Chia seeds are black or white tiny seeds with enormous health benefits. It derives from the plant Salvia Hispanica, from the mint family.
it contain antioxidants, minerals, fibre and omega-3 fatty acids. As a result, it supports bone health, improves gut health, and promotes heart health.
What are the benefits of Chia seeds?
- Nutritious – they are highly nutritious.
Two tablespoons of chia seeds give you –
Calories – 138
Carbs – 11.9 grams
Fibre – 9.8 grams
Protein – 4.7 grams
Also, it contains a high amount of calcium, iron, magnesium, phosphorus, zinc, and vitamins B1 and B3.
- May support weight loss – Chia seeds are mostly suggested for people on weight loss programs.
Protein and fibre in it may help reduce weight by keeping you full for a longer time and preventing you from overeating.
- Essential for bone health – Chia seeds contain calcium, phosphorus and magnesium, which are helpful for bone health.
Also, ALA (Alpha-linolenic acid) makes bone strong.
- Rich in antioxidants – They are a great source of antioxidants.
Free radicals are contributors to ageing and diseases like cancer. Chia seeds neutralise them and help you from life-threatening diseases.
It contains chlorogenic acid, caffeic acid, kaempferol and myricetin antioxidants, which protect the heart and liver.
- May control Diabetes – Most people with diabetes tend to increase blood sugar levels after food.
including them with food may improve insulin sensitivity and help to maintain blood sugar levels post-food.
- May improve heart health – Fibre and omega-3 fatty acids in chia seeds may reduce the risk of heart diseases.
The soluble fibre in it helps you lower the LDL cholesterol (Bad cholesterol) level.
As well as it helps in maintaining blood pressure to the average level, which directly leads to a healthy heart.
- Good for gut health – As chia seed contains a good amount of fibre, it maintains your gut health.
But avoid it if you have an intestinal disorder like IBS (Inflammatory bowel syndrome) or Crohn’s disease.
Ill effects on health
Everything has two sides, good as well as bad.
To maintain the excellent effect of the food – moderation is the key. Don’t over consume any foodstuff.
- Excessive fibre can cause abdominal pain, constipation, bloating, and diarrhoea.
- It can increase the risk of choking as dry chia seeds swell up and absorb more water.
Things to remember while consuming chia seeds
You can easily incorporate them into your diet. They don’t require any processing. You can eat them raw, sprinkle them on your fruits, salad or vegetables, or soak them in your juice.
- Soak them only for 5-10 minutes before consuming.
- Keep yourself well hydrated while including them in your daily diet to avoid any adverse effects on your gut.
- And of course, do not over consume them.
- If you are on any medication, consult your physician before adding chia seeds to your diet, as they may interact with any medicine.