Chia Seeds for Health: 7 Amazing Benefits

It seems everyone is digging the soil to find healthy foods. Thanks to health enthusiasts and fitness freaks. Moringa is now mainstream and Haldi doodh is a tonic! One such food that has boomed big is the Chia seeds. 

Chia seeds are scientifically proven healthy diet seeds. People are going ga-ga over them. These black and white tiny energy-injecting seeds are obtained from Salvia Hispanica. 

Brimmed with nutrients these tiny seeds are a blessing to the body. Chia seeds are rich in Dietary fibers. They promote deep hydration that enhances body metabolism and induces optimal health.

They improve and maintain our Ojas (inner strength and vitality). Eating them regularly can also help quell inflammation.

“Chia” Stories

The word “Chia” means strength in the ancient Mayan language. And there are many old stories that reveal Chia seeds as the storehouse of energy. In fact, in many places, it was used as a staple.

And they didn’t say this for no reason!

Chia seeds contain healthy omega-3 fatty acids. It’s a rich source of carbohydrates, protein, and fiber. That’s not it. These little seeds are a storehouse of antioxidants and calcium.

Nutrition Profile

Chia seeds are a tiny but mighty superfood packed with a power punch of nutrition. They are an excellent source of Omega-3 fatty acids. These seeds are unprocessed whole grain food that easily absorbs in the body! One ounce of chia seeds contains:

• 11 gm Fiber
• 4 gm Protein
• 9 gm Fat
• 18% of RDI Calcium
• 30% of RDI Manganese.
• 30% of RDI Magnesium.
• 27% of RDI Phosphorus
• Chia also contains traces of zinc, vitamin B3, potassium, vitamin B1 and vitamin B2

This super nutritive super-food has some amazing benefits to offer!!!

They not only offer essential nutrients to the body but also protect it from many severe and chronic diseases.  Its rich protein, fiber, and saturated fats support healthy heart functioning. 

Chia seeds also help in maintaining stable blood sugar levels. Research also suggests that these seeds are beneficial for overweight people and diabetes patients.

Emerging evidence also suggests that chia seeds may play a part in improving cardiovascular health. It aids in reducing cardiovascular risk by lowering cholesterol and blood pressure.

7 Surprising Health Benefits of Chia Seeds 

1. An amazing antioxidant agent

Chia seeds contain a high level of antioxidants. It aids in fighting free radicals. Free Radicals are responsible for damaging the cell molecule which can cause ageing and contribute to fatal diseases like cancer. 

Its antioxidizing properties further promote young glowing skin. Fights fatigue and keeps the body active. It also protects the body from incurable diseases.

2. Supports deep hydration

Our body needs deep hydration for the well functioning of organs and keeps the pH level balanced. Chia seeds are an excellent food that improves hydration at all tissue levels. 

From an Ayurvedic perspective, Chia reduces Vata (the air and space element). Optimizes pitta (the fire element). Nourishes Kapha (the water and earth elements). These seeds are also sattvic, or pure, in nature.

3. Store-house of fiber

Chia seeds are 40% fiber by weight. This makes them one of the best sources of fiber in the world. Fibre is extremely essential to control blood sugar and blood lipids. They are also beneficial in the treatment of diabetes, obesity, and heart disease. 

Fibre feeds the friendly bacteria in your intestine. This is important in keeping human gut flora well fed is absolutely crucial for health.

4. Contains High-Quality Protein

Chia seed is a complete source of plant-based protein. It contains all nine essential amino acids that cannot be made by the body. This helps the body in building lean muscles.

These tiny seeds contain a high level of protein; about 14 percent to be exact. Apart from several other benefits of protein, it also aids in weight loss. A high intake of protein lowers appetite and curbs food cravings by 60%. 

5. Lower Your Risk of Heart Disease

Chia seeds help in reducing the risk of heart disease due to their high fiber, protein, and omega-3 content. A few studies have highlighted that chia seeds significantly reduce blood pressure in people with hypertension. Hypertension is a known risk for heart disease.  

This superfood also helps in maintaining a balanced cholesterol level. It further smoothens the functioning of a healthy heart.

6. Reduce Blood Sugar Levels and Diabetes 

Chia seeds stop temporary spikes in blood sugar levels after meals. These sudden spikes in blood sugar levels have adverse health effects especially when they occur on a regular basis.

Few studies have also claimed that chia seeds tend to improve insulin sensitivity. It aids in stabilizing blood sugar levels after meals. 

7. Reduce Chronic Inflammation

Chia seeds are shown to reduce inflammation in the body due to their ratio of Omega-3 to Omega-6 fatty acids. Inflammation and ingestion are common health problems.

Chronic inflammation is the culprit for many health issues. From arthritis to cancer, inflammation is the reason. Omega-3 fatty acids help reduce this inflammation encouraging balance in the digestive process.

Chia Seeds and Weight Loss: Hype or Fact!

There are many theories that claim this superfood to be a fat-cutting magic ingredient. Many say that these tiny seeds soak a lot of water in the belly and expand. Thereby curbing hunger and making one feel fuller for longer. This ultimately aids in weight loss.

But the practical aspect stands afar! A study conducted over a 12-week period showed no considerable change in weight after the consumption of Chia seeds. So, your weight loss plan might need something more than munching these tiny seeds. 

But these little seeds are sure to give you ample energy to work out in the gym!

How to eat these seeds? Raw, Roasted, or fried?

• Chia seed is a versatile food and there are a lot of ways to eat them. 
• Eat them raw by sprinkling or grinding it in yogurt and cereal.
• Soak them in water or milk or fruit juice and make the famous chia pudding. You can also use these soaked chia seeds in soups and stews.
• Another common way to use chia seeds is by dry roasting. This makes the seeds crunchy and a perfect addition to salads, yogurt, and breakfast cereals. 

Reason for caution!

Chia seeds are rich in fibre. So, consuming chia seeds in excess can cause digestive issues. Also, if fibre does not suit your body then, this might not be the best option for you.

Further, if you are suffering from any chronic issue then it’s recommended consulting your doctor before adding this to your diet!

Wrapping it up!

The tiny seeds that were age-old staples are actually a great source of essential nutrients for the body. Not just that they also bless the body with many amazing health benefits.

However, it is important to use the Chia seeds in the right proportion and manner to enjoy the benefits without any side effects.