Don't be fooled by its size.
This little seed is quite powerful.
Known as a functional food, this Mexican-origin ingredient has several superpowers
that you'll learn more about in this video.
In addition, we will discuss the potential risks of chia consumption
and provide you with two mouthwatering recipes to fully maximize the benefits
that chia can provide for your overall well-being.
Due to its potential and wide range of nutrients, it's considered a superfood.
After all, it provides fiber, calcium, protein, and omega-3 fatty acids.
Chia seeds are known for their high content of healthy fats, vitamins, proteins, and minerals.
They are beneficial for maintaining intestinal health, promoting muscle mass gain, strengthening bones,
and providing various other benefits.
Chia is abundant in essential polyunsaturated fatty acids, which are known to be beneficial for the body.
It is especially rich in alpha-linolenic fatty acid, commonly referred to as omega-3.
Additionally, this seed is packed with carbohydrates that are known to have a low glycemic index.
In fact, a 100 grams portion of the seed consists of a remarkable 34.4% of dietary fibers.
The seed also contains phenolic compounds, making it a natural source of antioxidants.
Among them are caffeic acid and chlorogenic acid.
The seeds of the plant are renowned for being an exceptional source of protein,
boasting a high protein content that primarily consists of essential amino acids.
These amino acids are particularly vital as they are not naturally produced by our bodies.
Chia is also rich in fibers that form a gel-like substance in the stomach,
increasing the digestion time of foods and prolonging satiety.
Therefore, it's a great option to aid in weight loss.
You can find chia seeds in health food stores and supermarkets.
They can be used in their natural form or as flour in a variety of foods such as
yogurts, bread, cakes, juices, smoothies, and pancakes.
Consuming chia offers the following health benefits:
Promotes weight loss
Chia seeds are excellent for weight loss as they have the ability to absorb
a significant amount of water in the stomach.
This forms a gel-like substance that not only slows down the digestion of food
but also helps to curb hunger throughout the entire day.
An effective approach to utilizing chia seeds for weight loss is by incorporating them
into a delightful snack known as overnight oats.
These oats, combined with milk or plant-based alternatives, not only enhance feelings of fullness
but can also serve as a satisfying breakfast or invigorating snack anytime during the day.
Controls blood sugar
Chia is known for its remarkable fiber content, which plays a crucial role in regulating blood glucose levels
and safeguarding against the onset of insulin resistance and diabetes.
Additionally, chia also helps control blood glucose levels in people who already have diabetes.
Aids in muscle mass gain
Because it's rich in proteins, chia contributes to muscle formation, aiding in muscle mass gain.
Moreover, chia also contains significant amounts of omega-3, a healthy fat that reduces muscle inflammation
caused by physical exercise, improving performance during workouts.
Prevents premature aging
Chia contains chlorogenic acid and caffeic acid, compounds with antioxidant properties
that combat the excess of free radicals, one of the causes of damage to healthy skin cells,
preventing wrinkles, sagging, and premature aging.
Additionally, due to its high omega-3 content, chia also helps keep the skin hydrated, soft, and free from wrinkles.
Combats constipation
The high amount of soluble fibers in chia makes it an excellent weapon against constipation.
These fibers have the amazing ability to absorb water in the stools, resulting in well-hydrated and softer stools.
With this natural process, chia effortlessly promotes smooth and easy bowel movements.
However, to obtain this benefit, it's important to drink plenty of water throughout the day
and preferably consume the seeds hydrated.
Strengthens the immune system
Chia is an excellent choice for enhancing the immune system due to its abundant zinc content.
Zinc, a mineral packed with remarkable antioxidant and anti-inflammatory properties,
actively contributes to the creation and performance of immune system cells.
By incorporating chia into your diet, not only can you significantly decrease
the duration of common colds and the flu, but you can also accelerate the healing process of wounds.
Prevents cardiovascular diseases
Chia is rich in omega-3 and omega-6 fatty acids, which are essential for good health.
These healthy fats have powerful antioxidant and anti-inflammatory properties,
protecting our fat cells from oxidation.
By doing so, they help regulate cholesterol and triglyceride levels,
thereby reducing the risk of cardiovascular diseases like atherosclerosis, heart attacks, and heart failure.
Additionally, chia is rich in potassium, a mineral that helps eliminate excess sodium in the blood,
preventing high blood pressure.
Improves mood
Chia helps improve mood because it's rich in tryptophan, an amino acid involved in the production of serotonin,
a neurotransmitter that regulates mood and well-being.
Maintains eye health
Chia is an excellent choice to support healthy vision, thanks to its abundance of vitamin A.
This extraordinary nutrient can effectively prevent the onset of xerophthalmia,
a deficiency-induced condition characterized by dryness, the appearance of white spots in the eyes,
and impaired vision in low light conditions, among other symptoms.
Strengthens bones
Chia is an exceptional source of calcium, potassium, and magnesium, making it a vital ingredient
for preserving strong bones and warding off conditions like osteopenia and osteoporosis.
Additionally, chia has the potential to minimize the risk of falls and fractures,
ensuring overall bone health and reducing potential complications.
Now that you know a bit about the benefits of chia, you're probably wondering how to consume it, right?
Chia is available in seed or flour form and can be added to yogurts, bread, cakes, juices,
smoothies, fruits, and pancakes.
To reap the benefits of chia, it's recommended to consume two tablespoons of these seeds per day.
In addition, chia is readily available in health food stores in the form of oil.
To reap its benefits, it is generally advised to consume 1 to 2 capsules of this oil, up to 3 times daily.
Alternatively, you can incorporate 1 tablespoon of natural chia oil into your recipes for bread, soups, cakes,
and stir-fries, enhancing both the flavor and nutritional value.
Here are some recipes we love to make.
Try them out and let us know in the comments what you think!
Chia pudding with red fruits
Ingredients:
200 milliliters of milk or plant-based milk;
2 tablespoons of chia seeds;
1 teaspoon of honey;
Chopped red fruits to taste.
Instructions:
Wash and dry the red fruits thoroughly, chopping them into small cubes.
In a container with a lid, mix the milk or plant-based milk with the chia seeds and honey,
then refrigerate for two hours.
Place the chopped red fruits on top of the pudding and serve.
Chia flour pancake
Ingredients:
1 egg;
1 tablespoon of chia flour;
1 tablespoon of sour cream;
A pinch of salt.
Instructions:
In a blender, combine all the ingredients and blend until you have a smooth batter.
Heat a non-stick frying pan over low heat and pour the pancake batter, spreading it evenly.
Cook the pancake on both sides until golden brown, let it cool slightly, and serve with fruits, peanut butter, or jam.
Here are some other ideas for consuming chia seeds:
Prepare a green leafy salad with chia;
Chia burger;
Pancakes with peanut butter, banana, and chia.
If you plan to start including chia in your diet, it's important to take some precautions.
It's recommended to consume chia seeds preferably hydrated or mixed with liquids to avoid choking.
We made a video specifically about this risk when consuming chia seeds.
Click on the video appearing above to learn more.
People with ulcerative colitis and diverticulitis should avoid consuming high-fiber foods, including chia.
Some reports have indicated that chia may affect how the liver metabolizes certain substances.
Therefore, it is crucial to consult with your doctor before incorporating it into your diet,
especially if you are currently taking any medication.
In addition to chia, another functional food with many health benefits is oats.
Do you regularly include oats in your diet? Besides being affordable, it's versatile,
as you can use it to make various recipes.
We teach an amazing recipe here on the channel to make breakfast using oatmeal.
To learn how to make it, click on the video that is appearing just above!