Despite their small size, chia seeds are among the healthiest foods, as they are loaded with nutrients that can provide many benefits to your life.
According to a study published in El Residente by the publishing house Medigraphic – specialized in the biomedical and scientific field – chia has a high content of fatty acids such as omega 3, fiber, amino acids, antioxidants, vitamins, and minerals; essential for proper cell functioning.
Noelia Arévalo, founder of the Naturist Association and the Naturist Institute, indicated that in recent years, people have increasingly consumed this seed because they have noticed its nutritional value. She highlighted that it mainly helps with constipation problems, liver inflammation, keeping the skin and joints moisturized, and losing weight .
Nutrition
According to the United States Department of Agriculture (USDA) nutrient database, one ounce of chia seeds contains: 131 calories, 8.4 grams of fat, 13.07 grams of carbohydrates, 11.2 grams of fiber, 5.6 grams of protein, and no sugar.
According to nutritionist Andrea Oliva, chia is primarily a source of fiber, protein, calcium, and iron, and has antioxidant properties, which benefit the body’s cells. To consume them, she suggests grinding or blending them, since in this way “the nutrients are better utilized.” In addition, she indicated that it helps control heart problems and regulate cholesterol.
Oliva also recommends the seeds for weight loss. “It gives a feeling of satiety due to the fiber it contains; however, you should not eat more than three tablespoons a day, because you must take into account the calories and carbohydrates it contains,” she said.
Benefits for the skin
The nutrients contained in chia seeds, in addition to being essential for proper cell function, also have benefits for skin care, as they have high percentages of macro and micronutrients necessary to cover the high requirements demanded by this organ.
The study titled Chia as a Superfood and its Benefits for Skin Health, carried out in Mexico, indicated that the nutrients in chia help prevent blemishes, regulate hormones, and produce collagen. In addition, they correct dehydration and prevent inflammation, creating softer, more elastic, and luminous skin.
How to include it in your meals
One of the ways to consume it is in smoothies or lemonades. “It is important to let the seed rest in water overnight and then mix it with a smoothie or lemon juice the next morning. There may be risks if it is consumed in excess and if it is not left to rest for a while, since, even if it is natural, it must be taken in moderation,” said Arévalo.
They can also be eaten on cereal, yogurt, or oatmeal, and added to baked goods such as bread and ice cream.
A recipe that is easy to prepare and healthy is the following: add milk (preferably not whole milk), chia seeds, maple syrup, and vanilla syrup to taste in a bowl. After blending it, cover it and refrigerate it overnight until it becomes thick and creamy. If you wish, you can add pieces of fruit.
Historical importance
This seed is native to southern Mexico, and although in recent years it has become a novelty on the market, its use and by-products date back to 3,500 years before Christ.
It was an essential part of Mesoamerican cultures, for whom it was one of the basic crops, surpassed only by corn, beans, amaranth, and kidney beans. These cultures used chia as food, medicine, an offering to the gods, and raw material to produce an oil that was used as a base in decorative paints and cosmetic ointments.
Currently, the main chia-producing countries are Mexico, Guatemala, Bolivia, Colombia, and Argentina. This is because at the end of the last century, interest in the seed resurged, acquiring particular importance due to its chemical composition, but above all for being rich in omega 3 fatty acids.
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