Why is chia considered a superfood?

In recent months, chia seed has become very popular in Latin American countries and the United States. Chia is a true miracle product. And not precisely because it helps you lose kilos, but because it is a superfood.

Chia has the ability to trap 12 times its volume in water; hence it produces a feeling of satiety. To take advantage of its benefits at the digestive level, it is important to mix it with liquids. The seed will be covered with a layer of gel (mucilage) that helps improve digestion, metabolize cholesterol and maintain the balance of bacteria in our body.

One of the nutritional pillars of chia is its high content of fatty acids, particularly omega 3 and omega 6. These substances give flexibility and permeability to cell membranes, facilitating optimal transport of nutrients. Fatty acids are essential to prevent the onset of chronic degenerative diseases, such as cancer or diabetes.

Of the 100% of the nutrients that we require per day, 6% should be fatty acids. However, with current eating habits, sometimes we do not even reach 0.5%, hence chia is an excellent option to alleviate this deficiency.

The best known sources of fatty acids are seaweed and fish oil. Seaweed is not part of our daily diet. On the other hand, fish high in omegas should be eaten moderately, as they contain cholesterol. Chia, on the other hand, has three advantages: it is of plant origin, it does not contain cholesterol and it is easy to consume. In the case of chia seeds, only one teaspoon a day is needed, since the concentration of fatty acids is much higher than in other products.

Like other small seeds, such as quinoa or amaranth, chia provides a large amount of energy, hydration, vitamins and antioxidants, is a source of fiber and protein, in addition to being recognized medicinal and cosmetic uses.

Chia can be placed next to grapes and blackberries, foods that have antioxidants called flavonoids. The oxidation of the body produces free radicals that, when they accumulate, inflame organs and tissues. This inflammation, in addition to causing premature aging, can lead to tumors, cancer and cardiovascular conditions. Flavonoids inhibit the growth of cancer cells, tone the heart, have antifungal, antiviral and antibacterial properties, protect the gastric mucosa, and neutralize free radicals from oxidation.

In summary, chia seeds are considered a superfood because:

• They have 5 times more calcium than milk.
• They have 3 times more antioxidants than blueberries.
• Triple the amount of iron in spinach.
• Contain twice the fiber of oats.
• They have more than twice the protein of any vegetable.
• And more potassium than bananas.
• In addition, chia seeds contain magnesium, omega 6, vitamin E, vitamin A and several vitamins of the B complex, such as B1, B2, B3 and B6.

This ancient oilseed has been used historically by both the Mayan and the Aztec civilizations as a source of food and has been part of the human diet in South America for 5500 years. It is a biannually cultivated plant which originated in Mexico and Northern Guatemala, it is part of the mint family scientifically named Salvia hispanica. Its name is derived from the Spanish word chain which means oily, referring to the oily chia seed.

Used traditionally as folk medicine, food, cosmetics, for religious purposes and art in both the Aztec and Mayan civilizations, it was such an important part of their daily lives that it was the second most-produced crop after beans.

Ground or whole chia seeds are used in Argentina, Bolivia, Guatemala, Mexico, and Paraguay for nutritious drinks and food. Today, chia is cultivated on a small scale in its ancestral homeland of central Mexico and Guatemala, and commercially in Argentina, Bolivia, Ecuador, Guatemala, and Mexico.

Chia seeds have become very popular in the United States in the last few years, and have been included on many brunch menus, which makes brings into mind what benefits do they have for us.

High in Antioxidants

Antioxidants may reduce the risk of many diseases (including heart disease and certain cancers), as well as reducing aging.

High Amount of Fiber

Almost all the carbs in chia seeds are actually fiber. This means that it creates a sense of staying full longer and it will aid in keeping gut health in check.

Source of Omega-3 Fatty Acids.

They have a wide range of benefits, from fighting depression, to improving sleep, to reducing the risk of heart disease. These acids aren't in very many foods that supply omega-3s. There's really just fish, walnuts, and flax seeds. Over half of chia seed's fat is omega-3s, making it an excellent choice for all omega-related health.

Protein

There's 4 grams of protein per 2 tablespoon serving. This is essentially good for people that don’t eat meat, because they can find enough proteins from these seed to have a healthy diet.

Calcium

Chia seeds have more calcium ounce for ounce than most dairy products.