Chia seeds, the superfood!

In a context where more and more people are turning to organic food and eliminating animal proteins, chia seeds and their many benefits have become very trendy. An overview of this food to discover.

South American origins
Native to Mexico and Central America, chia seeds were already known to the Maya and the Aztecs. Their cultivation can be dated back to 3500 BC, and they formed part of the staple diet of pre-Columbian civilisations, who dubbed them the “seed of the Gods”.

Today, chia seeds are grown in many countries, notably in Australia, Argentina, Bolivia, Peru, the United States, and also in France, where the “Chia de France” sector has been established.

Nutritional composition of chia seeds

Don't be fooled by their small size, chia seeds are “heavy” in macronutrients and micronutrients.

From a macronutrient perspective, they are an excellent source of protein, as 100 g of chia seeds contain about 23 g of protein. What should be noted is that they are complete proteins, containing the 9 essential amino acids that make up proteins.

They are also rich in healthy fats, which contribute to the proper functioning of the body. These are mainly essential fatty acids, such as omega-3 and omega-6.

Chia seeds are also rich in carbohydrates, but most of these carbohydrates are in the form of fibre, made up of mucilage, a gelatinous substance that gives them their characteristic texture. Mucilage helps to regulate digestion and promote satiety.

When it comes to micronutrients, chia seeds are an excellent source of vitamins and minerals.

They contain significant amounts of calcium, phosphorus, magnesium and manganese, as well as minerals important for bone and dental health. Chia seeds also contain B-group vitamins, such as thiamine (vitamin B1), niacin (vitamin B3) and folic acid (vitamin B9).

Finally, chia seeds contain antioxidants, including phenolic compounds, amino acids and fatty acids.

Health benefits of chia seeds

As their nutritional composition suggests, chia seeds offer numerous health benefits. They are excellent for cardiovascular health, as they help to lower cholesterol and blood pressure. They also aid digestion and promote regular bowel movements.

Chia seeds can help with weight loss because, thanks to their high fibre and protein content, they help you feel fuller for longer and reduce the urge to snack. However, it’s important not to get the wrong idea: they do not directly cause weight loss.

Benefits for athletes

Chia seeds are one of the staple foods of the Tarahumara people, who are renowned as the world’s best runners and have been made famous by the book *Born to Run*.

Among the many benefits they offer, particularly for endurance athletes, here are the key ones to bear in mind:
– Chia seeds are very low in calories. Athletes can therefore eat them with every meal.
– They can absorb 10 to 12 times their weight in water, which helps with hydration by prolonging fluid intake.
– They give you a real boost of energy.
– They help the body to burn fat during prolonged exercise.
– Thanks to their essential amino acid content, they aid recovery, reduce muscle fatigue and minimise the risk of muscle injuries. Among these, omega-3s help to maintain the cardiovascular system.
– Thanks to its protein concentration, it helps maintain and build muscle mass.

How to eat chia seeds

Chia seeds can be consumed by adding them directly into smoothies, yoghurts, salads, etc.

The best way is to consume the mucilage. This is a gelatinous substance that forms when the seeds are soaked in a liquid. To do this, you need to leave them to soak for about twenty minutes in water, juice, tea or any other liquid. This is the preferred way to consume them, as their high water-absorption capacity means they can cause dehydration if not consumed with sufficient liquid. Furthermore, the mucilage acts as an intestinal barrier by preventing some of the fats from passing into the bloodstream, thereby helping to lower levels of ‘bad’ cholesterol.

If you’re stuck for ideas on how to prepare your mucilage, here’s Three delicious drink recipes featuring chia seeds. (provided you like the jelly-like texture)

A dessert made from chia seed gel

An incredible source of nutrients

Chia seeds are little nutritional wonders which offer numerous health benefits and are an excellent addition to athletes’ diets to improve performance.

There are, however, a few contraindications, particularly if you are taking anticoagulants or blood pressure medication, the effects of which could be exacerbated by the seed. You should consume them in moderation (15 grams per day) and consult a healthcare professional if you are taking any medication.