Chia seeds:properties, uses and contraindications

Small and versatile, chia seeds contain many useful properties for our health.There are also various uses in the kitchen.

• Chia seeds have been known since ancient times, also ranking among folk medicine remedies.
• Rich in properties, they are suitable for cardiovascular and cerebral health and more.
• Chia is versatile in the kitchen, adapting to different preparations, both sweet and savory.

Valued among pre-Columbian cultures, chia seeds They boast a thousand-year-old and interesting history beneficial properties.In addition to being a commonly used food, historical sources testify to its uses as a folk medicine remedy.

What are chia seeds

It's about the small seeds of Salvia hispanica, a herbaceous plant belonging to the Lamiaceae family and native to Mexico and Guatemala.Shiny on the surface and with a greyish colour, these seeds acquire a soft and gelatinous consistency when placed in contact with liquids.

The nutritional values ​​of chia seeds

From a nutritional point of view, chia can be said a “dense” food, containing a lot of raw material for our metabolic functions.As regards macronutrients, one hundred grams of chia seeds contain approximately 42 grams of carbohydrates, 17 grams of proteins and 31 grams of fats, mostly polyunsaturated.Furthermore, fiber is present in quantities of 34 grams and a little more.The energy content associated with this composition is approximately 486 kcal.Chia seeds they do not contain gluten and, being a plant food, they do not contain cholesterol.Some mineral salts are worthy of note, such as magnesium (335 mg), calcium (631 mg), phosphorus (860 mg) and potassium (407).The vitamins the fat-soluble vitamin A (54 Iu) and vitamin E (0.5 mg) are more abundant, but there is no shortage of vitamin C (1.6 mg) and group B vitamins, such as thiamine B1, riboflavin B2 and niacin B3.

Properties and benefits of chia seeds

The benefits attributed to chia seeds they go far beyond the supply of macro and micronutrients, although the nutritional profile discussed above is excellent.In making chia a functional food Its bioactive components also, and above all, participate in human health.

Omega-3 for heart health

Among the most relevant characteristics of chia seeds stands out the conspicuous content of alpha-linolenic acid (Ala).This is the precursor of the polyunsaturated EPA and DHA, known to most as the essential fatty acids of the series omega-3 or how good fats.These are biologically active molecules that are very important for cardiovascular health, as well as strong components anti-inflammatory power.Generally speaking, chia seeds rank as the most notable plant-based source of omega-3 fatty acids.

Free radicals and antioxidant action

By virtue of the relative contribution of polyphenolic components, carotenoids and tocopherols, chia seeds present antioxidant properties quite marked.In particular, the aforementioned substances act as biological scavengers, counteracting the accumulation of free radicals in the tissues and therefore fighting oxidative stress.Generally speaking, antioxidants reduce the risk related to chronic diseases, including cancer and neurodegeneration, and are useful in the optimal management of menopause.

Help against hypertension

Thanks to the rather significant content of the flavonoids quercetin, caffeic acid and chlorogenic acid, chia seeds represent an excellent food choice for blood pressure control, boasting noteworthy anti-hypertensive properties.

Plant sterols vs cholesterol

The presence of plant sterols, or phytosterols, contributes to the cardioprotective effects related to chia consumption.Phytosterols are substances structurally similar to cholesterol, and capable of competing with the latter for its intestinal absorption.If consumed as part of a varied diet, chia seeds are useful in controlling blood levels of the so-called "bad cholesterol" or LDL cholesterol.

Chia and dietary fiber

As mentioned among the nutritional values, chia seeds boast a content of dietary fibers not negligible.The insoluble fraction, which is useful for intestinal motility and well-being, represents 85-93 percent of the overall share.Soluble fiber, which can reduce the intestinal absorption of glucose and cholesterol, controlling blood levels, occupies between 7 and 15 percent of total fiber.Fibers of this type are also advantageous in the context of low-calorie diets, producing satiety for a longer time.

Supply of essential amino acids

Unlike other plant-based foods, chia seeds provide proteins of good biological value, being made up of all the essential amino acids (so defined because the human organism cannot synthesize them from scratch).In this regard, chia seeds constitute a valid nutritional choice in vegetarian and vegan diets.

How to use chia seeds in cooking

Considering, at this point, the practical aspects, chia seeds are suitable for many recipes.For a complete and alternative breakfast, for example, it is possible to use them in the preparation of the infamous chia pudding (or chia pudding), as well as to enrich smoothies and different variations of porridge of oats.The most imaginative cooks will find chia an excellent ingredient for biscuits, baked desserts and summer cakes, without excluding low-calorie versions.To the delight of athletes, chia is a perfect component of energy bars to prepare at home.Preparations tending towards the classic, such as salads, soups and veloutés, include chia seeds among the most popular ingredients.Also interesting is the creation of vegetable burgers, where chia represents an effective protein source.
As regards quantities, it is good practice to follow the general indications for a healthy diet. About five grams a day, equal to the contents of a teaspoon, constitute an optimal portion for the single person.

The contraindications of chia seeds

In the vast majority of the population, the consumption of chia seeds is not associated with particular adverse effects.Allergy sufferers, on the other hand, will have to pay a little more attention, avoiding this food in the presence of a full-blown allergy.Among other things, chia contains nickel, making it unsuitable in case of sensitivity to this element.The consumption of chia seeds should also be limited or interrupted in the presence of acute intestinal problems.

FAQ

What are chia seeds good for?
Chia seeds have antioxidant and anti-inflammatory properties.Overall, it is a beneficial food for cardiovascular, metabolic and intestinal health.

How should you eat chia seeds?
Chia seeds lend themselves to many recipes, both sweet and savory.For example, they are excellent for enriching cream soups and soups, but also for preparing homemade baked desserts.In any case, it is preferable to stick to (or get as close to) the recommended consumption quantities, of around 5g per person.

How many chia seeds can you eat per day?
A balanced consumption of chia seeds includes a daily portion of approximately 5 g, equivalent to the contents of a teaspoon.Individual quantities, however, can vary significantly depending on the individual and dietary context.

How to take chia seeds in the morning?
Chia seeds are the perfect component of a healthy, nutrient-dense breakfast.You can use them in the preparation of puddings, smoothies and pancakes, as well as add them to oat porridge or yogurt.

How do you use chia seeds for weight loss?
Chia seeds can be part of a low-calorie diet plan, as long as it is a balanced approach, respecting the nutritional needs of the individual.In particular, it's the diet as a whole it is not the individual food that dictates healthy weight loss.

How to take chia seeds to lower cholesterol?
For the purposes of their effect on the absorption of cholesterol, chia seeds should be consumed together with the meals of the day, as part of a varied diet.

Who can't take chia seeds?
Chia seeds are contraindicated in cases of overt allergies and in subjects sensitive to them nickel.Furthermore, the consumption of chia is not indicated for those who face acute intestinal symptoms.