Chia seeds are tiny, round seeds of the Salvia hispanica plant. They’re typically black or white, with no significant nutritional differences between the two cocoloursIf you see brown seeds, they are not fully mature. They are mostly found in Mexico and Guatemala. They are highly nutritious and have several health benefits.
The antioxidants, mifibres, fibre, and omega-3 fatty acids in chia seeds may promote heart health, support strong bones, and improve blood sugar management. Some of the Health Benefits of Chia Seeds are:
Health Benefits of Chia seeds
Nowadays, fitness and diet-conscious people include Chia seeds to their diet and it is very common.
1) They support your digestive health.
Chia seeds are an excellent source of insoluble fibre, that is very important for the digestive system. It clears out the digestive tract and keeps it healthy.
Eating enough fibre can reduce your risk for many digestive diseases, such as colorectal cancer.
The fibre from chia seeds also serves as a needed nutrient for the beneficial bacteria in your microbiome, which in turn reduces inflammation throughout your body.
2) Better bone health
Chia seeds have several nutrients that are vital for bone health, including magnesium and phosphorus. A single ounce of the seeds also contains 18% of your recommended daily allowance of calcium, which is vital for healthy bone, muscle, and nerve functioning. When compared gram for gram, chia seeds have more calcium than dairy products.
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3) Loaded with heavy antioxidants
Chia seeds are also an excellent source of antioxidants
Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they build up in your body
4) Support weight loss
A 1-ounce serving of chia seeds has 39% of your recommended daily allowance of fibre. The fibre in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness when you eat them. By letting you feel fuller despite eating less, chia seeds can help you maintain a healthy weight.
5) They keep your blood sugar stable.
The high fibre content in chia seeds helps to keep your blood sugar Fibree. Fiber slows digestion, preventing blood sugar from spiking after a meal. FiFibrelso promotes satiety or the feeling of fullness after a meal. This has been demonstrated specifically by adding chia seeds to people’s diets.
6) They can help keep your skin healthy.
Chia seeds have enough antioxidants to keep skin damage at bay. They protect the skin from damage by free radicals. Chia seeds inhibited up to 70% of free radical activity.
7) May Lower risk of heart diseases.
Consuming chia seeds may lower your risk of heart disease due to their high fibre omega-3 content.
Chia seeds and other sources of soluble fibre can help reduce total and LDL (bad) cholesterol in your blood. This can ultimately lower your chance of developing heart disease.
Consuming ALA, an omega-3 fatty acid found in chia seeds, has also been associated with a lower risk of developing heart disease.
8) Easy to include into your diet.
Chia seeds are quite simple to include in your diet. Since they have a relatively bland flavour, you may add them to almost anything.
They are a convenient addition to recipes because they don’t require grinding, cooking, or any other kind of preparation.
They may be consumed raw, soaked in juice, or added to baked items like muffins, porridge, pudding, and smoothies. They can also be used as a garnish on rice, vegetables, yoghurt, and cereal meals. Additionally, they function admirably as a binding agent in handmade fritters.
9) May reduce spikes in blood sugar.
According to a relatively small 2017 research, with 15 participants. Compared to flax seeds, chia seeds slowed down how rapidly the body released glucose, lowering the surge in blood sugar that occurs after consuming carbs,
Although there aren’t any studies that particularly show this to be helpful for persons with type 2 diabetes.
How to Prepare Chia Seeds
You will find whole chia seeds in most grocery and bulk food stores. You can also buy them online.
Store chia seeds in a cool, dark place. If you grind your seeds, place them in an airtight bag or storage container and store them in your pantry or refrigerator.
Chia seeds have many culinary applications. Some ways to prepare them to include:
- Mixing them with milk or fruit juice to make a chia pudding, which you can top with cacao nibs or fresh fruit
- Creating an egg replacer to use in baked goods such as cakes or bread.
- Mixing them into muffin batter
- Making a chia gel to add to homemade soups or smoothies
- Sprinkling raw seeds on oatmeal or a salad
- Soaking them to make chia sprouts
- Mixing them with almond flour and spices to make a breading for fried chicken
- Adding them to homemade energy bars
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Possible health risks of chia seeds
Consuming chia seeds is typically harmless. It is rare for someone to be allergic to chia seeds.
A 2019 research reveals that, foods like sesame seeds and hazelnuts that people may be allergic to share structural similarities with chia seeds. This could cause cross-sensitization in certain people. However, it remains unclear as to how many are affected by it.
Chia seeds should be avoided by anyone who develops new symptoms after eating them, and they should consult a doctor immediately.
A case report at the 2014 American College of Gastroenterology Annual Scientific Meeting garnered media attention and detailed a patient who consumed dried chia seeds and then drank water. In the oesophagus, the seeds grew and blocked the passage. It is recommended to eat chia seeds that have previously been soaked in liquid or that are served with a wet dish, such as oatmeal or yoghurt because they immediately expand after absorbing liquid. Do not eat fry chia seeds by themselves.
Chia seeds vs. flax seeds vs. basil seeds
Chia, flax, and basil seeds all have similar nutritional profiles and may all be included in a balanced diet.
In comparison to basil and chia seeds, flax seeds typically have more calories, protein, and fat. Omega-3 and Omega-6 fatty acids are notably abundant in chia and flax seeds. Compared to basil or flax seeds, chia seeds have higher fibre.
How to make Chia seeds Smoothie?
The best way to have chia seeds is to make a smoothie out of them. Let’s take a look at how you can make a smoothie:
Whisk Chia Seeds into a small bowl with milk and place the bowl in a fridge and let it set for 10 minutes.
Add bananas to your smoothie mix.
Add any other fruit you like, it can be apples, pomegranate, guava etc.
Blend all the fruits and the chia seed mix in a mixer.
Pour and enjoy, you don’t even need to add sugar to such smoothies.
These are some of the Health Benefits of Chia Seeds and their risks!
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