Chia

Summary

Anti-inflammatory medicinal plant, cardioprotective, with action on blood pressure, insulin resistance, cholesterol and appetite. Indicated mainly in cases of high cholesterol, type 2 diabetes, obesity and even for healthy people.

names

Portuguese name: Chia
Binomial name: Salvia hispanica L.
French name: Chia
English name: chia
German name: Chia
Italian name: chia
Spanish name: Chía

Family

Lamiaceae

Constituents

Fibers, omega-3 (alpha linoleic acid – ALA), vegetable protein, calcium, magnesium, iron and antioxidants. Gluten-free.

parts used

Seed

Effects

Anti-inflammatory, antioxidant, cardioprotective, prevents insulin resistance, cholesterol regulator, lowers blood pressure, antitumor (in vitro study) and decreases appetite (see observations).

Indications

Internal use

– Hypercholesterolemia (high cholesterol) , hypertriglyceridemia.

– Type 2 diabetes (does not decrease blood glucose, but decreases insulin resistance – a problem developed by most diabetics)

– Obesity (prevention of insulin resistance and cardioprotective), to lose weight (increases the feeling of satiety – see observations)

– Hepatic steatosis (fat in the liver – decreases visceral fat)

External use

– Skin diseases (itching, eczema)

Secundary effects

May impair mineral absorption if consumed in excess. In addition to being able to cause intestinal imbalance, due to its composition of fibers, if a sufficient amount of water is not ingested.

contraindications

None known.

Interactions

None known.

Preparations

– Seed (2 tablespoons)

Nutritional recommendation:
Add a tablespoon or two of chia seeds to your cereal or yogurt bowl. You can also add chia to a salad or a smoothie.1 . If possible, drink plenty of fluids (e.g. water, tea, juice) while consuming the chia seeds.

– seed flour

– Fortified foods (cereals, cereal bars, biscuits, juices, yogurts)

– Chia seed oil

– Chia seed capsule

– Chia oil capsule

– Chia gel

For internal use , prefer products that have not been heated.

Where does chia grow?

Plant native to Mexico, currently it can also be found in other countries of America (Bolivia, Argentina, …), in addition to Australia and Southwest Asia. It can grow in arid environments and be cultivated domestically.

When to harvest chia seed?

Usually the plant flowers after 6 months and already produces seeds, the more mature seeds present better quality.

Interesting Observations

– Used since antiquity by the Aztecs and Mayans as food and medicine. Chia gel can be used in cooking as an egg or oil substitute.

– An Argentine study carried out on rats, published in the British Journal of Nutrition, demonstrated that supplementation with Chia seed would have a preventive and reversible effect in cases of dyslipidemia, hypertriglyceridemia and insulin resistance, despite having no effect on the blood concentration of glucose. Furthermore, rats that received chia seed supplementation had decreased visceral fat, with no significant changes in total body weight or calories ingested. Another study at the University of Queensland in Australia showed similar results.

– Despite being popularly known to aid weight loss, there is no scientific evidence of this direct effect. However, studies indicate a possible effect on reducing visceral fat and it is known that chia seeds when they come into contact with water form a “gel” when it enters, giving a feeling of satiety when we eat it.

– A study by the University of Alabama, in the United States, also indicates that chia can be beneficial in the performance of athletes, and can be an alternative to isotonic drinks with carbohydrates.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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