The properties of chia seeds are becoming increasingly popular, as consumption of the seeds has skyrocketed in recent years, and no wonder! These seeds are known to provide more iron than spinach, more potassium than bananas and more calcium than milk.
What can we find in 28g of chia seeds?
Many people and studies consider chia seeds to be a superfood due to their properties. Let’s check it out by analysing what we can find in 28g… Is it a superfood?
- 137 calories and only 1 gram of digestible carbohydrates
- 11 grams of fibre
- 9 grams of fats of which 5 grams are omega 3
- 4 grams of protein
- 18% of the recommended daily allowance of calcium
- Zinc, vitamin B1, B2 and B3; as well as being rich in potassium
- 30% manganese
- 30% magnesium
- 27% phosphorus
We can see that they are an excellent source of fibre, essential for good intestinal transit, good proteins and omega 3. Its high calcium content is also remarkable, as well as the good source of B vitamins it provides. Let’s see the properties of chia in more detail!
5 properties of chia
- It is a healthy fat due to its high oil content and being the richest vegetable source of omega 3 and omega 6 fatty acids.
- It is a source of protein, so it is recommended for vegetarians and vegans.
- Absence of gluten
- Very rich in fibre, as chia seed provides 27.6 grams per 100 grams of seed. We can say that this covers 100% of what is recommended daily by experts (between 25 to 30 grams). This is one of the most important properties of chia seeds.
- Excellent source of calcium and iron
Benefits of chia
- Cardiovascular protection: This is one of the most beneficial properties of chia, due to its cardioprotective effect. This is due to its high content of omega 3, a fatty acid with anti-inflammatory, vasodilator and antithrombotic properties. They therefore help to prevent high blood pressure and cholesterol in the blood. This benefit is enhanced by their fibre content and beta-sitosterols, compounds found in plants that are beneficial for coronary heart disease and high cholesterol.
“It will not only help to reduce all cholesterol levels, but also prevent heart disease and type 2 diabetes.”
- Improves intestinal transit: Its high content of mucilage (soluble fibre that increases in volume on contact with water) is another of the properties of chia. It is a resource for regulating intestinal transit and for combating constipation, whether occasional or chronic, as it stimulates intestinal movement.
More properties of chia
- Purifying and diuretic effect: Thanks to the properties of chia, it can be effective in preventing fluid retention and urinary tract infections, such as cystitis.
- Ideal for diabetes: It helps to regulate blood sugar levels thanks to the soluble fibre, which has the capacity to “trap” part of these sugars and is gradually absorbed.
- Antioxidant: Thanks to its high concentration of phenols, antioxidants that stop up to 70% of free radical activity, it will be effective in preventing premature ageing of the skin and repairing muscle tissue.
- Protects your bones: Among the properties of chia is its high calcium content, an essential mineral for maintaining bone mass and structure. With just 30 grams of chia we obtain 20% of the recommended amount of calcium. It also provides boron, which helps to metabolise calcium.
Properties of chia: Add them to your diet
Chia pudding, healthy and vegetarian recipe
This is an easy and delicious vegetarian recipe to have ready in the fridge. Eat it as breakfast, snack, dessert… Or at any time of the day you prefer, to incorporate all the properties of chia into your diet. It is a recipe that needs to rest, so it will be easier to make it the day before, as it will take 5 minutes and will last 4-5 days in your fridge. Shall we start?
What will we need?
- 2 cups of vegetable milk. We use almond milk, but you can use your regular milk.
- 2 tablespoons maple syrup or any other sweetener (optional)
- ½ cup chia seeds
- ½ teaspoon vanilla essence (optional)
- Fresh raspberries as a topping. Choose your favourite!
Let’s get to it
In a bowl, mix the vegetable milk, maple syrup or sweetener of your choice and vanilla extract. Stir well!
When all the ingredients are well mixed, add the chia seeds and with them all the properties of chia. Stir well again so that there are no lumps in the final result.
Finally, comes the worst part. Wait! It will have to be in the fridge for at least 2 hours (for the more impatient), but better overnight, the consistency will be much better.
It is a tasty recipe that is easy to keep in your fridge and incorporates all the properties of chia that we mentioned at the beginning of the article. You can also combine this pudding with oatmeal, nuts, chocolate, honey, jams... and anything else you fancy. Another way to incorporate it into your diet on a daily basis is by making chia bread!