Introduction
Chia seeds are edible seeds taken from the Salvia hispanica plant. These little black seeds are a nutrient-dense meal high in other vital bioactive components and omega-3 fatty acids.
Chia seeds, with their potential to lower blood pressure, decrease inflammation, and enhance digestive function, are a versatile addition to your diet. From smoothies to baked goods, these little seeds can be mixed into many dishes, inspiring you to explore new ways to boost your health.
While chia seeds offer multitude health benefits, it’s important to jot down that excessive consumption can have side effects for some individuals, such as those with high blood pressure, diabetes, or allergies. This knowledge authorises you to make informed choices about your diet and health. authorises
Nutritional Value of Chia Seeds Per 100 gm
Chia seeds are a nutritional powerhouse. They contain various nutrients and are low in sugar. As per the United States of Agricultural Research (USDA), the nutritional value of chia seeds is high. 100 gm of chia seeds contains 16.5 gm of protein, 486 Kcal of energy, and 34.4 gm of dietary fibre.
Let’s explore chia seeds nutrition or nutritional value of chia seeds:
| Nutrients | Concentration per 100 gm |
| Calcium | 631 mg |
| Iron | 7.72 mg |
| Magnesium | 335 mg |
| Phosphorus | 860 mg |
| Potassium | 407 mg |
| Sodium | 16 mg |
| Zinc | 4.58 mg |
| Copper | 0.924 mg |
| Manganese | 2.72 mg |
| Selenium | 55.2 µg |
15 Health Benefits of Chia Seeds
Chia seeds have many proven health benefits. These range from reducing the risk of heart issues, and cancer, to improving brain function. So let’s explore these interesting Chia seeds benefits.
1. Might Help In Diabetes
Chia seeds may help treat type 2 diabetes, according to certain research on animals. Chia seeds reduced insulin resistance and internal fatty tissue in an animal study suggesting a potential role for chia seeds in lipid and glucose homeostasis (keeping things in balance).
2. Anti-Inflammatory Properties
Redness, discomfort, and swelling are associated with inflammatory illnesses, and they may result in the loss of vital activities. It has been suggested that using chia seed oil in the diet may reduce the chance of pro-inflammatory agents. Consequently, it has been proposed that chia seed oil could help in the treatment of inflammatory illnesses.
3. Helps in Heart Diseases
Elevations in blood levels of bad cholesterol, or high-density lipoprotein (HDL) cholesterol, may be directly associated with the onset of heart-related disorders in people. Because chia seeds are high in dietary fibre and unsaturated omega-3 fatty acids, they may help decrease serum cholesterol levels.
4. Helps in Hypertension
Dyslipidemia, or elevated blood fat or cholesterol levels, and high blood pressure can be the two main risk factors for heart problems. Chia seeds may be able to control blood pressure and dyslipidemia, according to certain research.
5. Helps in Weigh Loss
Chia seeds may lessen appetite and improve fullness because they are high in dietary fibre and low in carbs (a state of being fed beyond capacity).
6. Powerhouse of Omega-3
Chia seeds are a great way to get omega-3 fatty acids, which are vital for both your body and brain.
7. Boosts Gastrointestinal Health
You get nearly 11 grams of fibre for every 28 grams of chia seeds, which means you can obtain the recommended daily allowance of this nutrient in just one meal. These seeds include dietary fibre, which improves your bowel movement and leaves your feces looking healthy.
8. Powerhouse of Antioxidants
Antioxidants prevent your body from producing free radicals, according to studies. Free radicals can harm your cells, which makes them dangerous. Because of this, in later life, they may cause illnesses such as cancer. They are also to blame for cognitive decline and aging.
Chia seeds’ high antioxidant content can shield your cells from these threats. Remember that it’s preferable to get antioxidants from natural sources rather than supplements.
9. Improves Oral Health
Zinc, phosphorus, calcium, and vitamin A are among the nutrients that are excellent for your teeth. Chia seeds are excellent for your dental health because they contain calcium, which strengthens teeth. In addition, zinc prevents the accumulation of plaque, which helps to ward off tartar.
10. Improves Bone Health
About 18% of your daily calcium needs can be met by a single serving of chia seeds. Since it keeps bones strong and mass-preserving, this mineral is crucial for bone health. They also have boron, which strengthens your bones even more. It is in charge of breaking down calcium, manganese, magnesium, and phosphorus, all of which support strong, healthy bone formation.
11. Powerhouse of Nutrients
Chia seeds are becoming more and more well-liked worldwide, largely due to their high nutritious richness. Two tablespoons of chia seeds provide you with protein, calcium, phosphorus, magnesium, manganese, fat, fibre, and vitamin A. Additionally, it offers trace levels of zinc, potassium, and copper.
12. Amino Acids Supplier
Chia seeds offer a surprising array of health benefits, one of which is their abundance in endogenous amino acids, which are essential for the body’s energy production and immune system function. Your physique Chia is a good source of amino acids, specifically glutamic and aspartic acids, alanine, serine, and glycine.
13. Low in Calories
Chia seeds may give any meal or snack a crunchy, low-calorie addition. In actuality, there are only 138 calories in 28 grams of chia seeds.
14. May Help in Cancer
Chia seeds are a true and high source of fibre, which can support intestinal health, as you’ve already read. It has been observed that consuming a high-fibre diet has been demonstrated to offer protection against colorectal cancer.
15. Helps in Constipation
The majority of the fibre included in chia seeds is insoluble fibre, or fibre that does not dissolve in liquids. Rather, insoluble fibre serves to form soft, thick stools by absorbing liquids. Chia seeds contain the perfect kind of fibre to relax your stool and relieve constipation if you frequently become backed up and have trouble passing gas.
Culinary Uses of Chia Seeds
Culinary chia seeds uses include:
- whole seeds
- seed oil
- Seed Flour Branches
- Leaves, roots
Before using any herbal products containing chia seeds, people should speak with a qualified medical expert. We recommend that you seek medical suggestions from a physician or an ayurveda practitioner before stopping or substituting your current medications with an ayurveda or herbal preparation. They will advise you on the appropriate form and dosage to take.
Incorporating Chia Seeds into Your Diet
These nutritious seeds can be eaten in a variety of ways. Before eating, you should soak or ground them to make sure your body can absorb all the nutrients.
There is no difference between eating them soaked or raw, notwithstanding the heated controversy surrounding the matter. On the other hand, the seeds lose their protective “enzyme inhibitors” when they are soaked.
Add one and a half tablespoons of chia seeds to a cup of water if you intend to soak them. This process prevents the mixture from becoming too thin. Before eating, let the seeds sit in the water for at least half an hour. In the event that you ground the seeds, keep them inside the refrigerator.
Potential Side Effects and Precautions
Although they are generally a healthful snack, there are a few health hazards linked to this superfood. Here are a few possible chia seeds side effects post consumption:
Although too much fibre is bad for you, it can also make you feel bloated, constipated, and have stomach pains. Inappropriate consumption of chia seeds might result in digestive issues when ingested in excess. To mitigate or control these adverse effects, one can gradually increase their fibre consumption and drink enough water to facilitate the body’s absorption of the fibre.
There is a chance of choking when consuming chia seeds, even if they seem safe for the majority of people. Always take these seeds with caution, particularly if you have trouble swallowing.
Takeaway
Chia seeds offer a host of amazing health advantages, from bettering bone and cardiovascular health to supporting weight loss. Add these small seeds to your favourite recipe or eat them with dessert. To enjoy the various advantages of chia seeds, just be sure to include them in your diet.
Yo can also read: Ayurvedic Diet For Weight Loss
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Frequently Asked Questions (FAQs)
The benefit of chia seeds is that they are packed with nutrients like fibre, omega-3 fatty acids, and antioxidants, which can help support heart health, digestion, and overall well-being.
It’s recommended to eat around 1 to 2 tablespoons of chia seeds per day as part of a balanced diet.
Yes, you can drink chia seeds every day. Adding them to water, juice, or smoothies can be a nutritious way to incorporate them into your daily routine.
Chia seeds are good for the skin because they have omega-3 fatty acids and antioxidants, which can promote healthy skin and reduce inflammation.
While chia seeds alone won’t directly reduce belly fat, their high fibre content can help you feel fuller for longer, potentially aiding in weight management when part of a healthy diet and lifestyle.
To use chia seeds for weight loss, you can sprinkle them on top of salads, yoghurt, or oatmeal, or mix them into smoothies.
To prepare chia seeds for a flat tummy, you can soak them in water or your favourite liquid until they form a gel-like consistency. You can then add them to smoothies, yoghurt, or oatmeal for a nutritious boost.
References
- De Falco, B., Amato, M., & Lanzotti, V. (2017, May 9). Chia seeds products: an overview. Phytochemistry Reviews, 16(4), 745–760. https://doi.org/10.1007/s11101-017-9511-7
- Grancieri, M., Martino, H. S. D., & De Mejía, E. G. (2019, February 12). Chia Seed (Salvia hispanica L.) as a Source of Proteins and Bioactive Peptides with Health Benefits: A Review. Comprehensive Reviews in Food Science and Food Safety. https://doi.org/10.1111/1541-4337.12423
- Ulbricht, C., Chao, W., Nummy, K., Rusie, E., Tanguay-Colucci, S., Iannuzzi, C. M., Plammoottil, J. B., Varghese, M., & Weissner, W. (2009, September 1). Chia (Salvia hispanica): A Systematic Review by the Natural Standard Research Collaboration. Reviews on Recent Clinical Trials. https://doi.org/10.2174/157488709789957709