satiating effect that helps not feel hungry during the day, so it is a perfect food to accompany in diets and help us lose weight.

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4. They provide Omega 3

Another of the nutrients that stand out from the Chia seed are its fatty acids, especially high in Omega 3. This nutrient is beneficial when it comes to eliminating toxins from the body and lowering cholesterol levels. It also contributes to reducing the risk of heart disease, due to its anticoagulant properties and its regulation of blood pressure.

The presence of these Omega 3 fatty acids, with anti-inflammatory properties, also contributes to reducing inflammation and preventing diseases such as arthritis.

5. Rich in protein

Chia seeds are also rich in protein, especially for being a food of plant origin. In the same way that it happened with the fiber, its high protein content helps reduce appetite and it is excellent to include in a diet to lose weight. It is also a perfect substitute for animal proteins for those who have opted for a vegetarian or vegan lifestyle.

6. Good for bone health

Another benefit of this superfood is the amount of nutrients it provides for good bone health development. His high in calcium, magnesium and phosphorus makes it a perfect food to strengthen bones, especially for people who cannot consume dairy.

7. They provide strength and energy

Chia seeds are a recommended food to take during breakfast, since provide a lot of strength and energy to start the day, thanks to the large amount of minerals and vitamins it contains. In addition, other of its nutrients contribute to the regeneration of muscle tissue, so added to the energy they provide, they make it ideal to drink if you do some type of exercise or sport.

How to take Chia and recommended dose

There are many ways to consume Chia seeds to benefit from its properties. The most comfortable and the most used is consuming the whole seed raw, although in this case it is recommended to chew the seed very well, to be able to absorb nutrients such as Omega 3 well. In this way it can be easily included in yogurts, cereals, rice or salads.

Another recommended way of taking it is ground in the form of flour, and in this case it can be easily included in juices, yogurts or even as part of the ingredients in baked products, such as bread or pasta. It can also be consumed in the form of oil.

It is a food that can be consumed daily, but the recommended dose is one or two tablespoons of Chia seeds per day. Due to its richness in fiber and other minerals, it is recommended not to exceed 30 grams per day (about 3 tablespoons).

It is a food that should not be consumed by people who suffer from hypotension or who are taking medication against hypertension, in insulin-dependent people and in people who are taking anticoagulants. Also its use is not recommended in case of diarrhea, since it promotes digestive activity and favors gas.

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