Global Courant
Chia is not only the star of vegetable omega-3 fatty acids, but also offers multiple qualities for health.
Chia seeds have gained popularity in recent years thanks to the large number of properties and benefits they offer for health.
So much so that chia is classified as one of the superfoods for being super complete in nutritional terms.
For this reason, because a change in habits and physical activity must be accompanied by a diet, it is essential, some aspects to take into account about chia seeds.
Incorporate chia seeds into your daily diet.
Chia seeds: properties and benefits
Chia is a seed that is especially rich in omega-3 fatty acids of vegetable origin, but it also provides them together with omega-6 fatty acids in the ideal proportion for the body, resume MedlinePlusThe United States National Library of Medicine.
It is also a good source of minerals such as calcium, magnesium and boron. And it has a high fiber content, both soluble and insoluble, key to satiety and regulate intestinal transit.
A fact to have an idea: 30 grams (about two tablespoons) can contain up to 12 grams of fiber.
Chia seeds generate a thick liquid when soaked, the consumption of which is also beneficial. Photo Shutterstock.
Its antioxidant potential, its beneficial effects on diabetes, cholesterol or hypertension, and its anti-inflammatory and laxative properties, among others, are supported by scientific evidence, according to a review of studies published in Journal of Food Science and Technology.
Some of the benefits offered by chia seeds, according to the health portal body mindare the following:
Protects the heart and lowers cholesterol
The benefits of chia seeds are due to the high content of omega-3, an essential fatty acid with anti-inflammatory, antithrombotic and vasodilator properties that helps regulate blood pressure and blood cholesterol: it decreases LDL lipoproteins and increases HDL.
Its high fiber content and the presence of beta-sitosterols help, some plant compounds that are beneficial in coronary diseases and against high cholesterol.
Effective against diabetes and cholesterol.
fight diabetes
Chia helps regulate blood sugar levels in general, since fiber captures part of those sugars and releases them slowly so that there are spikes in blood glucose and insulin.
antioxidant effect
It has a high concentration of phenols, antioxidants that stop up to 70% of the activity of free radicals. Its effect is directly aimed at preventing premature aging of the skin and repairing muscle tissue.
Regulates intestinal transit
Chia seeds help against constipation. Photo Shutterstock.
The high concentration of a type of soluble fiber that grows in contact with water causes them to multiply their size tenfold in the digestive tract and press on the intestinal walls.
Thus they stimulate peristalsis or movement of the intestines and improve constipation. These mucilages (fiber) lubricate the gastrointestinal tract, which facilitates the expulsion of feces.
Helps lose weight
The much feared scale at the time of weight.
As these seeds fill the stomach, they produce a feeling of satiety thanks to their great capacity to absorb liquids. And due to its function regarding blood sugar levels, it is an ally against the chance of sweet cravings.
Take care of the bones
With only 30 grams of chia we obtain 20% of the recommended amount of calcium, an essential mineral to maintain bone mass and structure.
Chia seeds help preserve bone structure.
How to consume chia seeds
The proper dose of chia is one teaspoon a day.
To take advantage of the aforementioned benefits of mucilage, it must be activated first by letting it rest for half an hour in a glass of water, or until it is released.
To take advantage of other benefits of chia, it can also be used ground in the form of flour, to be incorporated into smoothies or also into breads, they explain in Green Ecology.
One of the easiest recipes to incorporate is lemon water with chia, lemonade style.
Another alternative is chia pudding for breakfast. Half a glass of chia seeds is filled and fruit juice or vegetable milk is added the night before. It is covered and taken to the freezer to have it just right the next morning.
Breakfast of oats and chia seeds for a flat abdomen.
Other options are also:
Use in place of breadcrumbs Sprinkle on salads Add to drinks, smoothies, yogurt, or oatmeal Add to soups or any cooked dish Mix into pancake batter and French toast
