Chia Seeds

White or black chia seeds contain: calcium, zinc, iron, magnesium, phosphorus, folic acid, vitamin A, copper, powerful antioxidants (caffeic acid, chlorogenic acid, kaempferol and quercetin), omega-3 fatty acids, fats, carbohydrates, fibre and protein.

Health benefits include:

Fighting free radicals

The antioxidants found in chia seeds can help fight free radicals in the body, helping to reduce the risk of developing heart disease, cognitive decline and certain types of cancer.

Maintaining heart health

Chia seeds contain quercetin, an antioxidant that can reduce the risk of developing cardiovascular disease. Chia seeds contain fibre, which can help lower blood pressure and reduce the risk of developing heart disease.

Maintaining normal blood sugar levels

Chia seeds are rich in fibre, which reduces insulin resistance and maintains normal blood sugar levels, reducing the risk of metabolic syndrome and type 2 diabetes.

Reducing inflammation

Chronic inflammation can cause conditions such as heart disease and cancer. Caffeic acid, an antioxidant found in chia seeds, can help fight inflammation in the body.

Maintaining bone health

Chia seeds contain magnesium, phosphorus and calcium, which play a key role in the healthy functioning of bones, muscles and nerves. Chia seeds contain more calcium than dairy products.

Increasing good cholesterol (HDL)

Chia seeds help increase HDL (good) cholesterol and lower LDL (bad) cholesterol.

They also have a protective effect on blood lipid balance and a beneficial influence on other markers of cardiovascular health.

Maintaining digestive health

A diet rich in fibre helps prevent constipation and keeps the digestive tract healthy.

Body weight control

In addition to promoting digestive health, fibre can help people feel fuller for longer. Foods that are rich in fibre can be useful for those trying to achieve a normal weight.

Maintaining physiological functions

Alpha-linolenic acid plays a significant role in the formation of important biochemical compounds, such as thromboxanes and leukotrienes, which are connected to numerous physiological functions in the human body. Omega-3 fatty acids can block calcium and sodium channel dysfunctions (which can cause high blood pressure), improving parasympathetic tone.

Digestive problems may occur due to excessive consumption of chia seeds. It is important to increase the portion of chia seeds gradually and to drink plenty of water if the body is not used to a regular intake of fibre.

People who have difficulty swallowing should not consume dry chia seeds.

People with allergies to sesame and nuts should test for allergies before adding chia seeds to their diet.

Adverse reactions may occur as a result of chia consumption in people undergoing treatment for hypertension.

Alpha-lipoic acid is found in high doses in chia seeds and may increase the risk of developing prostate cancer.

During pregnancy, consuming chia seeds helps with the development of the foetus's retina and brain. However, you should consult your doctor about consuming chia seeds during pregnancy and breastfeeding.

Chia seeds can be used whole, ground, in flour, oil and gel form.

Chia can be used as a primary food, but in limited quantities: a maximum consumption of 48 grams per day is recommended.

Their mild, nutty flavour makes them easy to add to food and drinks. They can be added to cereals, sauces, vegetables, rice dishes or yoghurt, or mixed into drinks and baked goods. They can be mixed with water and turned into a gel.

Thanks to their hydrophilic properties, chia seeds can be used as a substitute for eggs and fats and can absorb 12 times their weight in water.

Chia oil has been shown to replace 25% of the eggs in cakes.

Mixing butter with chia oil increases the nutritional value of the butter.

CHIA GEL: Put 4 tablespoons of chia seeds in a cup of water, mix well and cover. Leave to stand for 15-20 minutes until the texture changes to a soft gelatin and can be stored in the refrigerator for up to a week. It is recommended to add it to smoothies and soups to increase their nutritional value and create a thicker and more satisfying consistency.

Chia gel can be used as a substitute for oil or eggs in baked goods.

CHIA PUDDING: Put 6 tablespoons of chia seeds in a bowl, add two cups of liquid (milk or fruit juice). Leave in the refrigerator for at least 15 minutes. You can add nuts, chopped fresh fruit or cinnamon.