The hype about Chia Seeds has been going around the Fitness Industry for quite a long time now. Let’s try to dig in more into the enriching benefits of these super seeds and understand its real value. Chia seeds, also called Salba chia or Mexican chia, are small black and white seeds that belong to the mint family Lamiaceae. They have gained popularity for their nutritional benefits over years. They are super rich in healthy fats called α-linolenic acid. Besides they also have significant amount of Dietary Fiber, Proteins and Carbohydrates, making them an excellent source of energy. They are also rich in Vitamin A, B, D, E and K and minerals. Healthy Fats improve our heart and brain function whereas Fiber improves our Gut Health.
Let’s dive deep into the various Health Benefits of Chia Seeds –
1. Protects Our Heart and Controls Blood Pressure
The most well-known benefit of chia seeds is that it supports in heart health. These super seeds are rich in healthy fats called omega 3 fatty acids. They save us from all the oxidative stress by removing the unnecessary harmful particles called as free radicals which damage our cells, thus slowing the process of ageing, providing protection to our heart and reducing any stress on our body. Research found that chia seeds help in reducing blood pressure, hence they are recommended to people at risk of heart failure. Soluble Fiber helps reduce the bad cholesterol, thus putting less pressure on our heart.
2. Helps in keeping Blood Sugars in Check
Chia seeds are high in soluble and insoluble fiber, hence are beneficial to keep blood sugar levels in control, especially in patients with diabetes or at risk of diabetes. Chia seeds have 34–40g of dietary fiber per 100g of chia seeds. This causes slow absorption of sugars into the bloodstream, thus avoiding any spikes in blood sugar levels. According to research, including chia seeds in diet of people with diabetes reduced their blood glucose levels after meals, avoiding any kind of sugar spikes.
3. Smooth Digestion and Better Gut Health
These seeds are rich in insoluble fiber. They make the stools softer and helps easy passage thus avoiding constipation thus promoting regular bowel movements. They also act as pre biotic. Chia seeds ferment in the intestine generating healthy fats which leads to a better gut health reducing gastric issues.
4. Helps to Feel Full, Stay Fit
Chia seeds have a huge hype in fitness and weight industry as they help in managing weight. They have a high content of fiber and proteins. When they are soaked, they expand and form gel – like consistency. This gives us a feeling of fullness for a longer time, avoiding hunger pangs very often, thus reducing on our calorie intake. Besides protein content helps in improving muscle mass and provide us with better energy levels.
5. Strengthens Your Bone Health
Chia seeds are rich in minerals like Calcium, Magnesium, Phosphorous which are considered as bone nutrients that improve Bone Mineral Density. Along with these minerals, healthy fats like ALA also add up to your bone health.
6. Improves Skin Health
Chia seeds are rich in Vitamin E which can reduce any form of damage caused to the skin, hence improving its texture. Proteins in Chia seeds make the skin firmer as chia seeds help in collagen production. Since chia seeds absorb a lot of water, consuming them in soaked form keeps in staying hydrated throughout the day.
7. Boosts Immunity
Omega -3 fatty acids and phenolic compounds of chia seeds primarily reduce inflammation in our body. Long term inflammation leads to heart disease, diabetes, and cancer. The consumption of chia seeds can help reduce inflammation by strengthening our immunity and reducing inflammation in our system.
8. Brain Development in Kids
The good fats, namely omega 3 fatty acids like EPA and ALA, promote brain development while the baby is in mother’s womb until the age of 5 years. Chia seeds are powerhouse of these nutrients and it is encouraged that children below 5 years and pregnant women need to consume chia seeds on a daily basis. During pregnancy, 2 tablespoon of chia seeds is considered as the upper limit. Beyond that might cause issues like bloating and constipation.
9. Sharp Eyes
Chia seeds contain healthy fats and Vitamin E which help reduce inflammation thus reducing risk of cataracts and any kind of vision impairments. Along with that, healthy fats in chia seeds support our retinal health.
10. Cancer Prevention
Chia seeds have high antioxidant content. Cancer is basically uncontrolled multiplication and spread of abnormal cells. Free radical damage is another link to cancer development, antioxidants play an important ole in neutralizing these free radicals. Chia seeds, rich in polyphenols exhibit strong antioxidant properties. They scavenge free radicals while preventing oxidative stress which is linked to the formation of cancer cells. Healthy fats are also beneficial for preventing the development and progression of colon and breast cancer.
How much of Chia Seeds should we be Consuming in a Day?
A Daily consumption of 1-2 Tablespoon of chia seeds is considered safe by most health experts. It is necessary to soak chia seeds, at least half an hour to 2 hours before consumption, so that they absorb all the required water. If we consume them without soaking, they absorb water from our digestive tract, leading to dehydration or stomach discomfort as they swell and might cause blockages in stomach, especially if not accompanied by enough fluids. To avoid this, it is necessary to soak chia seeds prior to consumption and accompany them with a lot of water if consumed daily.
Preparations From Chia Seeds
Most commonly made preparation of chia seeds is chia pudding which is a nutritious breakfast option. Here chia seeds are soaked in milk or a dairy-free alternative or Curd, creating a creamy texture. You can also add a few nuts like almonds and walnuts, adding to the healthy fat content.
Chia Seeds can be added to smoothies as they enhance both the thickness as well as nutritional profile of smoothies.
Chia seeds can be added in preparations like muffins, cakes and energy bars leading to improved texture and nutritional addition to these bakery items.
They can be added to jams as they help in forming gel like consistency naturally without adding any artificially edible gums.
Savoury dishes, like healthy seed crackers can be made with chia seeds incorporation, making them a crunchy, healthy snack option.
Conclusion:
We can conclude by saying that chia seeds have enormous number of benefits like brain development, bone health, eye sight, immunity, heart health, better skin and gut health and diabetes control, hence they are indeed considered as Superfoods. However, it is necessary to consume them within the limits in soaked form to avoid any kind of stomach discomfort. Stop the consumption in case of any discomfort as each individual body has a different response.
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