The topic of my today’s blog is health related.
If you are looking to enhance your diet with rich nutrients then CHIA SEEDS are fantastic option, it is called Sabja in Hindi. Chia seeds are one of the healthiest and most accessible plant-based foods. They are full of nutrition antioxidants, fibre, and protein which support weight loss, and may reduce sugar levels. They are also enriched with polyunsaturated fatty acids, healthful Omega-3 acids, and a variety of vital vitamins and minerals. Chia seeds can also function as prebiotics, helping the stomach produce beneficial bacteria required to maintain a healthy gut.
These tiny mighty seeds have gained popularity over the recent years due to numerous health benefits. The colour of Chia seeds ranges from brown to black, with some even seeming white. Chia seeds are smaller and have little lighter texture and density than seasame seeds. The give drinks, cereal, and pudding a crisp, gelatinous texture and delicious taste. They have earned the title of a superfood as they are considered the powerhouse of several nutrients and antioxidants. From promoting heart health, and aiding proper digestion to boosting energy levels and managing ideal weight, they are extremely versatile.
Here are some science backed health benefits of chia seeds:
1 Help with Weight Loss– The high fibre content of chia seeds helps keep you satiated for longer periods and reduces appetite, contributing to weight loss. They are a good source of fibre and Pmega-3 fatty acids which can reduce inflammation and support healthy digestion, improving gut health, which is essential in losing weight.
2 May Reduce the Risk of Heart Disease– As they are rich in Omega-3 fatty acids, which help in improving heart health and lowering your risk of heart disease. They are good source of solule fibre, which can reduce levels of both total and LDL (bad) cholesterol. Hence, this might help reduce your risk of heart disease.
3 Support Bone Health– The presence of minerals like magnesium, sodium, calcium, potassium, and phosphorus all play a vital role in maintaining bone health. Chia seeds are enriched with minerals making them ideal addition to the diet for those looking to improve bone health.
4 Anti-inflammatory Properties– Chia seeds contain variety of antioxidants that help protect the cells from freed radical damage and oxidative stress. Thereby helping them fight inflammation and reducing the risk of other diseases.
5 Help Lower Blood Sugar Levels– The body breaks carbohydrates into sugar in the gut, before absorbing it. This process often leads to a sudden spike in the blood sugar levels, causing complications. Therefore, diabetics are advised to consume foods that can slow down this process and give body enough time to absorb the sugar formed without elevating blood sugar levels. The fibre, fat, and protein content of chia seeds can help slow down this process, which is why they are considered to be a great addition to a diabetic diet.
6 Helps Increase HDL (Good) Cholesterol– The presence of nutrients like Omega-3 fatty acids, and alpha-linolenic acid reduce triglyceride, and LDL cholesterol levels, and increase HDL.
7 Improves Gut Health- Because of their special blend of soluble and insoluble fibres, chia seeds can help avoid constipation and promote gut health. The soluble fibre and polyphenols in the chia seeds act as effective prebiotics that provide your gut with good bacteria.
8 Support Your Body’s Immune system– Chia seeds are low-carbohydrate seeds with the right ratio of fat, fibre, and protein. This provides a long-lasting reliable supply of energy. Moreover, energy synthesis is aided by amino acids as glycine, glutamic, and aspartic acid, alanine, and serine.
9 Boosts Energy Levels– Chia seeds are low-carb seeds that maintain optimal balance of protein, fibre, and fat. This offers a stable source of energy that lasts for a long time. Furthermore, amino acids like glutamic and aspartic acid, alanine, serine, and glycine also aid in energy production.
10 Improves Skin Health– On a cellular level, the ageing process can be slowed down and delayed by the antioxidants included in chia seeds. They help prevent wrinkles and fine lines by increasing the body’s production of collagen and elastin.
How can we incorporate chia seeds into our daily diet?– To harness chia seeds health benefits, incorporate them in your daily diet by adding them to smoothies, salad dressing, puddings, chia drinks (use soaked chia seeds), energy bars or any home-cooked vegetables.
How much chia seeds is safe to consume every day?- A common chia seed dosage recommendation is 20 grams or 1.5 tablespoon of chia seeds taken twice a day. Since they are packed with fibre and are calorie-dense, do not consume more than the recommended dose, to prevent any related side effects.
What are side effects of chia seeds?- Consuming more that the recommended dose can lead to bloating, constipation or stomach cramps. They can also interfere with blood pressure medication and cause allergic reactions with symptoms like nausea, vomiting, diarrhea, and itching.
In the end, chia seeds truly deserve the reputation and popularity of a nutritional powerhouse. These tiny seeds offer an array of health that positively impact your overall well-being. Chia seeds have earned a place as an affordable superfood for supporting heart health, boosting digestion, and promoting anti-inflammatory properties to name a few. So embrace the goodness of these wonder seeds and take a step forward towards a healthier and happier life.
Waiting for your feedback on this blog.
Anil Malik
Mumbai, India
27th May 2024