Did you know that the World Health Organization recommends consuming plenty of omega-3s ? With it, cardiovascular diseases, inflammatory diseases, skin and / or lung diseases are prevented. It is present in oily fish, especially, but also in other superfoods such as chia .
What is chia?
Chia, also known as Hispanic sage, is a food of Latin American origin. In recent years it has become fashionable to eat chia in Spain, incorporating this food into traditional recipes to find a healthy food .
Chia properties
Research on the properties of chia has revealed this food as one of the most complete and light to incorporate into the weekly menu.
Thus, this superfood is gluten-free , and, in return, includes high doses of omega 3, antioxidants and fiber, as well as calcium (it provides more than industrial milk), iron, protein and potassium.
And best of all, they are very tasty on the palate. When taken, especially raw, and chewed, they release their aromas reminiscent of walnut.
Contraindications
Despite the fact that it is a food with multiple beneficial properties for the body, if it is abused or combined with certain treatments and diseases, it can be detrimental to our health. These are the main precautions you have to take to enjoy this food:
- Do not consume more than 30 grams a day.
- If you are on drug treatment, ask your doctor if the components can cause adverse effects when combined with chia.
- If you are diabetic and want to incorporate it into your diet, you will have to control blood glucose levels in greater detail.
Benefits of including chia in your diet
Benefits at breakfast
Nutritionists recommend that if you have never had chia before, gradually incorporate the food. One of the most common ways is to add it to breakfast as a substitute for processed foods.
In this way, the body gets used to this new food, which provides it with a natural regulator of the digestive system. With this, constipation is prevented, and weight and fat loss is favored.
Thanks to its properties, it also acts as a protector of the body’s defenses.
In cases of arthritis or arthritis, it acts as a natural painkiller, and is an activator of cardiopulmonary health. Finally, including this food in the diet, at breakfast and in a controlled dose in any meal, reduces blood sugar levels.
Other benefits for your health
However, the qualities of this superfood are not limited to this.
- During pregnancy , or if you suffer from anxiety to eat, it has a satiating effect, so it helps to avoid snacking and cravings. This is due to the fiber that you contain and that is released whenever it is taken in milk, cereals or healthy shakes.
- It is especially recommended for athletes and elderly people with an active life.
- They help keep the skin hydrated.
- It has cleansing and antioxidant properties for the body. Once ingested, they help our body to eliminate liquids and toxins that are harmful to the body.
- They strengthen the body’s defenses to fight and prevent allergies or colds.
How to take chia seeds
How to take chia seeds and add them to your diet? Here are some chia recipe suggestions from nutritionists.
Chew the seeds
In the case of chia seeds, you can consume it as if it were a cereal and chew them. In this way it releases its stimulating nutty flavor. Be careful, because when wet, the seeds swell.
Soak and drink
Are you one of those who drink tea or infusions? You can soak the seeds and eat them as if they were legumes.
For example in smoothies . In this way, in addition to getting an extra flavor for the snack, it provides energy for the rest of the body.
In any case, you have to let them moisten and swell properly.
Chia tea
When we have chia in the form of leaves, whether fresh or dried, they are usually used as a tea or infusion. In this combination it has a relaxing , almost therapeutic effect.
Since ancient times there are records of the use of chia as an element for the relief of feverish processes, pain, respiratory problems or mouth ulcers.
If the taste is strange to you, you can sweeten the chia infusion with natural honey or stevia.
Natural bread
There are dozens of varieties of breads. Chia can also be consumed as an ingredient in natural chia bread. Here we will be very careful with the quantities: remember that the recommendation of the nutritionist limits the daily intake to 30 grams.
However, this is the “least healthy” way to eat chia, as it is heavier because it is not cooked or hydrated.
Do you include superfoods in your regular diet? As nutritionists remember, the important thing is to expand our diet to make it more varied and healthy.
