Chia seeds, properties

Chia seeds, properties

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Recent research confirms the healthy properties of Chia seeds. For this reason, today, these seeds are consumed as a food supplement all over the world.

• 700% more Omega-3 than Atlantic salmon

• 100% more fiber than any cereal in leaves

• 800% more phosphorus than whole milk

• 500% more assimilable calcium than milk

• 1400% more magnesium than broccoli

• 100% more potassium than bananas

• 200% more iron than spinach

• 300% more selenium than flax

• Has a satiating effect

• It has more antioxidants than blueberries

• Provides all essential amino acids

• It is the vegetable with the highest content in Omega-3

Source of Essential Fatty Acids

Chia seeds represent the vegetable source with the highest concentration of Omega 3. They have 33% oil, of which alpha-linolenic acid (omega 3) represents 62% and linoleic (omega 6) 20%. Chia is the crop with the highest percentage of essential fatty acids (EFA) as it has 82% of its lipids with this characteristic.

Essential fatty acids (EFAs) are a group of fatty acids that the body cannot manufacture and that have to be ingested through food or supplements. They differ from non-essential fatty acids (saturated and monounsaturated) in that the latter can be obtained from other nutrients.

Essential fatty acids (EFAs) have very important functions in the body: they help prevent cardiovascular diseases, normalize high blood pressure, maintain the flexibility of cell membranes, reduce cholesterol levels, protect the heart, improve health of the nervous and immune system, etc.

Source of Antioxidants

In addition to essential fatty acids, Chia seeds have a significant amount of antioxidants, especially flavonoids. Its richness in antioxidants allows Chia oil and flour to be preserved for long periods of time without becoming rancid, which is why the Mayans stored these products without any type of preservative. The most important antioxidants that we can find in these seeds are: chlorogenic acid, caffeic acid, myricetin, kaempferol, quercithin, beta-carotene (vitamin E) and tocopherol (vitamin E)

Antioxidants provide multiple benefits to the body; Its main function is to eliminate free radicals that are produced as a result of cellular oxidation. A limited and controlled number of these elements is beneficial for the body, due to the role they play in the body within the immune system, since they are capable of eliminating pathogenic microorganisms. When the number of free radicals increases and becomes unstable, it produces negative results. Thus, for example, the relationship that exists between these molecules and certain degenerative diseases, such as alterations of the circulatory system, the nervous system, and other serious diseases or early aging has been seen. These negative results occur because free radicals alter the DNA of cells, preventing cell renewal or altering its normal functioning.

Source of Proteins and Amino Acids

Amino acids are small molecules whose union forms proteins, therefore, we can say that proteins are composed of chains of amino acids. In humans, some amino acids are synthesized by the body itself, while others must be ingested through food. Amino acids that can be synthesized by the body itself are called non-essential amino acids, while those that must be obtained from external sources are called essential amino acids. Chia does not contain gluten.

Due to its high protein content, the Chia seed helps to build and regenerate muscles and tissues. Ideal for athletes and growth stages.

Chia seeds contain 23% protein and the following amino acids are present in their composition:

Essential amino acids
Nonessential amino acids
To the girl
Aspartic acid
Glutamic acid

Source of Group B Vitamins and Minerals

Chia seed is a good source of B complex vitamins (B1, B2, B3, B6 and B8), vitamin E and vitamin A. It also contains calcium, phosphorus, magnesium, potassium, iron, zinc, selenium, boron and copper . Another advantage is the very low sodium content of this seed.

Fiber Source

Chia seed is a fantastic source of both soluble and insoluble dietary fiber. It contains approximately 30 grams of fiber per 100 grams.

Soluble fiber is soluble in water; when mixed with water it forms a gel-like substance. Soluble fiber has many benefits, including regulating blood sugar and helping to lower cholesterol.

Insoluble fiber does not absorb water or dissolve in water. It passes through the digestive system and offers many benefits to intestinal health, favoring the regulation of intestinal transit and the development of beneficial bacteria.

Diets rich in fiber can help control obesity, since they provide fewer calories in the same volume of food; In addition, these types of diets facilitate the ingestion of less food because they prolong the chewing time and due to their volume, they help to produce the feeling of satiety more quickly; Also, diets rich in fiber trap part of the sugars and fats ingested, slowing down their absorption, which reduces the final energy intake.

Video: Benefits of Chia Seeds (July 2022).


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