Chia seeds are tiny but offers multiple health benefits when served as a dietary staple. Chia seeds are Nature’s nutritional champions, and considered as the leading plant-based source of omega-3 fatty acids and contain more nutrients than flaxseed. Just Two tablespoons or 28 grams of chia seeds contains a powerful nutritional value. These black or white seeds from the Salvia hispanica plant deliver 138 calories, 8.7 grams of fat, 4.7 grams of protein, and 9.8 grams of fibre.
There are several chia seeds recipes full with healthy benefits for body and its metabolism.
1. Chia Seeds are Natural Detox
Chia seeds helps body’s natural detoxification process by promoting healthy digestion, supporting liver function, and combating oxidative stress with its high fiber and antioxidant content. The high fiber in chia seeds helps clean the digestive tract and remove waste and toxins, while their antioxidants neutralize harmful free radicals that contribute to cell damage.
2. Dietary Fibre for Digestion
Chia seeds offers multiple health benefits for our digestive system. These seeds contains high amount fibre and turns into a gel when soaked this sweeps your digestive tract clean, moving out toxins and keeping things running smoothly.
3. Controlling Blood Sugar
When soaked, chia seeds create a gel-like coating on the digestive tract that slows down digestion and particularly the absorption of carbs. That results in no after-meal sugar crashes or afternoon energy dunks. If you’re having trouble with sugar cravings or feeling drained after meals, incorporating chia into your diet can make you feel more stable and satisfied.
4. Healthy Teeth and Gums
We don’t typically associate seeds with teeth health but chia seeds are surprisingly full of calcium, phosphorus, and zinc. These are all important for healthy teeth and gums. Bonus: zinc has antibacterial properties that can combat plaque. So while you’re getting your gut on track, your mouth’s getting an under-the-radar boost too.
5. Healthy and Glowing Skin
Chia seeds contains omega-3 fatty acids and antioxidants which help your skin stay healthy. These nutrients maintain your skin’s elasticity and protect it from environmental damage, giving you a natural, healthy glow.
Chia seeds also fights free radicals to keep your skin glowing and healthy. Eating chia seeds on a regular basis can lead your skin to remain radiant from the inside out.
Also Read : 10 best high fiber foods you should try to loose weight
How to Take Chia Seeds?
Chia seeds pack numerous health benefits if you prepare and portion them correctly. Doctors say you should take one to two tablespoons (15 to 30 gms) of chia seeds daily to get the best results.
- Soak chia seeds for 5-10 minutes before consuming them.
- Begin with one tablespoon and start slowly to monitor your body health
- Drink enough water to help the fibre move through your system
- Keep track of your blood pressure if you take related medications
- Consult your doctor if you use blood thinners or face any issue during consumption
Commonly Asked Questions
- How many chia seeds should you eat daily?
Chia seeds should be consumed in limitations. Eating one ounce (28 grams) or 2-3 tablespoons of chia seeds daily can help body adjust to the high fibre content. - Do chia seeds need to be soaked before consuming?
Soaking chia seeds can help in quick consumption and digestion although it is not required to soak chia seeds since they’re completely digestible in their whole form. - What is the difference between black and white chia seeds?
Black & white chia seeds have similar nutritional values. They only differ in colour. Stay away from brown chia seeds because they show signs of poor maturation and lower nutritional content. - How should chia seeds be stored?
Chia seeds can be stored in a cool and dry place. These seeds stay fresh for 4-5 years without refrigeration. - What happens when eating chia seeds daily?
Daily chia seed consumption with enough water intake can help you:
- Lose more weight
- Build stronger bones
- Have better digestion
- Feel fuller longer
- Can chia seeds help reduce belly fat?
Research shows chia seeds might help you lose belly fat. These seeds expand in water, making you feel full longer than others. - Do chia seeds need to be grind?
Chia seeds don’t need grinding like other seeds. Their shell gives you healthy insoluble fibre that your body can digest whole. - Does cooking affect chia seeds’ nutrition?
Cooking keeps the nutrients intact. You can add these nutrient-rich seeds to soups, stews, baked goods, and roasted vegetables without losing their benefits. Just avoid super hot flash frying. - Are chia seeds suitable for special diets?
Chia seeds work great in vegan and gluten-free diets. Vegans use them as egg substitutes in baking and as a good source of plant protein. - What advice is there for first-time chia seed consumers?
Start slowly with half a serving if you’re new to chia seeds. Drink 1.5-2L of water daily to help the extra fibre move through your system. You might feel bloated at first while your gut adjusts. - Can pregnant women and children consume chia seeds?
Chia seeds count as food rather than supplements, so pregnant women and children can usually eat them safely. All the same, ask your doctor about any specific concerns.
