Originally from Mexico, chia is rich in omega 3, an ally in the protection of the heart and brain.
Omega 3 has beneficial action in cardiovascular problems, depressive states, inflammation, autoimmune diseases, diabetes mellitus, triglycerides and osteoporosis among others. Gluten free, they are an excellent choice for coeliacs.
They are rich in antioxidants, calcium, iron, phosphorus, selenium, potassium and magnesium. They are still a good source of proteins, presenting all essential amino acids, and of soluble and insoluble fibers.
Nutritional analysis (per 100g):
Energy: 2471 KJ / 595 Kcal
8 times more omega 3 than salmon
12 times the weight itself: it is what it absorbs from water
3 times more iron than spinach
6 times more calcium than whole milk
15 times more magnesium than broccoli
2 times more potassium than banana
Satiety: it has mucilaginous seeds, that is, rich in fibers that form a colorless gel. When they come into contact with water, they make digestion slower, causing satiety.
Reduces cholesterol: due to the action of the fibers on cholesterol.
Combat inflammation: Excessive fat causes an inflammatory process in the body, where it acts by releasing inflammatory cytokines further aggravating the problem. With this the organism stops sending messages of satiety to the brain and, from there, the individual begins to present / display an uncontrolled hunger. The omega 3 present in chia, flaxseed and fish oil combat this inflammation, aiding in weight loss.
Helps in bone formation: due to the presence of calcium
Helps in immunity: due to the presence of vitamins and omega 3
Detoxifies: fiber helps regulate intestinal transit by eliminating toxins
Controls glycemia: due to fiber and omega 3 action on insulin resistance
Helps control heartburn: Helps absorb excess acid. For this it is necessary to consume 1 teaspoon of chia seeds dissolved for a few minutes in a little water.
Helps in controlling blood pressure: due to its composition of minerals.
HOW TO CONSUME
To consume the seeds just mix them, whole or ground, in musli, yogurts, salads, smoothies, soup, dishes of mass or water.
Mills can replace a quantity of flour in bread recipes, cookies or cakes.
You can mix a tablespoon of seeds with 250 ml of water (it increases about 9 times its volume), let stand a few minutes and drink plain or mixed with lemon juice or beaten fruit.
Seeds dissolved in water can, in some recipes, function as a substitute for the egg.
Unlike flax seeds, chia seeds do not need to be cooked or ground to take advantage of their nutrients as they are easily digested.