Everything you need to know about the famous chia seed

  • Improved bowel movements
    • Rich in soluble and insoluble fiber, chia promotes regular bowel function, helping to prevent constipation.
    • When hydrated, it forms a gel that facilitates bowel movements and increases the feeling of fullness, making it useful for weight management.
    • Tip  : Consume chia with plenty of liquid to avoid digestive discomfort.
  •  Cardiovascular health
      • Contains omega-3 fatty acids, known to reduce LDL (“bad”) cholesterol and triglycerides, while increasing HDL (“good”) cholesterol.
      • Omega-3 also has anti-inflammatory properties, helping to prevent diseases such as hypertension, atherosclerosis, and even depression.
      • Nutritional information  : Just 2 tablespoons of   chia seeds  provide almost 5 grams of omega-3.
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  • Blood sugar regulation
    • Because it has a low glycemic index, chia helps prevent blood sugar spikes, which is beneficial for people with type 2 diabetes.
    • The fiber slows the absorption of carbohydrates, keeping energy levels stable for longer.
  • Strengthening Bones and Muscles
    • Chia is an excellent plant-based source of calcium, essential for    bone health and preventing diseases like osteoporosis.
    • The magnesium present in the seed improves calcium absorption and regulates muscle contraction.
    • Rich in protein, chia is ideal for muscle recovery after physical activity.
  • Antioxidant Properties. Although considered safe, excessive or improper consumption of   chia  may cause some discomfort. See the main recommendations:
    1. Hydrate the   seeds well
      • Chia can absorb up to 12 times its weight in water, forming a gel that aids digestion. Soak the seeds for at least 15 minutes before consuming them.
    2. Avoid dry or excessive consumption
      • Eating dried chia seeds can cause intestinal irritation or even blockages in rare cases, especially in people with difficulty swallowing.
      • The ideal dose is 1 to 2 tablespoons per day (about 25 grams).
    3. Be aware of drug interactions
      • People using blood-thinning, hypoglycemic, or blood pressure-control medications should consult a doctor before including chia seeds in their diet.
    4. Digestive Discomfort
      • Because it is rich in fiber, excessive consumption can cause gas, cramps, or diarrhea in some people.

    Tips for Including Chia Seeds in Your Diet

     

     

     

    Chia seeds are incredibly versatile and can be added to a variety of recipes. Here are some ideas:

    • Smoothies and shakes  : Mix a tablespoon into your   drink  for added nutritional value.
    • Yogurts and salads  : Use for a healthy crunchy topping.
    • Wholemeal cakes and breads  : Add to the batter before baking to enrich it with fiber.
    • Chia pudding : Combine the seeds with plant-based milk and natural sweeteners  and let it cool for a few hours.

    Conclusion