Its antioxidant potential, its beneficial effects on diabetes, cholesterol or hypertension and its anti-inflammatory and laxative properties, among others, are backed by scientific evidenceaccording to a review of studies published in Journal of Food Science and Technology.

Here you can see a video recipe to make chia water:

Chia seeds: properties and benefits

Chia is a seed especially rich in omega-3 fatty acids of plant origin, but it also provides them along with omega-6 fatty acids in the ideal proportion for the body, which is a ratio of 3 to 1 (omega-6 and omega-3). It is also a good source of minerals such as calciumhe magnesium and the boron.

In it we also find a high fiber contentboth soluble and insoluble, which helps us stay satiated and regulate intestinal transit. A 30-gram serving (about two tablespoons) can contain up to 12 grams of fiber.

Unlike other seeds, chia also has a large amount of antioxidantswhich among other things prevent the rancidity of their own fats. Among its antioxidants, substances such as chlorogenic acid, caffeic acid, quercetin and kaempferol stand out.

1. Protects the heart and reduces cholesterol

The benefits of chia seeds are due to high omega-3 contentan essential fatty acid with anti-inflammatory, antithrombotic and vasodilatory properties that helps regulate blood pressure and blood cholesterol: it decreases LDL lipoproteins and increases HDL.

Their high fiber content and the presence of beta-sitosterolsplant compounds that are beneficial in coronary heart disease and high cholesterol.

2. Regulates intestinal transit

The high concentration of mucilagea type of soluble fiber that grows in contact with water, causes chia seeds to multiply their size tenfold in the digestive tract and put pressure on the intestinal walls.

In this way, they stimulate peristalsis or movement of the intestines and improve constipation. These mucilages in turn create a viscous network that hydrates and lubricates the gastrointestinal tract, which also facilitates the expulsion of feces.

3. Help regulate sugar

Chia is a good complement to the diet of people with sugar problems, again due to the large amount of fiber it contains. It helps regulate blood sugar levels in general, since fiber captures part of those sugars and releases them slowly, which prevents blood glucose and insulin spikes.

It is recommended incorporate the seeds into fruit compotesin fruit puddings or in legume and cereal stews.

4. Weight loss

Among the benefits of chia seeds is that they help in weight loss. This is because it fills the stomach and produces a feeling of satiety thanks to its great capacity to absorb liquids. And, since it regulates blood sugar levels, it helps avoid cravings for sweets.

5. Antioxidant protection

Recent studies show that chia has a high concentration of phenolsantioxidants that stop up to 70% of the activity of free radicals. This helps prevent premature aging of the skin and repair muscle tissues.

6. Take care of your bones

With only 30 grams of chia we obtain the 20% of the recommended amount of calcium, an essential mineral to maintain bone mass and structure.

It also contributes boronwhich helps metabolize calcium.

Chia seeds: recipes

If you want to start including chia in your dishes to start enjoying its properties, we will tell you how to cook chia seeds and give you a list of recipes with chia delicious and easy:

Origin of chia

The benefits, both nutritional and medicinal, of these small black seeds from a plant native to Mexico and Guatemala (Salvia hispanica), have been known for thousands of years. In fact, chia was an important part of the Mayan and Aztec diet.

Can you eat chia every day?

The chia has multiple benefits and can form part of the daily diet.

It has a high fiber content: contains between 34 and 40 g of fiber per 100 g, equivalent to 100% of the daily recommendations for adults. Because of this, eating too much chia can cause diarrhea, bloating and gas.

What is the amount of chia that can be consumed per day?

According to the United States Dietary Guidelines (2000), chia can be used as a main food, but a consumption not exceeding 48 g per day.

You can start with an approximate amount of 25 grams a day and see how your body responds.

How do you eat chia? Raw or cooked?

The chia seeds are eaten rawadding them to various foods such as cereals, yogurt, smoothies… or as a salad dressing.

They can be soak in a liquidwhether water, yogurt or juice, to turn them into a pudding or a gel-like substance. Chia seeds contain a high amount of mucilage (25%), a type of fiber that, when in contact with water, forms a viscous gel. In fact, chia can absorb 12 times its weight in water.

Chia seeds can also ground and used to season stewsin pastries or in laxative infusions.

Chia seed gel can be used as egg substitute in baked pastry products, to make them suitable for vegans and to reduce their calorie and fat content.

How long should chia soak?

To the macerate the chia in water A gel is created that you can take alone or add to juices, creams… You just have to put two tablespoons of chia seeds in a glass of water and let them rest for a while 15-20 minutes.

• You can also Pour them directly into juice, yogurt or vegetable milk. and wait about 15-20 minutes for them to swell.

Who should not consume chia?

He omega-3 in large quantities it can have anticoagulant effects and, if you are taking blood thinning medications You should consult your doctor before including a lot of chia in your diet, as it could affect how your medication works.

The people with dysphagia (problems swallowing), It is not recommended that you take dry seeds (without hydrating). At the 2014 American College of Gastroenterology Annual Scientific Meeting, the case of a man with this pathology who ate dried chia seeds and then a glass of water was presented. The seeds expanded in his esophagus and got stuck.

In addition, chia contains a plant compound called phytic acid that can reduce mineral absorption such as iron and zinc.

What are the side effects of chia?

He chia consumption is considered safe in most people. However, as with most foods, some people may have allergies.

• The symptoms of a allergic reaction to chia They may include itching in the mouth, followed by generalized hives, skin reactions, difficulty breathing, and dizziness.