Make the most of the power of these seeds that everyone is talking about: what they are, how to use them and why you should try them.

What are chia seeds?

Chia seeds are small seeds native to Latin America, specifically Mexico and Guatemala, which have been part of the diet of ancient civilizations such as the Aztecs. They stand out for their ability to absorb liquids and form a gelatinous texture, which makes them ideal for various culinary uses. Their nutritional benefits are not negligible, to the point of being classified as a superfood. Its consumption provides a wide range of essential nutrients and, although its popularity has skyrocketed in recent years, it has a long history of consumption due to its health-promoting properties.

2. A new ingredient?

Although chia seeds have been around for centuries, their popularity has resurfaced at various times. In the 1970s, they were featured in the famous Chia Pets (decorative objects that allowed you to grow a green "hair" with the seeds) and in the 1990s they began to be sold as a superfood in health food stores. Today, chia seeds are found in most supermarkets, largely thanks to their popularity on social networks, especially on TikTok, where their consumption went viral under the hashtag #InternalShower. In these videos, influencers promoted a chia drink with water and lemon, claiming that it helped cleanse the digestive system and favored weight loss. The trend surpassed 100 million views, further boosting their fame.

What are their health benefits?

Chia seeds are a superfood that provides several health benefits, among them:

• Essential fatty acids: They are an excellent source of alpha-linolenic acid (A.L.A.), a type of omega-3 that is essential for cardiovascular health. In fact, chia seeds contain more than twice the recommended daily amount of this nutrient.
• High in fiber: With approximately 10 grams of fiber per two tablespoons, chia seeds are excellent for intestinal health, helping to regulate intestinal transit and prolong satiety, which can be helpful in weight loss diets.
• Antioxidants: Chia seeds are a good source of antioxidants, which help fight free radicals and protect the body's cells, which can prevent diseases such as cardiovascular disease.
• Suitable for special diets: Chia seeds are naturally gluten-free, making them suitable for people with gluten intolerance. In addition, they are a vegan option, so they can replace eggs in baking recipes. They also provide a source of vegetable protein, although in smaller quantities than other foods such as quinoa or soy.

*. However, it is important to remember that chia is not a miracle remedy, but a food with valuable nutritional properties.

How to use them to activate their nutritional benefits?

To take full advantage of the nutritional benefits of chia seeds, it is advisable to consume them properly:

• Soaked: The seeds should be soaked in water, vegetable milk or any liquid for a few hours until they acquire a gelatinous texture. This helps to release their nutrients and facilitates their digestion. Consuming them dry can hinder digestion and cause discomfort such as colic or bloating.
• Ground: You can also grind them to facilitate nutrient absorption. Ground chia seeds can be incorporated into smoothies, breads, and other recipes. This improves the bioavailability of their essential fatty acids and other nutrients.

Overnight oats tiramisu flavor

Take advantage of all the nutritional benefits of chia seeds by preparing this bowl of overnight oats with tiramisu flavor. A delicious, balanced and super practical breakfast. Best of all, you prepare it the night before, allowing the oats to rest and the chia seeds to hydrate, so your breakfast is ready when you wake up - a perfect way to start the day with energy and flavor!

Recipe | Overnight oats tiramisu flavor

Healthy chia jam

Enjoy a nutritious breakfast with our healthy berries and chia seed jam, a delicious and low-calorie alternative to conventional jams. Perfect for spreading on toast, mixing with yogurt or adding to your oatmeal, this jam provides fiber, antioxidants and omega-3 thanks to chia seeds, delivering flavor and wellness in every spoonful.

Recipe: Healthy chia jam

Chia pudding

The famous chia pudding is as easy as hydrating the seeds with vegetable milk and letting it sit. For extra deliciousness, add muesli for crunch and raspberries for a fruity touch. Follow our step-by-step and enjoy taking care of yourself.

Recipe: Chia pudding

Other ideas:

Chia seeds are versatile and can be included in a wide variety of recipes. Some ideas for incorporating them into your daily diet are:

• Smoothies: Add a tablespoon or two of chia seeds to your smoothies for extra fiber and omega-3s.
• Egg substitute: For vegan recipes, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let stand until a gel forms. This gel can replace eggs in baking, such as cakes or cookies.
• In breads and cookies: Incorporate chia seeds in bread or cookie dough to increase the nutritional content of your baked goods.
• In salads: Sprinkle chia seeds (ground) on your salads for a crunchy touch and extra fiber.

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