11 SCIENTIFICALLY PROVEN HEALTH BENEFITS OF CHIA - ECONOMÍA

The benefits and properties of chia are multiple; They serve to lose weight, as a source of protein, antioxidants and fiber, improve bone health and other benefits and properties that I will explain below.

It is a herbaceous plant native to southern Mexico and Guatemala, known for its high concentration of omega 3 fatty acids and for its ability to lose weight.

Chia seeds are a raw, whole grain food that can be absorbed by the body as seeds (unlike flax seeds).

It was used by Indians and missionaries to heal wounds and prevent infections (it is still used for it). It has been a basic food source for thousands of years, since it was already consumed by the Aztecs and Mayans.

The Mayans valued it for its ability to provide sustainable energy, in fact, "chia" in Maya means "strength."

It seems that the Aztecs valued it even more than the Mayans, used it as medicine, offering it to the gods during rituals and demanding it as an annual tribute from the conquered tribes.

The high concentration of unsaturated fatty acids increases the absorption of vitamins such as K, E, D and A. In addition, it contains calcium and Boron, which absorbs and uses the calcium that is available in the body.

Do you drink chia? Has it served you? Comment at the end of the article, please. I'm interested!

Nutritional properties

A serving of chia seeds (28 grams) contains:

Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are Omega-3).
Calcium: 18% of the recommended daily amount.
Manganese: 30% of the recommended daily amount.
Magnesium: 30% of the recommended daily amount.
Phosphorus: 27% of the recommended daily amount.

They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine), and Vitamin B2. If you eliminate fiber, which cannot end up as usable calories for the body, chia seeds only contain 101 calories per 28 grams.

These amounts are particularly impressive when you consider that they are only 28 grams, which only provide 137 calories and one gram of carbohydrates.

This makes it one of the best sources in the world of several important nutrients.

1-Properties to lose weight

Due to its high fiber and protein content, chia seeds should help you lose weight. Of course, this should be combined with a balanced diet and exercise.

However, studies have shown that after months of ingesting chia, the participants had not lost weight.

It is important that you know that its importance lies in satiety, that is to say that you are supposed to lose weight because you eat less by ingesting chia.

It has been shown that just adding chia seeds to the diet does not affect the body, if not its interaction with other factors: combined with a healthy lifestyle is when it can help you lose weight.

Fiber absorbs large amounts of water and expands in the stomach, which increases the feeling of fullness and slows the absorption of food.

Therefore, more research is needed to shed more light on this issue.

On the other hand, because chia seeds are high in zinc, it helps increase leptin, a hormone that regulates appetite and regulates energy. It also improves stamina and stamina.

2-Produces a decrease in saturated fatty acids

It has been shown to produce a reduction of saturated fatty acids of up to 30% in eggs.

These saturated acids cause cardiovascular diseases (one of the biggest causes of mortality in the world) and cause an increase in cholesterol in the blood.

3-It is a great source of protein

From 19 to 23% of its weight is vegetable protein and contains all the essential amino acids.

A high protein intake decreases the appetite and the desire to eat between meals.

It is therefore an excellent source of protein if you are a vegetarian.

I start with the information that interests you. If you want more information, I have left at the end of the article the references of the studies from which I have taken the information.

4-High source of antioxidants (flavonoids, tocopherol, beta-carotene)

Antioxidants are beneficial in preventing premature aging, as they fight free radicals that damage cell molecules, contributing to diseases such as cancer.

5-Regenerates muscles in athletes and during pregnancy and lactation

According to a study, chia seeds can help in endurance events, increase nutrient intake and decrease sugar intake.

By adding a serving of chia seeds to your daily diet, you can increase your metabolism and burn fat. They also reduce visceral adipose tissue, an abdominal fat, a component of obesity.

6-It does not deteriorate

You can store chia seeds for years and they don't spoil; neither the smell, nor the nutritional value nor the taste.

It is a remarkable benefit compared to fish, which also contains omega 3 but also cholesterol.

7-High fiber content (18-30%)

Therefore, it is good for constipation; improves the formation of the fecal bolus and evacuate stool, preventing high cholesterol levels, colon cancer and obesity.

Of every 28 grams of chia, 12 are carbohydrates and of these, 11 are fiber, which does not increase blood sugar. It is therefore a low carbohydrate food.

In turn, the fiber feeds the beneficial bacteria in the gut.

8-bone health

Chia seeds are rich in important nutrients for bone health, including calcium, phosphorus, magnesium, and protein.

If you do not consume dairy, it is an excellent food, since it provides you with 18% of the recommended daily amount with only 28 grams.

Another mineral that helps the well-being of bones is phosphorous, which is used to synthesize proteins for cells and repair tissues.

It also provides 30% of the recommended daily amount of magnesium (with an intake of 28 grams). Manganese is good for bones and helps the body use other nutrients such as biotin and thiamine.

9-Control of cardiovascular diseases and diabetes

Chia reduces inflammation, regulates cholesterol and lowers blood pressure, thus being excellent for maintaining heart health.

Also, by reversing oxidative stress, it prevents the development of atherosclerosis.

When ingesting chia, a slow conversion of carbohydrates into sugar occurs and digestion is slow, causing blood sugar levels to remain stable.

Due to its high content of fiber, Omega 3 and protein, they improve metabolic health. They lower LDL cholesterol and triglycerides, increase HDL (good cholesterol) and reduce inflammation.

However, the most successful application is in type 2 diabetes.

10-Prevents breast and cervical cancer

Chia seeds are rich in alpha-linoleic acid, an omega 3 acid that, according to recent studies, limits the growth of cancer cells in cervical and breast cancer.

11-Content of vitamins, nutrients and minerals

Each 28 grams of chia seeds contains:

11 grams of fiber.
4 grams of protein.
9 grams of fat (of which 5 are omega-3).
18% of the recommended daily allowance (RDA) for calcium.
27% of the RDA for magnesium.
30% of the RDA for manganese.
27% of the CDR for phosphorus.
Vitamin B3, Potassium, Vitamin B2, Vitamin B1, Zinc.

Contraindications

There are few effects associated with chia intake.

From time to time, people may experience some stomach discomfort when consuming large amounts. It is therefore necessary to eat it in moderation.
Blood contains various types of fats, including cholesterol and triglycerides, which are too high in some people. Eating chia can cause these triglycerides to rise even more in some people, except with chia salba.
Low blood pressure: because they can lower blood pressure, patients taking medication for this should consult their doctor.
Anticoagulant properties: If you take anticoagulant medications, consult your doctor, just as if you have an operation.
Gases

How to incorporate chia into your diet?

Chia seeds are relatively easy to find in any specialized supermarket or online food store. They are black in color and have a mild nutty flavor.

They can be eaten raw, cooked, and added to yogurt, cereals, and smoothies. They can also be eaten cooked, added to baked goods such as bread.

References

http://link.springer.com/article/10.1007/BF02542169#page-1
http://www.sciencedirect.com/science/article/pii/S0278691506003395
http://pubs.acs.org/doi/abs/10.1021/jf052325a
http://www.sciencedirect.com/science/article/pii/S0308814607008709
http://ps.oxfordjournals.org/content/81/6/826.short
Do you use chia? Has it served you? Comment please. I'm interested!
Image source www.flickr.com/photos/ljguitar/4613921716

11 SCIENTIFICALLY PROVEN HEALTH BENEFITS OF CHIA - ECONOMÍA - 2025