Nutritional Facts & Health Benefits of Chia Seeds

As the name suggests, chia seeds are the chia plant's (Salvia hispanica- a desert plant) small black seeds. In recent years, chia seeds have become an increasingly popular part of the diets and eating habits of people all over the world. Chia seeds come with many health benefits for our body, hair, skin, etc. Nowadays, these nutrient-dense "super-seeds" have become household food in many health-conscious families and are also easily available in India. In this article, we’ll take a look at the various health benefits of chia seeds as well as their uses.

Though chia seeds have a lot of health benefits as mentioned above, they also come with some adverse effects. Listed below are some of the main side effects of chia seeds you should know about:

• Abdominal Pain and Diarrhoea

Chia seeds are rich in fibre. However, some studies have shown that overconsumption of chia seeds can lead to digestive issues like abdominal pain and diarrhoea.

• Bloating and Constipation

As per medical experts, chia seeds can also result in constipation if you do not drink enough water, which will directly lead to bloating of the stomach and gastric problems.

• Allergic Reactions

Studies have shown that a very small number of people are allergic to chia seeds and if these allergic individuals consume them, they may experience severe reactions like rashes, inflammation, anaphylaxis, etc.

• Low Blood Pressure (For Diabetics)

People with diabetes should consume chia seeds in very small quantities. As per a medical website, chia seeds can lower blood sugar, which can be a health risk for diabetic patients if their blood sugar goes below the required levels.

Chia seeds can be incorporated into your diet in a wide variety of ways. Let’s take a look at some ways you can use chia seeds to complement your diet.

• Salad Toppings

Chia seeds have been used for many years as salad toppings. You can sprinkle a handful of chia seeds on any fresh vegetable salad you make. They enhance the taste of the salad and provide a nice crunchy texture.

• Add to Shakes and Smoothies

If you are making fresh fruit shakes or smoothies, you can also add a small spoon of chia seeds to enhance the flavour and consistency of your shakes.

• In Curries

Chia seeds are natural coagulants, meaning they can give better consistency to curries and have a tendency to hold water due to the inherent fibre in them. They are added to curries to thicken the texture and improve the taste.

• Chia Pudding

A popular dish made out of these seeds is chia pudding. Chia puddings are made with almond milk, chia seeds and vanilla flavouring (or other flavours of your choice). You can also choose to add dry fruits or fresh fruits to give the dish a dynamic texture.

With all the information above, it is safe to say that chia seeds have plenty of benefits for people of all ages. From weight loss to hair growth and even controlling blood sugar levels, chia seeds have it all covered. And what’s best is that they are readily available in the markets and are very cost-effective. While these super seeds have you covered when it comes to maintaining good health, it is always good to have a proper health insurance plan to protect yourself against unexpected medical costs. If you do not have a health insurance policy yet for yourself and your family, you should look into the health insurance plans available at Bajaj Markets.

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