What are chia seeds ?
Chia seeds are tiny black or white seeds derived from the Salvia hispanica plant, native to Central America. Packed with fiber, protein, omega-3 fatty acids, and antioxidants, tiny chia seeds pack a nutritional punch. From adding them to prepared dishes or as a topping on oatmeal, cereals, or smoothies, you can easily incorporate chia seeds into many foods to give them a nutritious boost.
Chia seeds are a good source of omega-3 fatty acids, fiber, protein, and antioxidants that help with heart health, digestion, and strong bones. However, consuming them in excess can cause digestive problems like bloating, gas, or constipation. Also, chia seeds absorb water, so not drinking enough water can lead to dehydration or constipation.
Benefits of Chia Seeds
Rich in nutrition:
It contains nutrients like omega-3 fatty acids, fiber, protein and antioxidants, which are beneficial for health.
Heart health:
- Beneficial for heart health
Chia seeds are rich in omega-3 fatty acids, which control the heartbeat and reduce bad cholesterol (LDL) and omega-3 fatty acids help improve heart health.
- Helpful in weight loss
Chia seeds absorb water and swell and take a gel-like form. This makes the stomach feel full for a long time, which reduces the habit of eating frequently.
- Improves digestion
The high amount of fiber keeps the digestive system healthy and can provide relief from problems like constipation.
The soluble fiber present in them removes the problem of constipation and keeps the intestines healthy.
- Strengthening bones
Being rich in minerals like calcium, magnesium and phosphorus, it strengthens bones, and helps in strengthening teeth.
- Beneficial in diabetes
Chia seeds control blood sugar levels. The fiber present in them slows down the process of digestion of food, which prevents sudden sugar spikes.
- Good for skin and hair
Antioxidants and proteins strengthen hair roots and keep the skin young.
- Helpful in mental health
Omega-3 fatty acids nourish brain cells, improving concentration and memory.
- Increasing energy and stamina
In ancient civilizations, chia seeds were eaten to maintain energy during long wars and journeys.
- Blood sugar control:
It can be helpful in controlling blood sugar levels.
- Antioxidant properties:
They fight free radicals and protect cells from damage.
Disadvantages of chia seeds
Everything has its advantages as well as disadvantages. If chia seeds are consumed excessively, these problems may occur:
- Digestive problems:
Gas and stomach pain due to excess fiber – taking in large quantities can cause indigestion, bloating and gas.
- Lowering blood pressure:
It reduces blood pressure, so patients with low BP should be careful.
- Blood thinning effect:
The omega-3 fatty acid present in it can thin the blood, so people taking blood thinners should consult a doctor.
- Allergy:
Some people may be allergic to chia seeds, such as itching, rashes or breathing problems.
- Pregnant and breastfeeding women:
Consult a doctor before consuming them.
- Risk of dehydration:
Chia seeds absorb water, so it is necessary to drink enough water after eating them, otherwise dehydration can occur.
- Wrong consumption:
If chia seeds are eaten without soaking, they can swell in the stomach and cause digestive problems.
Correct use of chia seeds (Use Karne Ka Tarika)
The best way to eat chia seeds is by soaking them in water or milk instead of eating them directly.
- Soaking in water
Put 1 tablespoon chia seeds in a glass of water.
Leave it for 30 minutes.
The seeds will swell and become gel-like.
It can be drunk on an empty stomach in the morning.
- Chia seeds drink
Add chia seeds to lemon water, coconut water or juice and drink it.
It cools and energizes the body.
- In smoothies and shakes
Adding chia seeds to banana shake, mango shake or smoothie doubles the nutrition.
- Chia pudding
Put chia seeds in milk or almond milk at night and keep it in the fridge.
In the morning, prepare a delicious pudding by adding honey and fruits to it.
- In yogurt and salad
It can be eaten by sprinkling it on yogurt, oats, porridge or salad.
Amount of chia seeds to eat
1–2 teaspoons (20–25 grams) of chia seeds daily are sufficient.
Taking more quantity can cause harm instead of benefit.
Conclusion
Chia seeds may be small, but their importance is very big. They are helpful in everything from weight loss to heart and brain health. However, it is important to consume them in limited quantity, otherwise it can cause harm instead of benefit.
NOTE :- If you want to include chia seeds in your diet, then start slowly with small quantities and eat them only after soaking them in water. This will provide complete nutrition to the body and there will be no problem.