The Nutritional Value of Chia

Chia is the name of a seed from southern Mexico, where it has already been consumed by ancient Central American civilizations. Its properties make it a diet-reinforcing superfood, as it contains essential fatty acids, proteins, fibers and many others. Lately, chia has gained a lot of popularity, due to its fame of losing weight, or simply because it is healthy and recommended for those who want to eat in a more balanced way.

Ways of Chia Consumption

Chia is sold on the market in three ways: chia oil, chia flour and the grain of chia seeds . In general, the oil is used in salads and spices in many dishes, and the flour or grain can be mixed in drinks or in yoghurts, pies, cakes, etc.

Benefits of Chia

Chia is a very nutritious seed: it is rich in omega 3, proteins, fat, fibers, various antioxidants, vitamins and minerals such as calcium, zinc, phosphorus and potassium. To give you an idea, a portion of the seed has four times the daily human need for omega 3, and 100 grams of chia has 8 times more omega 3 than a piece of salmon.

For lactose intolerants, only 100 grams of chia seed already contains 3 times more calcium than a glass of milk, making it a great substitute. Chia seed fat is good and has the benefit of preventing cardiovascular disease. Other benefits of chia are in the anticoagulant effect, prevention of cardiac arrhythmias, decreased blood cholesterol and increased insulin sensitivity .

Main Advantages of Grain

See the advantages of the grain:

  • It has at least twice the protein of any grain;
  • It has triple antioxidants from a blueberry;
  • It has 5 times the amount of calcium in milk;
  • It has 2 times more potassium than bananas;
  • It has 3 times more iron than spinach.

Main benefits

The use of chia favors weight loss , because it gives a feeling of satiety as its grains absorb water from food forming a kind of gel, which “covers” the stomach.

Chia also regulates the intestines, improves blood pressure, cholesterol and mood . In addition, it also helps to strengthen the immune system, preventing various diseases.

How to Consume Chia Seed and Oil

Chia oil can be consumed in capsules before meals or used in the kitchen, in any dish. Its benefits are greater than those of flaxseed and amaranth, being an important detoxifier for the body. However, when placed in the fire, it loses a good part of its properties .

Daily intake

The oil can be used up to 1g per day. If it is in capsules, they must be taken before lunch and dinner. Chia seeds, on the other hand, have a recommended amount of 25 grams per day , which is equivalent to a dessert spoon: chia is caloric and this portion already has about 164 calories.

As the chia seed absorbs up to 12 times the amount of liquid equivalent to its weight, when the grains are mixed in any liquid, in ten minutes they already acquire the consistency of a gel. Therefore, to consume the chia seed together with drinks (water, tea, juices, coffee and vitamins) it is better to stir well and wait just a minute or two to drink.

Consumption Tip

A tip for using chia seed is to mix it with strained coffee , until you get a chia gel with a coffee flavor. The gel can be eaten with a spoon and kept in the refrigerator, for those who like food with the flavor and aroma of coffee. The simplest use of chia seeds, flour or oil is to sprinkle or season salads. It can also be put in yogurts.

Contraindications for Chia

There are no side effects or contraindications to the use of chia. For pregnant women and children, it is important to consult the doctor before introducing chia into the diet.

See also: Learn how to use cranberry to your benefit

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My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.

Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.

Dr. Alexis Hart

My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother. Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.

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