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Native to Guatemala, chia is rich in nutrients, fiber, omega-3, among other benefits.

Edited and resized image by Marco Verch, available on Flickr

The seed of the Hispanic sage plant, better known as chia seed, is a very ancient species native to Guatemala. She has become very popular recently and has become the darling of healthy living. But after all, what is the use of chia seed? To give you an idea, it was already used by Guatemalan warriors on their long journeys - this is because, according to the legends of the time, a tablespoon of chia seed could sustain a person for a whole day.

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Those warriors were not wrong. Chia has a high nutritional value, is full of antioxidants, contains omega 3, fiber, vitamins, minerals such as magnesium and potassium and complete proteins. Chia is considered one of the few vegetables to offer such a high nutritional value.

The chia seed has a specific capacity to absorb water and create a gel that can be mixed with food, to increase its volume, without causing any type of variation in relation to the food's flavor and caloric value. According to a study in the European Journal of Clinical Nutrition, adding chia to the diet can help control blood glucose levels and keep the person satisfied for longer.

If you liked the benefits listed, follow the step-by-step instructions for making chia gel below.

Preparation

First you should add 1/4 cup of chia seeds in 1/2 cup of water and mix well to avoid clumping. Wait a few minutes and mix again; then, soak for another 5 or 10 minutes, until the gel forms, and add to the food in the proportion of half chia gel to half of the food and stir before ingesting.

The gel can be kept in the refrigerator for up to two weeks without losing its properties and can be added to hot or cold cereals, condiments such as ketchup, mustard, salad dressings, jams, jellies, and dairy products such as yogurt or sour cream and the like. It can also be used to replace up to a third of the oil in homemade breads, reducing calories and increasing the amount of fiber.

Also well known, chia oil, extracted from its seeds, brings benefits to the health and beauty of the body, it stimulates collagen formation and prevents premature aging. Learn more in the article "Chia oil: what it is for and benefits". Make sure the oil is 100% natural before using it, as some manufactured oils can contain chemicals that are harmful to the body.

The chia seed has no evidence of adverse effects on human health, but there are still uncertainties regarding the allergic potential of its use. Studies on toxicology chia and available past and present experiences generally show that its use is safe for food purposes.

chia benefits

The substances present in chia also have other benefits: it helps to maintain adequate hydration levels for the body, as well as maintain electrolyte balance; aids digestion and reduces heartburn caused by spicy or acidic foods; it helps to maintain the regularity of the body, due to its high fiber content and its ability to retain water. Soluble fiber also regulates and lowers cholesterol levels and slows down the conversion of carbohydrates to simple sugars in the digestive system, which regulates blood glucose levels, preventing spikes and dips. The seed is also very important in the treatment of type two diabetes and heart disease.

To use the seed is very simple. Just insert chia into soups, salads, ice cream, cereal or whatever food you want. Don't worry about the taste because the seeds won't change it significantly.

To control cholesterol and glucose, seeds should be taken before a meal, and if you just want to enjoy their benefits, just add them to meals. A good tip is to add one tablespoon of dried chia seed or nine tablespoons of gel a day into your diet.

And to lose weight and control your appetite, you might prefer to use the nine scoops of gel and cut down on flavoring and sugar. That's because chia gel replaces up to a third of the amount of fat in recipes. Another way to control weight is to eat the seed, with plenty of water, or a scoop of gel about 15 minutes before a meal or snack.

Now that you know all this, just put the chia seed in your daily life! Learn how to make a chia pudding recipe in just two minutes in the article: "Vegan chia pudding recipe with coconut milk".