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8 Incredible Health Benefits of Chia Seeds You Should Know

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.

Benefits of Eating Chia Seeds

Here are the various health advantages of chia seeds you can get by making it a regular part of your diet:

  • Highly Nutritious

Although chia seeds contain minimal sugar and only 6% water, their high nutritional value comes from the seed’s high fibre content (around 34%), healthy carbs and fat content. They also contain a ton of antioxidants and omega 3 fatty acids.

  • Chia Seeds Help in Weight Loss

Chia seeds include fibre and protein, which may help those who are attempting to reduce weight. Chia seeds include around 10 grams of nutritional fibre for every 28 grams of weight, which is a remarkable 35% fibre content.

  • Chia Seeds are Good for Digestion

Soluble fibre makes up the majority of the fibre in these seeds. It turns into a gel by absorbing water and expands in your stomach to help you digest food more slowly and feel fuller. So, in addition to facilitating weight loss, chia seeds are good for digestion purposes too.

  • Good Source of Protein

Chia Seeds also come as a good source of protein that helps build muscle and tissues, containing 16 grams of protein for every 100 grams of seeds. Furthermore, the proteins in chia seeds may aid in the reduction of hunger and food consumption.

  • Chia Seeds Benefit the Skin

Chia seeds are really high in antioxidants and omega 3 fatty acids, which help to slow down the ageing process, calm inflammation, minimise acne scarring and keep skin glowing and healthy.

  • Source of Micronutrients

Chia seeds are high in minerals like iron, potassium, and other micronutrients needed by the body. These nutrients are also beneficial for improving the texture of the skin and increasing blood flow, which makes the skin supple and radiant.

  • Chia seeds Lead to Better Blood Sugar Control

Maintaining a balanced blood sugar level is essential for good health and studies have shown that consuming chia seeds leads to improvement in blood sugar control.

  • Lower Risk of Diabetes

Several animal tests have shown that chia seeds lower insulin resistance and improve blood sugar management, two key risk factors for type 2 diabetes and heart conditions. Human studies have shown that chia seed bread had a lower blood sugar response than more typical loaves.

Adverse Effects of Chia Seeds

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 Uses

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.

To Conclude

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 Finserv MARKETS.

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FAQs on Health Benefits of Chia Seeds

  • ✔️Can chia seeds help in weight loss?

     

    Yes. As long as you are eating in a caloric deficit, consuming chia seeds will help you stay full for longer and prevent snacking.

  • ✔️What are the calories in chia seeds?

    Per ounce for every 28 grams, chia seeds contain 138 calories.

  • ✔️What minerals are found in chia seeds?

    The following minerals are found in chia seeds:

    • Phosphorus

    • Iron

    • Calcium

    • Copper

    • Manganese

    • Niacin

    • Magnesium

    • Zinc

  • ✔️How to eat chia seeds?

     

    Chia seeds can be eaten raw, but taste best as a topping on salads, smoothies, and cereal. You can use them in drinks such as mocktails for summer coolers.

     

     

     

     

     

  • ✔️Why should I eat chia seeds?

     

    Not only are chia seeds easy to incorporate into a diet, but they also boost your nutrition vastly. They are packed with omega 3s, phosphorus, calcium, and antioxidants. The proteins in chia seeds can help those add more amino acids to their diet.

     

     

  • ✔️How many chia seeds should you eat in a day?

    As per recommendations from doctors and dieticians, you should ideally consume no more than 20-25 grams of chia seeds in a single day.

  • ✔️What are the health benefits of chia seeds?

    Here are some health benefits of chia seeds:

    1. Good source of antioxidants.

    2. Helps in controlling insulin levels.

    3. Can help you lose weight through the high fibre content.