Surely you have heard this name, like many specific plants or grains with high energy content and even healthy , this species has also passed close to you, however, we want you to get to know it more thoroughly.
We are talking about the Chia plant or grains , a great herbal resource for the human system, which in this article we will present to you with its benefits, properties and forms of consumption.
What is chia?
Chia, with a scientific name (Salvia hispánica L.) is a plant of the Lamiaceae family , whose cultivation is quite relevant in Central America and in high demand in the market, as it is an important medicinal plant.
Chia grains provide fatty acids, especially Omega 3, which is related to weight loss, followed by this , a source of important minerals such as magnesium, phosphorus, potassium and even a high content of soluble fiber can also be highlighted without having gluten.
Note: According to an exhaustive analysis on chia, it is known that “Beyond its excellent lipid profile, chia has a good dose of protein (23%), essential amino acids, including lysine, which is limiting in cereals” . (1)
What are the benefits of consuming chia?
We can cover many of the properties of chia, but the most important thing to know is what are the true benefits it brings to the body of a human being. That is why we present the most relevant ones:
1. Reduces the risk of heart disease
It is one of the great benefits of chia, specifically because of its great source of vitamin B, which greatly reduces heart conditions.
Vitamin B favors the proper functioning of metabolism and the production of healthy blood cells, but apart from that, Omega 3 acids also complement the work , by decreasing blood viscosity and reducing bad cholesterol or LDL lipoprotein levels. .
To highlight: It is very important to remember the following: “Cardiovascular diseases are classified according to arterial hypertension, coronary heart disease, cerebrovascular disease, peripheral vascular disease, heart failure, rheumatic heart disease, congenital heart disease, and cardiomyopathies.” (two)
2. Improves the immune system
Chia seeds also have a large portion of vitamin C, necessary for the development of the organism, its growth and work as antioxidants that strengthen the immune system.
In the same way, the vitamin C of chia prevents the passage of infections and excess free radicals (molecules that can greatly influence aging).
Adding that this vitamin, being of an antioxidant nature, also favors the healing and hydration of the skin.
Note: There are several curious facts about this vitamin in chia seeds, highlighting the following: “Vitamin C protects cells from oxidative stress by suppressing the production of free radicals by UV irradiation, it also reduces skin damage caused by by these rays . ” (3)
3. Controls blood sugar levels
The chia seed is a great consumption option for people with diabetes, because it manages to control blood sugar levels.
This is due to a hypoglycemic effect (control or decrease of blood glucose) that occurs with the consumption of chia seeds, which contain a viscous fiber that is very important for sugar control, absorbed during digestion.
4. Regulates intestinal transit
The chia seed contains many mucilages, which are considered a source of soluble fiber, therefore regulating and improving intestinal transit.
With this , it prevents constipation and increases intestinal viscosity . That being said, this type of fiber eliminates toxins and promotes the absorption of water to protect the intestinal mucosal walls and avoid gastrointestinal disorders.
5. Helps eliminate toxins
Chia seed in general helps to eliminate toxins, beyond what could be mentioned above.
To highlight: When referring to the elimination of toxins, it is not only in the intestinal tract or by vitamin C , but also those that affect the dermal walls of the skin or the mucous walls of various parts of the body, which harbor toxins from microorganisms that found in the environment (such as viruses and bacteria).
6. Contributes to weight loss
In chia seeds, Omega 3 and Omega 6 fatty acids play a fundamental role, which are the main source for weight loss and eliminating certain fats.
But it is not only for their action, these acids provide, depending on the food in which they are consumed with chia seeds, a kind of feeling of satiety (and the reduction of triglycerides).
Note: The satiety produced by chia seeds is something that helps people consume a certain portion of food without excess (especially those who suffer from obesity).
7. Strengthens bones, muscles and joints
The development and strengthening of bone, muscle tissue and joints is thanks to the contribution of minerals such as calcium and iron contained in the chia seed.
Also mentioning that vitamins C and E complement the work, since being antioxidants, they can prevent a number of pathologies such as arthritis, in addition to tissue healing and prevent premature aging.
8. Promotes skin health
Chia seeds help a lot in the health of the skin and its various dermal layers, thanks to the antioxidant and even anti-inflammatory contributions.
Bacteria and microorganisms affect the skin a lot, the consumption of chia seeds adds vitamin A that favors hydration , slows down the access of bacteria that cause acne and other conditions.
To highlight: Chia seeds allow the acceleration of the healing process, they can also reduce the risk of skin cancer.
Chia properties
With all of the above, we can summarize what are the properties that make the aforementioned benefits possible. These are the most important nutritional properties of chia:
1. Vitamins
Chia specifically has three types of vitamins: A, B and E, which in general are mediators of metabolic processes to obtain energy and protein in the body.
Note: These vitamins provide antioxidant, anti-inflammatory, collagen hydroxylation formation, help with fiber intake , strengthen the immune system and protect the skin or hydrate it to promote dermis health.
2. Minerals
Finally, chia contains minerals such as calcium, phosphorus and iron, which are important for the development and strengthening of bones , muscle tissue and promote joint health.
On the other hand, chia seeds have a high content of Omega 3 fatty acid , also including a high fiber content, which serve as antioxidants and greatly influence the prevention of different pathologies in the important organs or joints of the human body.
3. Other compounds
A very important extra, chia seeds have separate compounds such as carbohydrates, amino acids, flavonoids and trace elements.
These elements or molecular substances are quite healthy and are very necessary , they serve as nutrients that provide energy and manage to protect the body from toxins, ultraviolet rays and poisonous chemical substances.
How is chia consumed?
Chia is consumed mainly with its grains or seeds (measured in grams), which can be added to any type of food that is desired (whether salty or sweet), especially in cereals where more calcium is added, although it should not be used in excess (due to its high fiber content).
Note: Something that is also relevant is the amount of grains or chia seeds that are added to meals, approximately 25 grams per day is the limit to enjoy food and full good health.
Key Findings
- Chia (Salvia hispánica L.) is a crop whose seed is quite healthy for the body.
- The benefits of chia are important, such as preventing heart conditions, eliminating microorganisms, and lowering bad cholesterol.
- It has important properties such as vitamins, minerals, amino acids, fatty acids and flavonoids.
- It is consumed mainly by the use of its seeds in all kinds of foods, with a few exact grams to avoid negative effects due to excessive consumption.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.