From a time to this part, chia seeds have become a food that is spoken a lot. There is talk of breakfast with chia, chia preparations with yogurt and until it is harmful or not taking the chia at night. However, many people still are clear how this food so far from the Mediterranean diet is incorporated into their diet. José Ángel Rufián Henares, Cathedrilare of Nutrition and Bromatology at the University of Granada and Honor Member of the Spanish Academy of Nutrition and Dietetics, helps us to know it better.
What son Chia seeds?
«Chia seeds are small and edible seeds of a family plant from the mint of Central America. They are very nutritious, rich in proteins, essential fatty acids, diet fiber and phytochemical computes,» says the experiment.
Brief history and origin of chia
Although in our country we have been talking about these seeds for relatively little, its production and consumption began in Central America more than 3,000 years ago. It was the Maya and the Aztecs who started using it, in Mexico and Guatemala.
«They were part of their basic diet, along with corn, beans and amaranth. Thanks to their rich nutritional composition, chia seeds were a concentrated source of energy. This helped the Aztec warriors maintain their resistance during military campaigns,» says Rufián Henares.
With the arrival of the Spaniards, their cultivation and consumption decreased considerable and was replaced by European cereals. Recent, the Chia has made a popularity as superfood, a little successful term that confers almost miraculous to food. Obvavamador, neither chia nor any other ingredient of the miracles work, but we can highlight its nutritional value and versatility.
No, Chia seeds is not a child a superfood
Despite one who among the chia’s own is the active miracles in health, Rufián Henares clarifies that «if we interpret superfoods such as elliments with a high nutritional density and health benefits, Chío seeds could that denomination».
What does not doubt is its high nutritional density, since son «very rich in proteins, omega-3 fatty acids, fiber and minerals such as potassium, nutrients that seocy with cardiovascular health, glycemia regulation and financing financing.» In case this were not enough, «its use is very versatile. They can be consumed in many ways without altering the taste of food.»
Nutritional value of chia beds
Macronutrients and calories
- Energy: Around 490 kilocalories per 100 grams
- Proteins: 16-20 grams per 100 grams, although they are not a good source of lysine, which is an essential amino acid.
- Fats: 30-35 grams per 100 grams, has been specially rich in essential omega-3 fatty acids (17-20 grams), which contribute to its positive effects on cardiovascular health.
Fiber
High dietary fiber content (34 grams per 100 grams).
Essential minerals
| Chia minerals (amounts per 100 grams) | |
| Calcium | 600 mg |
| Felphorus | 860 mg |
| Magic | 335 mg |
| Iron | 7.7 mg |
| Zinc | 100 mg |
| Potassium | 400 mg |
Antioxidants
It has significant amounts of phytochimic compounds with antioxidant properties, such as quercetin, caffeical acid and other phenolic compounds, which help fight the doño oxide oxide oxide and reduce inflammació, according to have hawrtos.
HEALTH BENEFIES OF CHIA
Chia seeds offer numerous benefits for health thanks to their nutritional composition.
Cardiovascular health
Its unsaturated fat content such as alpha-linolenic acid helps reduce LDL cholesterol levels (harmful to health). Its potassium contribution helps maintain blood pressure at normal levels.
Digestive health
The abundance of favorite fiber the functioning of the gastrointestinal tract, which regulates its motility, prevents constipation and promotion the development of a healthy intestinal microbiota. Deads of all these impact positively on the general health of the human being.
Hypocaloric diets
Soluble food fiber contributes to control the appetite and reduce caloric intake. «This happens because a viscous gel forms when retaining water, which increases the feeling of satiety,» says the expert.
Bone and muscular health
«The content of calcium, phosphorus, proteins and magnesium contributing to the health of the bones and that of potassium, to the health of the muscles. The facilitan proteins the recovery of the amino acids that the chia does not have in sufficient quantity (Mainmmege lysine).»
Anti -inflammacy and oxidative stress
Its high content of phenolic compounds, such as quercetin or caffeic acid, could help fight Oxidur and reduce inflammation, which is related to less risk of developing chrononnias deferramers. Sin of sin, more studies are needed to establish a causal relationship with the consumption of this food.
Diabetes
Chia seeds could play a scorching role in diabetes. On one, they slow down the digestion and absorption of carbohydrates, which avoids peaks in plasma glucose levels.
Side effects and precautions
Once the benicious properties for human health of chia seeds are seen, always in a salary feeding context, that fundamentalñalar that excessive consumption or in certain surgery can cause some adverse effects. To prevent Rufián Henares, he advises:
- Be a bit of. Start your consumption with small quantity and gradually increase. Thus we avoid the possible adverse effects of awkling fiber intake abruptly. By slowing intestinal transit, there could be a cause-eclectual relationship between chia and constipation, abdominal distension or gases. «Specialting if you are not accustomed to an ungesta fiber intake.»
- Hydrate them before consuming them. «They can be consumed already hydrated or make sure enough water when they are ingested, since chia seed fiber can retain a large amount of water (up to 10-12 times its dry weight).»
- Interactions. Consult consultant consultant with doctor, pharmaceutical or dietitian-nutritionist if «hypoglycemic medications (used to treat diabetes) or antihypertensive (for arterial hypertension) are consumed. Anicoagulant, because chia can affect blood coagulation due to its high content of Omega-3».
- Allergies. Consultant An allergologist in case eruptions, vomiting or difficulty breathing after consumption appear because «some characters may be allergic to chia proteins.»
How to Us Your Diet
- Chia seeds can be consumed as gel, that is, hydrating them previously with water, milk or other liquid.
- They can be accepted directly from shakes, yoges, milkshakes or infusions, texture of contributing, fiber and essential fatty acids.
- Chia Pudding is preparing by adding three tablespoons of chia to a cup of milk and letting it rest all night in the fridge. It can be accompanied with fruits, nuts or cinnamon, which eliminates the need to sweeten it with sugar or sweeteners.
- It can be used as a substitute for the egg in the vegetarian bakery and pastry. Even adding to any type of bread, homemade cookies or pancakes to improve their nutritional value.
- Already ground or whole sea, you can incorporate a salt and stews as a natural thickener, which are very useful for characters with difficulties to swallow.
The Aldi Council
Remember to always keep the seeds in one place dried and away from sunlight and strong odors.
José Ángel Rufián. Honor Member of the Spanish Academy of Nutrition and Dietetics and Academic corresponding to the Royal Academy of Medicine and Surgery of Eastern Andalusia. Cathedrilaro of the Department of Nutrition and Bromatology at the University of Granada. Possess more than 160 indexed publications in the dating reports magazine (index H = 45). Rufián is included in 2% of the best world researchers in the area of Food and Technology Sciences according to the ranking of world scientists (Stanford University). Realmento, is the Coordinator of the Europe Stance4health (www.stance4health.com) project, a great project in which 19 partners from 8 European countries participate.
