The small, tiny particles that look small but have incredible nutrients, yup! We are talking about Chia Seeds. These are super powerful seeds that have many health benefits. The nutrients in chia seeds make it a superfood because they can control blood sugar levels, promote heart health, and make your bones very strong. In this article, we learn about nutrition, benefits, and how to use them.
What are Chia Seeds?
Chia seed comes from the desert area, and scientifically it is called Salvia hispanica, and at first it is grown in Mexico. These seeds have been famous for their nutrients for many centuries. Ancient warriors Aztec and Mayan used them for their strength. It’s an interesting fact that it has not had a specific taste, so you can mix them with every type of food you want. Whether you want to lose weight or make your bones strong, Chia seeds are all in one.
Nutrients include in Chia Seeds
As you know, ancient people, as well as modern science, believe that it is highly nutritious. Just 2 spoons of chia seeds contain
⭐Calories 138
⭐Calcuim 18% of daily need
⭐Fiber 10g
⭐Protein 4.5g
⭐Magnesium 30% of daily need
⭐Fat 8.6g
⭐Carbs 11.7g
⭐Zink 12%
⭐Vitamin B1 & B3 15%
There are lots of benefits in just two spoons. It’s very impressive to add it to your nutritional chart.
Healthy Benefits Of Chia Seeds
If you want to boost your health naturally, chia seeds are the best solution. These tiny seeds are like the powerhouse of nutrients, rich in protein, calcium, magnesium, and omega-3 fatty acids can strengthen your bones, support your heart health, and improve your blood sugar level. Here are some benefits in detail
1. Boost Gut Health And Excellence For Digestion
It is rich in dietary fiber, which plays an important role in the digestion of food. 1 oz of chia seeds can contain at least 10g of fiber. Fiber is especially important for maintaining a healthy digestive system because it can help prevent constipation and feed the “good” bacteria in your gut.
When you soak chia seeds in water, they turn into a gel that slows down the process of digestion and maintains your blood sugar level.
2. Support Heart Health
Even today, heart disease is one of the biggest causes of death worldwide. You can lower this risk by using it, which contain Omega-3 fatty acids, antioxidants, and fiber. These nutrients maintain your cholesterol and blood sugar levels.
3. Helps with weight management
Chia seeds benefits expand when soaked in water. They can soak up as much as 12 times their own weight. It can cause a feeling of fullness between meals, you feel satisfied, and reduce unnecessary oily snacking. That’s why it help to lose weight through their nutrient factors like fiber and protein.
4. Great for Energy and Endurance
Do you know, old warriors consume chia seeds for their stamina? Because it can provide such energy, which reduces the risk of spikes and crashes. Athletes and fitness enthusiasts use chia seeds as their pre-workout food, as they provide sustained energy.
5. Good for Skin, Hair, and Nails
Chia seed is like a package deal for skin, hair, and nails. It includes an antioxidant that slows down the process of premature aging caused by free radicals. Chia seeds increase your skin hydration and elasticity. The zinc and iron promote strong hair and nail growth.
6. Strengthens Bones and Teeth
Chia seeds are packed with calcium, magnesium, and phosphorus, 3 nutrients that are essential for bone growth and teeth development. Surprisingly, It have more calcium per gram than any dairy product. So it is a good option for people who use dairy-free products.
7. Blood Sugar Control
Carbohydrates cause high blood sugar levels. Chia seeds break down carbohydrates and control blood sugar, and slow down the absorption of sugar into the blood. This is a good option for diabetes patients and anyone who controls their blood sugar level.
8. Rich in Antioxidants
Chia seeds are naturally packed with antioxidants that fight oxidative stress and protect body cells from damage. They minimise the chances of developing long-term diseases and keep the body healthy. Chia seeds are a powerhouse of many protective compounds.
How to Use Chia Seeds in Your Diet
Versatility is the best thing about chia seeds. It have no taste or color, so they can be mixed in every type of food, like sweet and savory dishes.
Here are a few simple ways to include them in your daily routine:
- Chia Pudding
Mix chia seeds with water and milk and leave overnight. You can add some nuts and fruit for flavor.
- Smoothies
You can add them to your morning shakes and smoothies to get the benefits
- Topping on Oatmeal & Yogurt
Add them to your oatmeal and yogurt to get some fiber.
- Salads and soups
You can use chia seeds to garnish and thicken.
- Baking
Mix chia seeds in muffin, bread, and cookie recipes
- Egg Substitute
If you add 1 tablespoon of chia seeds in 3 tablespoon of water and leave it in 10 minutes until it turns into gel, it can easily replace 1 backed egg.
⚠️ Are There Any Side Effects?
Most people consume chia seed safely but some should know how to use it
Here are some side effects of chia seed and its sollution
- If you consume more seeds at one time, it can cause bloating and indigestion, because it contain more fiber
- Chia seeds soak up a lots of water so drink plenty of water through out the whole day.
If you take any medicine then please consult your doctor first before using Chia seeds.
