It gives you twice as much iron as lentils, up to five times more calcium than milk and twice as much omega 3 as salmon, which superfood are we talking about? Bingo, chia seeds!
Chia seeds come from a plant of the mint family known as Salvia hispanica. You will probably be surprised to read that it is a plant of Mexican origin that has been used since 3500 B.C., although its use became more common in the 1990s.
The word 'chia' is of Mayan origin and means 'strength'. In fact, it is precisely the term that gives its name to the state of Chiapas in Mexico.
Since the 1990s, chia seeds have been spreading to every corner of the world and, despite their undisputed popularity, they are still largely unknown.
You probably didn't know that chia has twice as much fiber as oatmeal, in addition to a myriad of nutritional and medicinal benefits. That's why it has become one of the trendiest seeds or superfoods.
Do you know what benefits the food industry is looking for from this superfood? What benefits can it provide in cosmetic formulations? How can it be consumed? We tell you all about it!
Nutritional composition of chia seeds
Any product obtained from chia seeds will be rich in Omega 3, 6 and 9, and will contain flavonoids, caffeic acid, vitamin E, zinc and also essential trace elements. It is a seed suitable for coeliacs as it does not contain gluten and is known for its effectiveness in the prevention of degenerative diseases.
Main nutritional values of 100 grams of chia seeds are:
- 17 grams of protein
- 34 grams of fiber
- 31 grams of fat
- 490 calories
It is also a rich source of minerals such as calcium and magnesium. It stands out above all for its high fiber content, which helps keep us satiated for longer and is a natural remedy against constipation.
As if this were not enough, chia seeds also provide a myriad of antioxidants. These help us to stop premature aging by fighting free radicals. Flavonoids stand out for their high presence.
Therapeutic properties of chia
As mentioned above, chia seeds have many beneficial properties for our health. In fact, it is one of the major vegetable sources of omega 3.
Salmon and other fish are often mentioned as an essential source of omega-3, but did you know that chia seeds have almost twice as much of this unsaturated fat per 100 grams? In another article we will tell you about quinoa, which is indisputably the number one source with 8.35 grams of omega 3 per 100 grams.
- Helps regulate blood pressure and blood cholesterol due to its high content of omega 3 and fiber.
- The type of fiber present in chia is known as mucilage and being soluble, it presses the walls of the intestine and helps to improve intestinal transit and treat constipation.
- By absorbing liquids, chia seeds increase their size tenfold, helping to keep us satiated for longer, which makes them a good ally for weight loss.
- The phenols present in chia seeds help to slow down free radical activity, repair muscle tissue and prevent aging.
- We cannot forget that chia seeds are also a natural source of calcium and boron. Calcium helps us maintain bone structure and boron helps us metabolize calcium and other minerals, so together they are much more effective.
How chia seeds are consumed
The recommended daily dose of chia seeds is about 20-25 grams, which is equivalent to about 2 tablespoons. The most common way to consume this superfood is by soaking the seeds to multiply their size and soften.
You've probably read before that chia is one of the few seeds that can be consumed "raw". That means it doesn't need to be ground for consumption, but it actually does need to be mixed with liquids.
As we told you before, seeds increase tenfold in size when they absorb liquids and, in fact, can absorb up to 27 times their weight in water. What would happen if we were to consume these seeds without soaking them? Nothing good!
If consumed raw, the chia seeds would also absorb liquids, but they would be the liquids that we had already drunk previously, which could obstruct our esophagus and in some cases even cause breathing difficulties.
If you like to consume chia, remember to soak it for a minimum of 15 minutes, although our recommendation is at least 2 hours. In fact, it is quite common to prepare it the day before consumption and keep it in the refrigerator until it is time to enjoy it.
Uses of chia seeds in the food industry
Chia seeds were considered a treasure by the Aztec people. They were used as food for human consumption or as an oily raw material for decorative paints and cosmetic products.
In fact, chia, along with other plants, was one of the few resources that those populations had to deal with health diseases thanks to its nutritional and medicinal benefits.
Although nowadays it is very common to consume chia seeds in their whole form after soaking them previously, it is still common to grind the seeds. It is important to mention that the omega 3 in chia is better absorbed and assimilated if the seeds are properly ground or chewed before consumption.
Beyond its great benefits for our health, the reality is that the food industry pursues chia for its gelatin.
When soaked for 1 to 2 hours, chia seeds develop a vegetable gelatin, a process known as gelling. The soluble fibers present in chia absorb liquid and multiply in size.
Chia gel is very easily extracted and has great potential within the food industry. It is a perfect thickener that you can also use in your homemade sauces or jams, and it also acts as a stabilizer.
Its capacity to retain water makes it a perfect emulsifier to add consistency to any dish, reducing the caloric and fat content.
Within the frozen food industry, chia gel can be compared to guar gum or guaran gum and gelatin for its freezing and thawing capacity, and its use is becoming more and more widespread.
In the confectionery sector, it has been demonstrated that chia gel can be an alternative to part of the oil or eggs, improving the nutritional properties of the final product without worsening the taste in any case.
Uses of chia seeds in the cosmetic industry
The benefits of chia seeds extend to the cosmetic industry as well. Just as this superfood is beneficial when ingested, it is also beneficial for our skin and hair.
- Omega 3 helps to increase collagen production.
- Minerals and vitamins moisturize our skin.
- Vitamin E is antioxidant and rejuvenating.
- Fatty acids soothe the skin and reduce inflammation
- Oleic acid is anti-aging and firming
- Chia oil is perfect for atopic dermatitis and also helps to moisturize hair and prevent breakage.
