The Beginner’s Guide to Chia Seeds

Chia seeds are nowadays a very popular food all across the world. This is not only a good source for many people it is also considered as a superfood for vegetarians as well. Many vegetarians use this food as the powerhouse as they cannot consume meat and meat-based protein. I am also some of those people who try to eat chia seeds as well. To be honest this isn’t feeling that appealing to me. But as it considers the superfood for all time I must give this a good try because health benefits are actually more valuable than tests, you know? So before jumping into what I have researched about Chia seeds let’s jump into some basics about chia seeds.

Source Of Chia seeds

Chia seed is one kind of tea seed. They are native to distant Mexico. These seeds are the edible seeds of Salvia Hispanic, a flowering plant in the mint family (Lamiaceae) native to central and southern Mexico or of the related Salvia columbariae of the southwestern United States and Mexico. Chia seeds are oval and gray with black and white spots, having a diameter of around 2 millimeters (0.08 in). 

Nutritional importance of chia seeds

  • 131 calories (kcal),
  • 8.4 g of fat,
  • 13.07 g of carbohydrate,
  • 11.2 g of fiber,
  • 5.6 g of protein,
  • 0 g sugar.

Chia seeds also include:

  • calcium,
  • zinc,
  • iron,
  • magnesium,
  • phosphorous.

They also have more smallish quantities of many other nutrients, such as folate, vitamin A, and copper.

Chia Seeds Benefits (In Short)

Chia Seeds have many more health benefits. Typically, chia seeds are small flattened ovals measuring on average 2.1 mm × 1.3 mm × 0.8 mm (0.08 in × 0.05 in × 0.03 in), with an average weight of 1.3 mg (0.020 gr) per seed. They are mottle-colored with brown, gray, black, and white. The seeds are hydrophilic, absorbing up to 12 times their weight in liquid when soaked; they develop a mucilaginous coating that gives them a gel texture. So, find some of the benefits they have:

Chia Seeds Benefits:

  • Chia seeds are highly nutritious,
  • It May support weight loss,
  • Chia seeds loaded with antioxidants,
  • This May lower your risk of heart disease,
  • Always Easy to incorporate into your diet,
  • It may increase blood levels of omega-3,
  • It May promote bone health,
  • It may be eel for your heart and lower blood pressure,
  • May improve blood sugar management,
  • May reduce the risk of diabetes,
  • May improve digestive health,
  • Improve Sleep,
  • Have Anti-Inflammatory Properties,
  • Can Improve Skin Health,
  • help Treat Diverticulosis,
  • Good For Bones And Teeth,
  •  Rich In Antioxidants,
  •  Boost Energy And Metabolism,
  • Fight Breast Cancer And Other Forms Of Cancer,
  • Regulate Blood Sugar Levels And Help Prevent Diabetes,
  • Rich In Omega-3 Fatty Acids,
  • Stimulate Weight Loss.

Chia seeds include quercetin, an antioxidant that can decrease your risk of developing several health infections, including heart sickness. The chia seeds are too high in fiber, which can support lowering high blood pressure and, in turn, reduce your risk of acquiring heart disease. Chia seeds are high in fiber. Their calories content will give you the reason to add them to your diet. One tablespoon of chia seed contains about 69 calories. 

Super High in Antioxidants

Antioxidants fight against free radicals that contribute to the deterioration of cell molecules, the aging process, and deadly diseases like cancer. Getting antioxidant-rich food can prove to be highly beneficial for overall health. Moreover, antioxidants in chia seeds protect sensitive fats in the chia seeds.

Improves Digestion

One of the main chia seed benefits is improved digestion. Chia seeds can aid digestion and improve bowel-related problems, constipation, and bowel inflammation.

Chia Seeds For Weight Loss

Add chia seeds in smoothies, or mix them with nuts or dry fruits to get most of it. Chia seeds tend to suppress appetite by keeping you full for longer hours. Chia seeds are low in calories and high in good fats that further facilitate in losing weight. Also, chia seeds benefits can reduce food intake by controlling appetite.

Control Blood Sugar

High fasting blood sugar levels are associated with type 2 diabetes and can increase the risk of various health issues. Also, research conducted on animals indicates that chia seeds can control blood sugar and improve insulin sensitivity.

Reduce the Risk of Heart Diseases

Another Health benefit of Chia Seeds is that it lowers the risk of chronic health problems. Studies have found that the benefits of chia seeds are raising HDL (Good) cholesterol and reducing blood pressure. But one has to adopt a healthy life and diet to get desired results.

Contain Bone Nutrients

Chia seeds are a good source of calcium protein, phosphorus, and magnesium. It is essential for bone health. Moreover, people consider it is a good option for those who don’t consume dairy products as just two tablespoons of chia seeds offer 18% calcium of the required daily intake (RDI).

Good Source of Protein

Chia seeds’ protein content is about 14% by weight, which is relatively high reached to other plant products.

Side Effects Chia Seeds:

  • Allergic to chia seeds:  chia seeds contain proteins from families. They are known to be allergens. Some people may experience an allergic reaction after eating chia seeds, though this is unusual. Food allergy signs may contain vomiting, diarrhea, and itching of the lips or tongue.
  • Chia seeds may lower your blood pressure: Chia seeds may too lower blood pressure. It power be tiny seeds are a rich source of omega-3 fatty acids, which act as blood thinners and reduce blood pressure. However, scientists need to conduct more analysis of these theories.
  • Chia seeds may not be sufficient for prostate health: Chia contains alpha-linolenic acids. Some analysis suggests that large amounts of alpha-linolenic acid in the diet might increase the chance of acquiring prostate cancer. If you have prostate cancer or have a high risk of contracting it, avoid eating extensive amounts of chia.
  • Diabetes : Chia seeds may lower blood sugar levels because they include high levels of fiber. The fiber restricts sugar absorption in the gut, which helps control quick and significant boosts in blood sugar levels. However, for someone with diabetes, a doctor figures their insulin dosage precisely to control blood sugar tips and dips. If someone regularly ingests chia seeds, this may cause their blood sugar to fall enough that they require an insulin dosage adjustment.

Chia Seeds Nutritional Facts

Two tablespoons (28gm) of chia seeds approximately contain

Chia Seeds NutritionNutritional Value
Protein4.7 grams
Fiber9.8 grams
Carbs11.9 grams
Fats8.7 grams
Phosphorus 2 mg
Calcium 14% of the Daily Value (DV)
Iron12% of the DV
Magnesium23% of the DV
Phosphorus20% of the DV
Zinc12% of the DV

Recipe of chia seeds to try

Smoothies

A popular way to use chia seeds is in smoothies. A tablespoon or less of fresh seeds or chia gel is all you need to add texture and nutrients to your fruit and veggie smoothies.

This decadent chocolate almond chia seed smoothie is surprisingly healthy. Almonds give it a punch of protein and Medjool dates and bananas add a healthy dose of potassium. Try using dark cocoa powder for added richness.

Pudding

You may find chia pudding on the menu at organic cafes and health food stores, but it’s simple to make your own versions at home. Chia pudding is similar in consistency to tapioca. It’s simple enough to make for breakfast yet elegant enough to serve for dessert at your next dinner party.

All you need to make vanilla bean chia pudding is almond milk, chia seeds, and vanilla beans. Top this versatile dish with a dash of cinnamon, chocolate shavings, lemon zest, or a drizzle of maple syrup. You may also layer the pudding with fresh fruit to create a tasty parfait.

Chia Drinks

Expensive chia drinks are all the rage in health food stores and juice bars. Save money and make your own by adding 2 to 3 tablespoons of chia seeds to 2 cups water or coconut water and 1 cup fruit juice or pureed fresh fruit. Let the mixture sit until thickened, and stir before drinking.

Point of post :

(Chia seeds may cause side effects in somebody with diabetes, high blood pressure, allergies, or digestive issues. In reserve, destroying many of them may lead to weight gain. Chia seeds also include many vital nutrients the body needs. Chia seed helps improve our body’s immune system. The role of chia seeds in staying healthy is immense. Eating chia seeds is forbidden for some patients. Choices to chia seeds contain other high-fiber foods such as vegetables, legumes, nuts, fruits, and grains. Flaxseed is also a suitable substitution for chia seeds since it offers many health benefits).

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