7 Incredible Benefits Of Chia Seeds

In addition to being rich in vitamins, minerals and antioxidants, chia seeds provide us with energy, fill us up and can help us lose weight.

These small dark seeds, gluten free and with a contribution of fibers and antioxidants are very fashionable. And with good reason! Chia is a good source of polyunsaturated fatty acids: omega-3 and omega-6, and soluble dietary fiber. It also contains an appreciable amount of protein and phytochemicals.

The word chía is of Mayan origin and means ‘strength’. For thousands of years, this seed has been used as the basis of food in Central American countries and, with the passage of time, it has been incorporated into all kinds of cuisines. This is because these seeds contain vitamins, omega 3 fatty acids, and minerals.

Although chia seeds were part of the Mayan and Aztec diet, today they have spread throughout the world and are included in all kinds of preparations, both sweet and savory: fruit smoothies, desserts, breads, salads, etc. They do not alter the taste of food, since they have a mild taste, but they do provide a somewhat crunchy and different touch.

Nutritional properties

According to the American Nutrition Society,  this food contains up to 5 times more calcium than milk, which is why it is very flattering for the diet of lactose intolerant people and vegans. Also:

• They contain more protein than vegetables.
• They are 3 times richer in iron than spinach.
• They provide three times as many antioxidants as blueberries (therefore, they prevent cellular oxidation).
• They provide 2 times more potassium than a banana.
• They contain twice as much fiber as oats (which is why it favors good intestinal transit).

Benefits of consuming chia seeds

The nutritional and therapeutic aspects of chia are currently being investigated by many scientists, and here are some of the benefits attributed to it.

1. They help promote satiety

According to a study by the National Polytechnic Institute of Mexico, chia seeds contain properties that, together, provide a sensation of considerable satiety once ingested. Therefore, it is advisable to incorporate at least one teaspoon in our snacks to avoid resorting to snacking on sweets between meals.

When in contact with any liquid, the seeds increase 10 times in size inside the stomach and this is what gives the feeling of fullness.  Of course, by helping to satiate the appetite, weight loss is promoted, or the maintenance of a healthy weight.

2. They promote hydration

Are you one of those people who do not usually consume too much fluids during the day? Perhaps it is because you forget, or that you do not like to drink water very much. In that case, you can try to increase your water intake and enhance it with some chia seeds, because it is believed that this would promote hydration, although there are no studies to support this statement.

3. Reduce joint pain

The omega 3 fatty acids that chia seeds provide are anti-inflammatory, as stated in this study carried out by the Faculty of Medicine of the University of Chile. Therefore, they are a good food for joint pain or if you are prone to injury in certain areas, such as the knees.

They are also good for helping to relieve the discomfort caused by arthritis and osteoarthritis, according to this research by the Adventist University of the Silver.

4. Protect from the action of contamination

Living in cities causes many health problems. In addition to stress, pollution is a factor that does not go unnoticed. If we add tobacco smoke and UVA rays to that, the consequences are dire.

Chia seeds are believed to have the ability to protect us from these harmful agents. However, there is insufficient academic evidence to support this claim.

5. They provide a lot of energy

Have you been feeling weak lately or having trouble concentrating? Then it is time for you to consider adding chia seeds to your diet. They will help you have more energy from the early hours of the morning.

In addition, since they contain more protein and potassium than many fruits and vegetables, they will give you the dose of energy that you are lacking. Ideal for Mondays!

6. They help increase muscle mass

Another advantage of consuming chia is related to energy. When we do sports and want to show off more muscles, we sometimes turn to chemical supplements that are not good for our health, or that have adverse side effects.

An excellent natural replacement are these seeds, because they are believed to increase muscle mass.  However, this study published in the journal Nutrición Hospitalaria denies this fact, considering it unfounded.

Recommendations on its consumption

To enjoy all the benefits of chia seeds, The Food and Nutrition Board of the National Institute of Medicine indicates that, per day, the consumption per person should be as follows:

• Men under 58 years = 38 grams.
• Men over 58 years = 30 grams.
• Women under 50 years = 25 grams.
• Women over 50 years = 21 grams.

When you go to incorporate them into certain dishes, it is convenient to soak them for at least half an hour. In this way, you will reinforce its properties and obtain chia seed “milk” that you can use to enrich other foods or drinks.

To obtain the chia drink, adding a tablespoon of seeds per cup is more than enough. Once they have been soaked, strain or drink directly. Since the size of the seeds is minimal, it is not always necessary to strain it, but everything will depend on the tastes of each one. Go ahead and give them a try!