Chia seeds: What are they?
Chia seeds are a very poweful food and an excellent vegetal source of polyunsaturated fatty acids. Easy to integrate into the usual diet.
Chia seeds: Benefits
Provides energy
The chía is rich in group B vitamins, this and the minerals that has provides enough energy levels to keep the body active.
Care your bones
Con solo 30 gramos de chía obtenemWith only 30 grams of chía, we get the 20% of the recommended calcium quantity, an indispensable mineral to keep the bone mass and structure. Also provides boro, that helps to to metabolize calcium.
Purifies your body and prevents oxidation
Chia seeds help our body eliminate excess fluids and toxins, as well as regulate the intestinal flora and slow down the cellular oxidation process. In short, chia is responsible for regulating many bodily processes and functions that will make us feel healthy both inside and out.
Help in diabetes
Chia is a good complement in the diabetic diet, again because of the large amount of fiber it contains. It helps to regulate blood sugar levels in general, because the fiber captures part of those sugars and releases them slowly, which avoids glucose and insulin peaks in the blood.
Weight loss
Inside the benefits of chía is to help in weight loss. This is because it fills the stomach and gives us a feeling of satiety thanks to its great capacity to absorb liquids. And, as it regulates blood sugar levels, it helps to avoid cravings for sweets.
Regulates cholesterol
Chia has a good quantity of insoluble fibers, this means that they do not dissolve in water, and for this reason, when consumed, it can help to eliminate the fat present in the diet, being eliminated naturally through the feces.
Improve intestinal health
Chia seeds increase intestinal movements, preventing constipation, but to have this effect the seeds must be consumed properly hydrated, otherwise the seeds can impair intestinal function, increasing the risk of colitis.
Reducing the risk of cardiovascular disease
Chia has a good quantity of omega 3 that acts in the body by reducing inflammation, controlling cholesterol levels, preventing atherosclerosis and protecting the body from cardiovascular and brain diseases, improving memory and disposition.
Omega 3 is a very important nutrient for brain function, because 60% of the brain is made up of fat, especially Omega 3. Deficient ingestion of this fat is associated with increased memory loss in the elderly and high levels of feelings of anxiety and depression.
Preventing premature aging
Chia seeds contain antioxidants that fight free radicals, preventing cell aging. Antioxidants are substances that help the body to delay or prevent the action of free radicals in the cells, avoiding permanent damage that can, over time, cause the development of diseases such as cancer, cataracts, heart problems, diabetes and even Alzheimer’s or Parkinson’s disease.
Protect you from the adverse effects of the environment
Let’s focus on an important point: chia improves our immune system. Therefore, it protects us when facing environmental inclemencies and diseases. It makes us more resistant to colds and flu. However, this is an indirect effect produced by the reinforcement of the immune system, which means that it does not make existing diseases disappear or the risk of suffering from them vanish.
Chia seeds: Contraindications
Although it is hard to admit, the answer to this question is yes. Like any other food, chia seeds have contraindications, although the truth is that if they are well known and not abused, their consumption does not have to cause anything negative to our body.
Having a great quantity of very assimilable fibers, if a great quantity of these seeds is ingested, it is very possible to suffer intestinal problems, such as inflammation and abdominal distension. Certain difficulty to assimilate substances such as iron or calcium itself that it incorporates. For this reason it is not recommended for people suffering from diverticulosis.
Also and although they are good companions in slimming diets, it is not advisable to ingest too many because about 100g of chia is equivalent to almost 500 kcal. Something that, as already mentioned, is not a problem if they are included in the diet consciously and properly. In this case, less consumption means more benefits: a single teaspoon a day is more than enough to absorb all its properties.
Chia seeds: How to prepare them?
To can digest correctly, easy and pleasant all the chia properties, this must milling with help of a coffee grinder or a simple mortar and pestle. If you use the first option, do not give it too much powe and do not manipulate it for too long. A few short hits will be more than enough. Once you have it milled, can add it to your juices, smoothies and hot or cold liquid preparations. Do not worry because will continue to obtain a gelatinous texture that will thicken your preparation.
Also you can consume it entire, without bite it nor manioulate it. For this, however, you will have to put it to soak for a longer period of time and masticate it well. The estimated time of maceration usually be between 1 and 2 hours, although can change considerably if the liquid is hot. This way, you will have it less than 15 minutes to soak. The only caution that you must have about the temperature is the following: the chia must not boil in the liquid, whether you have milled it or not. Remember that if this seed takes too high temperatures, will lose their propierties immediately. Therefore, it should be stored in the refrigerator.
