Salvia hispanica, also known as chia seeds, never ceases to astound us with its tiny size and high protein content. It is a nutritional powerhouse. No wonder these seeds find their place among other superfoods. We are thrilled to take you through Chia seeds' uses and benefits, and also give you an idea how to add them to your diet plan. So get ready to read a Chia-full blog. Let's get started.
Did you know? Chia seeds date back to the Mayan and Aztec cultures. That’s the reason why you will find the Mayan word ‘Chia’, which means (Strength) used to name this seed. Chia seeds' nutrition and healing components are due to the presence of minerals, antioxidants, omega-3 fatty acids and essential proteins in them.
These nutrients in chia seeds support a variety of health benefits, including weight loss, blood sugar regulation, bone and dental health, and much more. Fascinating right? Continue reading as we outline the many advantages of eating chia seeds and provide information on their nutritional profile.
7 Impressive Health Benefits of Chia Seeds
Chia Seeds promote weight loss
Chia seeds could undoubtedly be quite helpful if you're striving to lose weight. Of course, as we all know, consuming only one food will not help you gain or lose weight. Our lifestyle and food habits do matter. But adding this to your nutritious diet gives it a fine balance and also helps reduce weight slowly and naturally.
Chia seeds do, however, have a high fibre content, which makes them a healthy diet for weight loss. Chia seed consumption of 25 to 38 grams per day, which is the recommended quantity, can significantly aid in weight loss. The seeds have been shown to reduce belly fat as well. Proteins in these seeds help in lowering appetite and food intake, whilst fibre helps prevent weight gain. As a result, adding chia seeds to your diet will help you lose weight.
A great source of antioxidants and Omega-3 fatty acids
Chia Seeds are rich in Antioxidants and Omega-3 fatty acids. Yes, you heard that right. Antioxidants are vital for our health. They are excellent not only for the cells, but also very beneficial for skin health. What these antioxidants in Chia Seeds do the best is that they neutralise the reactive molecules known as free radicals, which is the cause for diseases like Cancer.
The specific antioxidants found in chia seeds are kaempferol, chlorogenic acid, myricetin, caffeic acid, and quercetin. These all have anti-cancer capabilities in addition to having beneficial benefits on your heart and liver.
On the other hand, Omega-3 fatty acids help improve bone health, reduce blood pressure and also can improve the quality of sleep.
Helps to reduce the spike in the blood sugar levels
Coming to the next advantage of chia seeds, the fibre content in Chia seeds helps to regulate the spike in blood sugar levels. Do note that this will help to regulate the blood sugar levels of diabetic patients very well. Two old research findings dating back to 2010 and 2013 suggest that consuming chia-seed-infused bread helps healthy adults experience less blood sugar spikes after meals than those who consume bread without the seeds.
Therefore, Chia seeds do have the potential to stabilise the blood sugar levels and prevent various diseases.
Possibly beneficial for enhancing skin health
As we mentioned earlier, Chia Seeds are rich with Omega-3 fatty acids. This helps them reduce the skin dryness and inflammation and increases blood circulation. That’s not it, a study reveals that they also help reduce skin sagging and protect the skin from UV radiation.
Moreover, it gives your skin a glow and keeps it looking young by battling the germs that cause acne and lightening scars. Give this natural ingredient a try if you are sick of using acne and blemish treatment products that include chemicals.
Improves Bone health
What if we say that Chia seeds have more calcium when compared to dairy products? Would you believe that?
We could hear you saying a Big No! But that’s the fact. First lets understand what nutrients these have for improving bone health. They contain:
- Magnesium and more importantly
All these nutrients in chia seeds are vital for bone health. Additionally, 2 tablespoons of the seeds has 18% of the daily recommended calcium intake, which is necessary for strong bones, muscles, and nerves. Additionally, the ALA in chia seeds may benefit bone health. Consuming this nutrient may also be linked to improved bone mineral density.
These factors suggest that eating chia seeds in addition to other nutrient-dense foods may help maintain strong bones. Adding to your diet a 100% pure and high quality Chia seeds like the ones you get from Himalayan Natives, is an excellent way to enhance your bone health.
Improves Heart health
Another very useful chia seeds advantage is its contribution to heart health. It is said that if you can increase fibre intake by 10 grams everyday it will aid in reducing bad cholesterol. This inturn helps in protecting the heart health and also helps to lower high blood pressure.
Chia Seeds also contain an antioxidant called quercetin, that can reduce your risk of developing several health conditions, including heart disease.
Recent research suggests that dietary fibre may help control inflammation in the immune system. Therefore, increasing chia seed consumption may lower the risk of diseases including diabetes, obesity, cardiovascular disease, and cancer that are associated with inflammation.
Enhances digestive health
We think you would know how chia seeds enhance digestive health. Yes, the fibre wins again. As these seeds are packed with fibre, especially the insoluble fibre, these seeds turn into a gel when they contact with water. How does this help? This aids in the bowel movements which inturn relieves constipation. Thus they improve your digestive health by encouraging prebiotics to grow in your gut.
In short, they improve the health and functionality of the intestines. They also lessen the body's absorption of sugar and cholesterol from food. Finally, it significantly relieves constipation.
Let's quickly dive into something very important, that is the Chia Seeds nutritional benefits. Every seeds category will have their advantages, but it's critical to learn about their daily intake level and Nutritional facts.
Nutritional Value and recommended daily intake
Experts advise consuming about 1.5 tablespoons (or 20 g) of chia seeds twice daily. We suggest you follow the same. There are around 490 calories in a serving of 100 grams. The breakdown of calories is shown here. It comprises 54% fats, 34% Carbohydrates and 12% protein. Also keep in mind that very few people have seed allergies. Please visit your doctor and have them if you are one of them.
Before we move on any further, we know what you could be thinking. It could be something like this;
How can I include chia seeds in my diet?
That’s a great question. We are aware of your eagerness to test them because you are already familiar with chia seeds usage and benefits by now. Take a look at 5 super easy ways to include them in your diet.
- They can be included in homemade protein or energy bars.
- Blend the chia gel (soaked chia seeds in water) into your soups and smoothies.
- You can use Chia Seeds for Salad dressing too. Add a Tablespoon of the same.
- You may sprinkle them on foods like rice, oatmeal, and more, or you can consume them raw too.
- Add them to the batter for muffins/breads.
And if you still think you want to try something very simple. Don’t worry, we’ll help you. Check out our Instagram Reel : Chia seeds drink to your weight loss routine. This is probably the easiest and best way to reap the benefits of these awesome chia seeds.
This blog is incomplete without answering a few FAQ’s . We are only happy to answer them dear readers. If you have any queries, do engage with us on our social platforms. We are always ready to take them up and in fact we also would give the answer to the same in the form of insightful blogs, reels and posts.
FAQs on Chia Seeds
1.Chia Seeds vs Flax seeds, which is the best?
Let's be honest. Both of them have their own strong points. Well if we compare flax seeds contain more protein, on the other hand Chia seeds are rich with fibre. What’s common in both is the presence of Omega-3 fatty acids.
2.Are Chia Seeds safe to consume?
Yes definitely they are safe to consume. As we mentioned before, few individuals are allergic to seeds. They need to consult with Doctor before consuming them to understand the side effects if any and also the recommended intake. But it's a very rare scenario to be allergic to chia seeds.
3.Should I drink plenty of liquids when eating chia? Why?
Chia can cause pains in the stomach because it absorbs so much liquid. Therefore, when consuming chia, you should drink enough water or liquid food.
We would love to answer more of these questions. We’ll surely come up with FAQ-only blogs soon. We are very sure, this was indeed a very helpful guide for you to understand a few interesting facts, health benefits and how you can intake Chia seeds. Also we suggest you check out our Blog: 15 Amazing Health Benefits of Chia Seeds. It's a short yet insightful blog which lists down various other benefits of these seeds. We are sure you will love it.
Thank you for reading this far. But, a healthy advice before we wrap. Adding just one food won't make any difference. It should be well supported by consistent food habits and healthy lifestyle. That’s what ensures you achieve your health goals.