What are chia seeds and their benefits?

Chia is a plant that comes from Central America, known by the name of Salvia hispánica L .; widely used by the Mayans and the Aztecs since ancient times. It belongs to the Laminaceae family, such as basil, mint or oregano, among many others.

Nutritional composition

Their nutritional composition is remarkable, they are a source of vitamins and minerals As the calcium and magnesium. The amounts of calcium cover 63% of the recommended daily amounts and magnesium 95%. They also have a and protein. But chia seeds stand out above all for their high content in healthy fats because it is the vegetable with higher omega 3 content, especially alpha linolenic acid, even outperforms blue fish. The only drawback is that it must be consumed in small quantities.

How are they taken and what is the recommended amount?

The most common way to eat chia seeds is mixing them with water or juice. They can be added from 1 to 3 tablespoons according to taste, stir and leave to rest for a minimum of 15 minutes until form a gel, which can be added to food. The usual serving is 10 to 20 grams and is usually consumed as a complementary ingredient in other main dishes (salads, smoothies, yogurts, breads, cookies, juices, etc.) or even as a supplement. Although, the European Food Safety Authority (EFSA) lists it as a, and can be used as an ingredient in other preparations.

3 Benefits of chia seeds

• cardiovascular protection: studies confirm its cardioprotective effect due to its content in omega 3, a fatty acid with anti-inflammatory, vasodilator and antithrombotic properties. Therefore, they help prevent high blood pressure, hypercholesterolemia and hypertriglyceridemia.
• Improves intestinal transit: its high content in mucilage (soluble fiber that increases in volume in contact with water) stimulates intestinal movement, improving constipation. In addition, its viscosity hydrates and lubricates the gastrointestinal tract helping to expel stool.
• Improves hyperglycemia: thanks again to soluble fiber, it helps regulate sugar levels in the blood, as the fiber "traps" part of these sugars, absorbing it more gradually.

Contraindications

As with other healthy foods, if there are no pathologies, they can be consumed without causing any health problems. It should be taken with caution if:

• Suffers digestive problems such as gas, bloating or bloating, etc. In this case you should consult the medical team to avoid feeling discomfort if consumed in excess.
• Suffers diverticula and you must perform a grain-free diet whole due to the possible risk of triggering lumen damage and diverticular bleeding.

Currently, there is no scientific evidence to prove that these foods cause a risk factor. Anyway, it would be interesting.

• Its nutritional composition is more than remarkable: a source of vitamins and minerals such as calcium and magnesium and rich in fiber and omega 3, especially alpha linolenic acid.
• It has anti-inflammatory, vasodilator, and antithrombotic properties.
• It should be consumed in small quantities.

Diploma in Human Nutrition and Dietetics