Blog105: Chia Seeds (Health Benefits, Uses & Side Effects)

Chia seeds are from the Salvia Hispanica plant, a member of the mint family which comes from Central and South Mexico. They are black, brown, grey and white in colour. Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids, and various micro-nutrients.

Chia seed is highly nutritious, medicinal, and it has been used for centuries for its beneficial properties. Chia was a staple for Incan, Mayan, and Aztec cultures. "Chia" is even the Mayan word for "strength", and Chia seeds used to be referred to as "Indian Running Food" because they are so energizing.

NUTRITIVE VALUE OF CHIA SEEDS

Chia seeds contain a range of nutrients that can help to treat and prevent various health conditions. Their nutrients include:

Fiber: Chia seeds are very high in fiber. You can get as much as 2 grams from two tablespoons of chia seeds. Most importantly, the fiber in chia seeds is the soluble type found in beans and oats. Soluble fiber is effective for reducing levels of cholesterol.

Antioxidants: Chia seeds contain antioxidants. Antioxidants help to fight free radicals and prevent oxidative stress to the body.

Omega-3 Fatty Acids: Chia seeds are rich in omega 3 fatty acids. You can get the 2,880 mg of Omega-3 Fatty Acid from 1 tablespoon of chia seeds.

Vitamins and Minerals: They also contain a decent amount of Magnesium, Manganese, Potassium, Zinc, Phosphorus, Vitamin B1, and Vitamin B2. 

BENEFITS OF CHIA SEEDS

Chia Seeds Help You Lose Weight

Chia is very filling. As more Chia is eaten, there's less room for fattening foods. It also helps with your body's production of leptin, which is your appetite-regulating hormone.

Chia Seeds Gives You Strength

Chia Seeds are loaded with high-quality protein, they provide strength and stamina to the body. Its also called runner's food because it provides long term stamina.

Chia Seeds Helps to Treat Anaemia

Chia seeds are loaded with nutrients and a great source of iron. The goodness of iron helps to cleanse the body and increases the red blood cell count.

Chia Seeds Reduce The Risk of Heart Disease

Chia Seeds are rich in Omega-3 Fatty Acids. Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.

Chia Seeds Promote Better Bone Health

Chia seeds are high in calcium, magnesium, phosphorus, and protein. All of these nutrients are essential for bone health.

Chia Seeds Reduce The Risk of Diabetes 

Chia Seed reduces blood glucose swings and supports conditions of hypoglycemia and diabetes.

Chia Seeds Helps in Digestion

A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Chia Seeds Promote Better Brain Health

As Chia seeds are rich in Omega-3 Fatty Acids they are super beneficial for our brain health. They also nourish the skin cells and are essential for healthy mucus membranes and nerves.

Chia Seeds Are Loaded With Antioxidants

Chia is a great natural source of antioxidants, including chlorogenic acid, caffeic acid, myricetin, quercetin, and flavonols. It has anti-aging properties.

Chia Seeds Provide You Energy

Well, these tiny seeds are packed with protein, fiber, and omega-3s to provide a balanced ratio of nutrition! Avoid spikes and drops in your blood sugar or insulin levels by consuming these powerful seeds to fuel your body, keeping it happy and satisfied throughout your entire work out. You can have it as your pre-workout or post-workout meal.

HOW MUCH CHIA SEEDS SHOULD YOU EAT A DAY?

A common dosage recommendation is 20 grams (about 1.5 tablespoon) of chia seeds. Consume in moderation, start with 1 teaspoon and you can go up to 1 or 1.5 tablespoon.

HOW TO TAKE CHIA SEEDS?

Chia seeds are easy to incorporate into your diet. You can add them into your puddings, salads, smoothies, pancakes and you can have in your detox water. Drink enough water throughout the day while consuming chia seeds.

SIDE EFFECTS OF EATING CHIA SEEDS

While chia seeds are safe for most people, you may want to moderate your intake if you are taking blood sugar or blood pressure medications consult your healthcare expert before consuming it.

Thank Y0u!!