Chia seeds, despite their small size, are one of the healthiest foods, packed with powerful nutrients and antioxidants. Chia is a seed that grows on the desert plant Salvia Hispanica. For years, people have used these tiny black and white seeds as an energy booster. Not only are chia seeds versatile, but the benefits of eating them will astound you. This blog will help you more to understand about the benefits, nutrition, and side effects of Chia seeds. Before we proceed, first take a look on the nutritional value of Chia seeds.
- Nutrition in Chia Seeds
Chia seed is a great source of nutrition. The below list will help you understand the nutritional value of these tiny seeds. The nutritional value is written here on the amount of 2 tablespoon (28 gms of seeds).
- Carbohydrate – 11.9 g
- Fiber – 9.8 g
- Fats – 8.7 g
- Protein – 4.7 g
- Phosphorus – 2 mg
- Calcium – 14% of the DV (Daily Value)
- Iron – 12% of the DV
- Magnesium – 23% of the DV
- Zinc – 12% of the DV
It is entirely appropriate to attribute nutrition’s popularity. They contain almost everything necessary for good health.
Now let’s have a look at the healthy sides.
- Healthy Benefits of Chia Seeds
- Helps in Weight Reduction
Some foods can provide you with energy while also assisting in weight loss. Chia seeds can be added to smoothies or mixed with nuts or dried fruits to get the most out of them. Chia seeds reduce appetite by keeping you full for longer periods of time. Chia seeds are low in calories and high in good fats, which aid in weight loss. Furthermore, the benefits of chia seeds can reduce food intake by controlling appetite. It is the most popular health benefit of chia seeds.
- Reduces the Risk of Heart Attack
Another health benefit of Chia Seeds is that they reduce the risk of developing chronic health problems. Chia seeds are high in protein, fiber, and omega-3 fatty acids, which protect your heart. According to research, the benefits of chia seeds include increased HDL (Good) cholesterol and lower blood pressure. However, in order to achieve the desired results, a healthy lifestyle and diet must be followed.
- Contains Bone Nutrients
Chia seeds are high in calcium protein, phosphorus, and magnesium, all of which are vital for bone health. Furthermore, it is regarded as a very good option for those who do not consume dairy products, as two tablespoons of chia seeds provide 18% of the required daily calcium intake (RDI).
- Rich in Antioxidants
Antioxidants fight free radicals, which contribute to cell molecule damage, the aging process, and fatal diseases like cancer. Consuming antioxidant-rich foods can be extremely beneficial to one’s overall health. Furthermore, antioxidants in chia seeds protect the vulnerable fats in the seeds.
- Improves Digestive System
Improved digestion is one of the most important chia seed benefits. Chia seeds are high in fiber and can help with digestion and bowel issues like constipation and inflammation. Furthermore, 100 grams of these tiny black seeds contain about 40 grams of dietary fiber.
- Eases Chronic Inflammation
Inflammation is the result of an infection or an injury. Although inflammation promotes the healing process, too much of it can cause heart problems or even increase the risk of cancer. According to one study, incorporating chia seeds nutrition into the diet can reduce inflammation by up to 40%.
- Controls Blood Sugar Level
High fasting blood sugar levels are linked to type 2 diabetes and can raise the probability of a number of health problems. Furthermore, animal studies show that chia seeds can help regulate blood sugar levels and enhance insulin sensitivity.
- Rich in Protein
The protein content of chia seeds is approximately 14% by weight, which is quite high when compared to other plant products. It also contains essential amino acids, which ensure that the protein is utilized by the body. Chia seeds protein is very much effective in the human body to keep the body healthy.
- Uses of Chia Seeds
You’ve already learned about all the healthy benefits of chia seeds. Let’s take a look at some delicious uses of chia seeds.
- For Baking Purposes – Chia seeds are an excellent substitute for eggs in baking.
- A Perfect Match to Your Toast – Adding chia seeds to your usual bread and spread will make your breakfast a whole lot crunchier!
- Delicious Drinks – Chia seeds can be added to a lime juice and honey drink to make them taste better.
- Delectable Smoothies – Add a couple of chia seeds to your smoothies and smoothies for a satisfying and healthy breakfast twist.
- Garnishing – Chia seeds can be used to garnish your dishes, favorite salads, and curries.
- Side Effects of Chia Seeds
While having a thorough discussion on the benefits and uses, it is important to let you know the side effects of chia seeds as well.
- Stomach Issues – Although the fiber in chia seeds is beneficial to your health, excessive fiber consumption may be harmful to your stomach. Excessive chia seed consumption can result in stomach problems such as bloating, vomiting, stomach ache, and diarrhea.
- Causes Allergies – Although it is rare, some people may develop an allergic response to chia seeds. Chia seed allergies can manifest as swelling and itching of the mouth, vomiting, headaches, and other symptoms.
- Choking Risk – Chia seeds can absorb water and puff up when dry. This property could be hazardous. Chia seeds can swell and become lodged in the throat. As a result, it’s crucial to eat them with caution. To avoid this risk, soak chia seeds for 5 to 15 minutes before eating.
Conclusion
Chia seeds come in both black and white varieties; however, the nutrition of chia seeds is unaffected by their color. You can get the majority of it by adding it to yoghurt, smoothies, cereals, vegetables, and puddings. Furthermore, 20 grams of chia seeds twice a day is an ideal dosage; however, it may vary depending on age, weight, and gender. Overall, you can incorporate chia seeds into your diet for a variety of health benefits, including weight loss and diabetes prevention.
