What are Chia Seeds? Check 7 Health Benefits of Chia Seeds and Uses

Including chia seeds in your diet can work wonders in effectively reducing your belly fat and helping you achieve multiple body functions and systems along with a slimmer waistline. Despite their tiny size, these seeds laden with high fibers can lower cholesterol and boost your heart health to lessen the risk of many health conditions. Consume no more than two tablespoons of these calorie-dense seeds for effective results.

Chia seeds are rich in antioxidants, fibers, omega-3 fatty acids, and minerals. These seeds are packed with nutrients and hence promote strong bones, improve sugar management, and promote heart health. It is a versatile item that can be blended and used with many recipes.

What are Chia Seeds?

Salvia hispanica, a flowering plant in the mint family that is native to central and southern Mexico, as well as its relatives Salvia columbariae, Salvia polystachya, and Salvia tiliifolia, produce edible seeds known as chia seeds.

7 Best Health Benefits of Chia Seeds

Here, we are discussing 7 chia seed benefits to know the uses of this wonderful ingredient. 

1. Extremely Nutritious:

The desert plant Salvia hispanica, a member of the mint family, is where the white and black chia seeds come from. Primarily available in Central America, these seeds were used by ancient civilizations in their diets and for making medicines and cosmetics. Today, people across the globe know and cherish the benefits of chia seeds.

Calories	138
Fat	8.7 gm
Protein	4.7 gm
Fiber	9.8 gm
Carbs	11.9 gm
Alpha-linolenic acid (ALA)	5 gm
Calcium	14% of daily value (DV)
Magnesium	23% of DV
Iron	12% of DV
Phosphorus	20% of DV
Zinc	12 % of DV
Vitamin B3 (niacin)	16% of DV
Vitamin B1 (thiamine)	15% of DV

*The above list of nutrition is impressive enough and is available in just 2 tablespoons of chia seeds.

2. Rich in antioxidants:

As discussed above, Chia seeds are an excellent source of antioxidants, which protect the complex fats in the seeds from getting sour. It also neutralizes the free radicals in human health, which harms the cell compounds by accumulating in our body.

For instance, the damages caused by free radical causes early ageing signs and several diseases, including cancer.

Chia seeds include antioxidants like caffeic acid, chlorogenic acid, myricetin, quercetin, etc., which protect your heart and liver and have anti-cancer properties. The chlorogenic acid present in chia seeds supports in lowering BP, and caffeic acid helps anti-inflammatory conditions.

3. Supports your weight loss journey

:Since chia seeds have a lot of fiber and protein, they are likely to benefit people trying to lose weight. 2 tablespoons of chia seeds have a dietary fiber of over 10 grams. However, there are mixed reactions from researchers on the benefit of chia seeds in weight loss. As per some studies, fibre plays a good role in avoiding obesity. Further, the protein content of chia seeds is likely to help lower people’s appetite.

Although including chia seeds in your diet may or may not cause weight loss, it serves as a valuable addition to a nutritious and balanced diet for people trying to lose weight.

4. Supports reduce risk of heart diseases:

Since chia seeds contain high fiber as well as omega-3 fatty acids, it is likely to lower the risk of heart disease in people. The fiber in chia seeds is soluble, and it is expected to lower total and LDL (bad) cholesterol in our blood, reducing the risk of heart ailments.

Studies have found that patients with high blood pressure (BP) could lower BP by including chia seed supplements in their diet. And high BP is a cause of high risk of heart disease.

5. An important source of bone nutrients:

Being high in multiple nutrients, Chia seeds are considered good for your bone health. Some important sources of bone health in chia seeds include calcium, magnesium, and phosphorus. As per studies, a good intake of these nutrients is necessary to maintain healthy bone density, which indicates bone strength. Further, ALA present in chia seeds also enhances bone health and increases bone mineral density. Regular consumption of chia seeds keeps your bones strong.

6. Lowers blood sugar levels:

Regular intake of chia seeds also helps in regulating blood sugar because of the fiber content in the seeds. High blood sugar is a condition experienced by people with diabetes. Levels of high fasting blood sugar in a consistent manner are associated with the risk of many complications like heart disease. Studies suggest that consuming bread with chia seeds can help in lowering blood sugar rise post-meal among healthy adults.

7. Easy to include in the diet:

Incorporating chia seeds into your daily diet is easy. Chia seeds do not have any taste and are rather bland. Hence, they can be added to almost anything. There is no need to grind or cook these seeds. You can simply include them to prepare any chia seed recipe.

Also, you can consume them raw, soak them in your juice, or add a handful to your oatmeal, smoothies, puddings, and other baked items. They can also be sprinkled on top of yogurt, rice items, vegetable stews, etc. What more! You can even add them to the fritters you prepare at home to serve as binding agents.

Since these seeds absorb fat and water effectively, they can be used to make your sauce thick. You can even soak them in water to turn them into a gel.

However, it is recommended not to eat too many seeds at once to avoid experiencing digestive side effects of chai seeds like bloating. A dosage of 20 grams or 1.5 tablespoons twice daily is recommended. Also, do remember to drink lots of water to prevent any side effects related to digestion.