Although chia has only recently made its way into our gastronomy, there is evidence of its success since the time of the Aztec and Mayan civilizations , which should not surprise us after knowing all its properties.
Chia comes from the Salvia Hispanica plant and although it is grown in tropical areas, today it is consumed in practically all parts of the world. In fact, it has gone from being a virtually unknown food in our culture to being a staple in most kitchens and an essential topping in many of our recipes, but there is an explanation for all this.
Despite its tiny size, it is packed with nutrients. It stands out mainly for its high content of polyunsaturated fatty acids , especially alpha linolenic acid, a short-chain fatty acid from the omega-3 family , involved in the proper functioning of our body and in the prevention of chronic non-communicable diseases such as dyslipidemia, hypertension, cancer and neurodegenerative diseases, among others, since:
– They have the ability to reduce the concentration of triglycerides in the blood and blood pressure, thus preventing cardiovascular disease.
They play a protective role against different neurodegenerative diseases such as Alzheimer’s.
– They contribute to the formation of the cell membrane and are therefore important for correct development during growth.
– Its anti-inflammatory function helps reduce joint pain and inflammation and therefore improve mobility.
They are also very rich in fiber, especially insoluble fiber , which makes them an ideal food to combat constipation, since it contributes to adding volume to the stool and favors the passage of food from the stomach to the small intestine.
They are also rich in vegetable protein, minerals and antioxidant compounds, mainly isoflavones, bioactive natural substances that by blocking free radicals produced by stress, pollution, bad habits and pathologies are able to delay cellular aging and strengthen our immune system, which helps us prevent a multitude of diseases .
How to consume chia seeds
I’m sure that on more than one occasion you have heard that before consuming chia we should hydrate it and although it is not entirely necessary, it is more than convenient and I will tell you why:
Chia seeds contain phytates on their surface, which are anti-nutrient compounds that can interfere with the absorption of some of their minerals such as iron or zinc . They are inhibited by hydration or cooking, so unless we are going to subject the seeds to high temperatures during their preparation, it is advisable to hydrate them.
Also, by soaking them, we soften the shell a little and they can break down more easily in our digestive system, which is not really necessary since their shell is quite soft on its own.
But the most important thing we achieve after leaving them in an aqueous medium, whether water, dairy, vegetable drink or juice, is that the seed, thanks to its high mucilage content, is wrapped in a kind of viscous gel that delays gastric emptying and intestinal transit while regulating blood glucose levels.
It will really be enough to leave it to soak for about 15-20 minutes , but even for those who are in a hurry in the mornings, you can leave one or two tablespoons of chia in milk or vegetable drink overnight hydrating in the refrigerator and we will have a breakfast with even more benefits for our health.
You can find out more about Elisa Escorihuela on her Instagram account: @eliescorihuela , her work at the Nutt Nutrition Centre and in her book ‘Dietoterapia’. You can also read all the nutritional recommendations included in her articles in ABC’s ‘Aula de nutrición’.