Top 5 Health Benefits of Chia Seeds
  • Chia Seed Benefits
  • Chia Seeds Nutritional Value
  • Chia Seeds Recipes
Top 5 Health Benefits of Chia Seeds

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Top 5 Health Benefits of Chia Seeds

Great things come in small packages and chia seeds are the best example of it. Chia seeds may look tiny but they have significant health benefits if added to your diet on a regular basis. Chia seeds and benefits have been recognized as one of the best for centuries across various cultures, especially in the Aztec and Maya diets. The nutrient-rich chia seeds are known to be rich in antioxidants promoting heart health, stronger bones, weight management, diabetes management, and more. Chia seeds are now recognized globally for their health and nutrition purposes popping up everywhere on the internet beauty blogs as well as every health and wellness feed.

Chia seeds are very versatile and can be consumed in multiple ways and forms. You can add them to your overnight soaked oats, simply mix them with water, or even add them as a garnish on your smoothie bowls. The number of ways in which you can consume these nutrient-rich seeds will truly amaze you. In order to understand their nutritional value and health benefits read the article below.

Nutritional Value of Chia Seeds

Chia seeds come from the plant Salvia hispanica which is a member of the mint plant family originating in Mexico and Guatemala. It was first cultivated by the Aztecs and Mayans and used for dietary and medicinal purposes. When it comes to nutrition composition chia seeds are 6% water, 46% carbs, 34% fat, and 19% protein. The nutritional value of 100 grams of chia seeds is:

Components Nutritional Value
Water 6%
Protein 16.5 grams
Carbs 42.1 grams
Sugar 0 grams
Omega-3 17.83 grams
Omega - 6 5.84 grams
Monosaturated fats 2.31 grams
Polyunsaturated fats 23.67 grams

An interesting fact about chia seeds is that they are free of gluten.

Health Benefits of Chia Seeds

Chia seeds contain a ton of fibre, omega-3 fatty acids, antioxidants, and plant-based protein. The nutritional value of chia seeds can help individuals keep their blood sugar levels in check, improve digestion, improve skin and hair, manage weight, and aid heart health.

  • Weight Management

    Chia seeds are high in fiber content and can satiate your hunger avoiding overeating or unhealthy snacking. Although, there are no concrete studies showcasing the direct relation of chai seeds with weight loss, a study conducted on a group of rats who were fed chai seeds regularly was able to reduce visceral fat. Visceral fat in humans is the fat that is present around the organs which can lead to heart attacks, diabetes, strokes, and other health ailments.
  • Nutrient Powerhouse

    Chia seeds are a nutrient powerhouse and include some major nutrients and vitamins like manganese, phosphorous, Copper, Selenium, Iron, Magnesium, and Calcium that are essential for the optimal functioning of your body to maintain overall health and fitness.
  • Lowers Risk of Heart Health

    Chia seeds are rich in Omega-3 fatty acids which are the best kind of fats that help sustain a healthy heart. Omega-3 fatty acids act as antioxidants and help fight free radicals reducing the oxidative damage caused to the cell structure of your body. Chia seeds contain a specific type of omega-3 acid (ALA) which will help reduce heart attacks and strokes. The soluble fiber that is present in chia seeds will help you reduce the bad cholesterol in your body leading to lower blood pressure.
  • Helps Reduce Inflammation

    Including chia seeds in your diet on a regular basis helps fight inflammation and allergies. Inflammation in your body is caused by the oxidative damage done to your cells and organs due to free radicals that may lead to the risk of developing severe illnesses such as cancer, heart ailments, and others. Chia seeds are rich in antioxidants which will aid your body in fighting against the free radical damage.
  • Improved Gut Health

    Chia seeds are a rich source of soluble and insoluble fiber, good cholesterol, omega-3 fatty acids, and more which help you maintain a healthy gut. Many of us don't consume enough fiber in our diet leading to unhealthy snacking or overeating. A fiber-rich diet is linked to improved gut health and a lower risk of developing gut diseases.

Chia Seeds And Recipes

Chia seeds can be consumed in multiple ways. If you are looking forward to adding this superfood to your diet fret no more and continue reading:

Banana Berry Smoothie Bowl

If you are looking for a delicious antioxidant-rich breakfast or post-workout meal you can turn to a berry banana and chia seed mix smoothie bowl. All you need is:

  • 1/2 cup berries
  • 1 Ripe banana
  • 1 cup yoghurt
  • 1/2 tsp chia seeds soaked overnight
  • 2 cup oats soaked overnight

In a bowl mix overnight soaked oats and chia seeds with yogurt. Top them with berries, bananas, and honey in order to add sweetness to your delicious post-workout meal. Serve chilled.

Chia Pudding

As chia seeds are easy to gelatinize you can use them to make a healthy delicious pudding. To make chia pudding you need:

  • Chia seeds - 4 Tbsp
  • 1 cup milk
  • 2 Tbsp Jaggery
  • 1/4 tsp vanilla essence

In a small bowl add jaggery at the base, add chia seeds and milk, vanilla essence, and refrigerate it for 1 hour or more. Serve the pudding chilled and garnish it with some crushed biscuits and jaggery.

Side Effects of Chia Seeds

As per scientific medical studies, there are no side effects of chia seeds. You can consume chia seeds on a daily basis in order to avail the benefits of chia seeds for your overall health and wellness. However, you must consume plenty of water after consuming chia seeds to avoid digestion issues especially if you have consumed pre-soaked chia seeds. Additionally, if you are a heart patient and take blood-thinning medications it is essential to consult your doctor before consuming chia seeds as it is rich in omega-3 fatty acids which are known to have blood-thinning effects.

Top 5 Health Benefits of Chia Seeds: FAQs

1. How many chia seeds can I consume on a daily basis?

A good amount of chia seeds recommended by most medical professionals is 20 grams or about 1.5 tbsp on a daily basis. Consuming chia seeds excessively may cause digestion issues which is why it is essential to consume chia seeds within a limit.

2. Can chia seeds help in reducing weight?

As of now, there is no concrete medical research conducted that has a direct relationship with weight loss. However, chia seeds are rich in fiber and will fulfill your hunger and keep you full for a longer period of time leading to a healthier pattern of food intake.

3. Can I soak chia seeds in milk?

Yes, you can soak chia seeds in milk or water in order to consume them and add them with other nutrient-rich food items like berries, seeds and nuts, cereal, oats, and more.

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Naval Goel

Reviewed By: Naval Goel

Naval Goel is the CEO & founder of Naval has an expertise in the insurance sector and has professional experience of more than a decade in the Industry and has worked in companies like AIG, New York doing valuation of insurance subsidiaries. He is also an Associate Member of the Indian Institute of Insurance, Pune. He has been authorized by IRDAI to act as a Principal Officer of Insurance Web Aggregator.