Chia: benefits and properties

The chia is the name with which the plant is popularly known Sage , is native to Central America and belongs to the family of the lamiaceae . From it you get the popular chia seeds , which for the indigenous tribes were constituted as the base food and its consumption goes back to more than 6,000 years ago, so we can consider it as a legendary seed.

Nowadays Chia seed consumption has been regulated and authorized by the European Union. (Decision 2013/50 EU Enforcement of the Commission, of January 22 of 2013). This regulation and authorization recognizes it as suitable for consumption including it as new food ingredient Y authorizing the extension of its uses .


The European Union advises a daily intake of Chia seeds 15 grams . We can therefore calmly consume the Chia Seeds and benefit from all its properties.

The most important benefits of chia

Chia is extremely rich in fiber , which helps to favor and regulate intestinal transit. That is to say, its seeds become an excellent natural option when it comes to prevent and improve constipation , especially when it appears occasionally, to help improve our intestinal transit.

It is rich in essential fatty acids Omega 3 and Omega 6 , these acids prevent us against cardiovascular diseases, avoiding circulation problems and also hypertension. Even more, help reduce high cholesterol and triglyceride levels in blood, as long as their consumption is regular and they are eaten in a varied and healthy diet.

Benefits of chia

From a nutritional point of view, they are also rich in minerals such as potassium, calcium and proteins. The vitamins present in its seeds are the vitamins of group B and vitamin A. For its content in proteins, vitamins and minerals, it is recommended for athletes and for people who perform physical efforts during their workday as it provides energy and vitality.

Being rich in antioxidants prevents the aging of the cells of our body, helping us to reduce the negative action of free radicals and to control them.

Reduces the risk of type 2 diabetes , since it regulates blood sugar.

We recommend you read Contraindications of chia seeds .

The consumption of chia is usually recommended in slimming diets since it contains satiating properties . These properties are achieved because when mixed with liquid form a gel and increase its volume.


This is because they absorb 10 times their weight in water, which gives us the feeling of being full.

The liquids with which we can mix Chia seeds are: water, infusions, milk, juices, smoothies, liquid yogurt.

It is important to have a healthy and balanced diet in which you can include the seeds of Chia and if you decide to make some weight loss diet we advise you always under the control of a nutritionist or doctor.

Chia seeds are also used as an ingredient to prepare different recipes for food, in salads, fruit salads, bakery, pastry.

Images | ISTOCKPHOTO / THINKSTOCK / graibeard (Flickr)

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