Superfood: chia, a seed more than miraculous

By Vannesa Hidalgo - Bootcamp by PFG

It is the "fashionable" food that you can consume in sweet or savory recipes. It helps you increase your energy, improve your digestion and is an important source of Omega 3

Chia is a super nutritious little seed (credits:

Chia comes from the salvias family and according to historical records it has been consumed since the 15th century, first in the Aztec Empire and later in the rest of Central and South America. It is the superfood that everyone talks about today and here we will tell you what it is for and how to consume it.

  • It is digestive , ideal for intestinal transit as it is a natural source of fiber: chia seeds can absorb up to ten times their weight in water, which is why, when wet, they form a voluminous gel.
  • It does not contain gluten, so it can be consumed by people with celiac disease.
  • It provides energy to the body similar to the energy source that coffee or sugar give after some physical activity.
  • Relieves pain in joints reducing inflammation and helping in rheumatic, heart and cancer diseases.
  • Improves moods and helps prevent osteoporosis: they are a natural source of calcium, phosphorus and manganese, minerals vital for good bone health.

The list of properties that chia contains is innumerable and the ways to eat it too. Among the "superfoods" it is considered the one with the highest amount of nutrients.

Although it is also good to know that it has certain contraindications: it should not be consumed by people with blood pressure or insulin dependent problems. The Omega 3 load that could influence or enhance the effect of certain medications.

PFG tip: Omega 3 is an essential fatty acid for the body that no other plant has.

The World Health Organization (WHO) recommends a daily dose of Omega 3 equivalent to one to two teaspoons for children (between 1 and 13 years old) and one tablespoon for adolescents and adults. Pregnant and lactating women can also consume it.

How can you include chia seeds in your meals?

To consume chia on a daily basis, we can add it to the water we drink, juices and soups; also sprinkle it on salads, fruits and cereals. It can even be added to bread or pasta sauces.It is such a versatile plant that it does not alter the taste of preparations and can be used in both sweet and salty food.

Chia pudding with granola and fruits.

Chia is related to weight loss because this silver generates a satiety effect which leads to eating less . However, Patricia Fitnessgurú recommends carrying out other practices to lose those extra kilos: follow a balanced diet rich in vegetables and proteins, limit the consumption of alcohol, caffeine and soft drinks; drink plenty of water and do some physical activity.

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Four Quick Desserts with Chia (

Bootcamp by PFG article prepared by Vannesa Hidalgo, edited by Natalia Quiroga Sáez and supervised by Patricia Fitnessgurú.