16 Enriching Health Benefits of Chia Seeds, Effects and Recipes

Chia seeds
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Chia seeds is a great source taken from plant proteins, rich in antioxidants, contains high fiber in itself. It helps in improving the Metabolism, contains enriching vitamins and minerals, supports heart health, Dental care, the inflammation subsides and also regulate blood sugar levels.

Chia Seeds and its Uses in Detail?

Chia seeds are named as Salba Chia which is extracted from the flowering part of Salvia Hispanica. It is also known as Mexicon lemonade which belongs to the mint family, easy to mix in juices, porridge etc., to consume for any age group. Dr.Wayne Coates discovered the chia seeds to benefit the farmers in Argentina while he was doing a project in that area. It is highly nutritious and easy to add to your daily routine for a balanced diet. It is a great source taken from plant proteins, rich in antioxidants, contains high fiber in itself. These tiny seeds became popular because when it is wet, it becomes like a gel and increases the volume of the food.

Because it is sumptuous, it helps a lot in the weight loss plan. It helps in improving the Metabolism, contains enriching vitamins and minerals, supports heart health, Dental care, the inflammation subsides and also regulates blood sugar levels. Chia seed is a great food for mothers to strengthen the bones, makes the skin glow and helps them in their weight management. It reduces ageing because it keeps the skin hydrated for an extended time.

Health benefits

The fiber in these small chia seeds is soluble which helps in lowering the LDL Cholesterol and making the process of digestion in a slower manner, due to which the blood sugar level is getting balanced and gives the person the satisfaction of fullness without adding calories in the meal. For improved gut health, high fiber intake is needed which is Since it does not possess any flavor, it becomes easy to add it in any type of food, drink etc.,

Chia seeds can be taken raw and free of gluten with 80% of carbohydrates generated from the fiber. It helps in improving the health of the colon, it has a large amount of omega-3 fatty acids which helps the heart to be healthy. Chia seeds paves the way to control blood pressure even when it is low. It has phytic acid which is a plant compound that helps in the binding with minerals and instills the uptake from food.

Human health needs proteins, minerals, vitamins, antioxidants, protein, Fiber, Fat, carbohydrates, fatty acids etc., It may reduce the risk of metabolic syndrome due to the reduced insulin resistance. It stimulates the digestive system. Due to the bowel regularity, the slow release of glucose will happen in the blood stream. Since the feeling of hunger is reduced, the intake will be slow which helps in the diet plan. It can be consumed uncooked in recipes such as smoothies, juices, yogurt and cereals in baking products too it works equal to an egg. Since it is protein and fiber-rich it acts as an added supplement.

Health Benefits of Chia Seeds

health benefits of chia seeds

There are plenty of health benefits in chia seeds. Let us see them in detail

1. Rich in Fiber

Chia seeds are rich in fiber which helps in improving health and avoiding eating added calories throughout the day. By this way, it helps in the weight loss plan of anyone who eats unknowingly. Consuming fiber-rich diet food helps in preventing colorectal cancer. It also improvises the healthy intestine. Since these chia seeds have insoluble fiber, it absorbs and helps in constipation at the same time it also acts as a natural laxative.

2. Antioxidant

Chia seeds are energy nests of anti-oxidants such as:

A. Chlorogenic acid

B. Kaempferol

C. Quercetin

D. Caffeic acid

E. Myriceting

F. Rosemarinic acid

It is a great source to fight with the free radicals in the body. Oxidative stress and cell damage can happen due to free radicals but consuming antioxidants rich can help to decrease the risk of developing health hazards connected with free radicals such as cognitive decline, a few types of cancer and disease related to the heart.

3. Rich in Minerals & Vitamins

Chia seeds are rich in minerals such as zinc, calcium, magnesium, iron, etc. Zinc helps in improving the growth and cell division while magnesium and calcium helps to strengthen the bone health. The immune system of the body is enriched by chia seeds if you add a few to your diet than adding supplements.

4. High in Protein

Chia seeds are highly rich in complete protein with nine amino acids present in it which the body cannot make by itself. Polyphenols are plant compounds filled with antioxidant properties which helps us to prevent from a variety of several diseases and keeps anyone healthy.

5. Carbohydrates & Fat

The carbohydrate composition of chia seeds is mostly constituted by rich fiber in it. It has become an obesity control strategy of several dieticians due to their high fiber content in it.

6. Fatty Acids

Chia seeds has a variety of amino acids which are endogenous, help us in improving our immune system and enhance the energy inside the body. Omega 3 fatty acids prevent heart disease and strokes because they have polysaturated fat in it says Harvard Health.

7. Rich in Nutrients

Chia seeds acts as the nutritional nest. It is a very low-calorie diet. One ounce of chia seeds consists of just 138 calories. It is a nutrient power house nests that helps in the risk of severe disorders such as osteoporosis, stably retaining the bone density and also rich in minerals.

8. Lower the Spiking of Sugar Levels

The fibers in the chia seeds helps us to slow down the LDL cholesterol which can subsides the sugar level spiking after the meal. It also regulates the blood sugar with the help of other beneficial compounds. Research studies have shown that its intake resulted in the post meal jump of the blood glucose level and creates a feeling of fullness which can avoid craving of food or sweets.

9. Supports Weight Management

Chia seeds provide 23 percent of recommended dietary which is the highest of any food which has an intake (RDI) of magnesium, the highest of nearly any food. It is a gluten-free diet. These tiny seeds help you lose weight, increase your daily protein intake, and improve the sensitivity of insulin and the metabolism of lipids.

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10. Good for Bone Health

Chia seeds contain the 3 important minerals magnesium, calcium and phosphorous which help in the bone health. Good bone health indicates in maintaining the bone health density.

11. Good for Dental Health:

Chia seeds helps in building the calcium which is the strengthening factor. Zinc supports the Tartar formation by preventing plague from mineralizing on to the teeth and it has a soothing antibacterial effect on germs which is the reason for bad breath. Since it’s rich in Vitamin A it helps in oral health and strengthens the teeth.

12. Great Foods for Mothers

Since Chia seeds are a good source of Omega 3 it eases the uneasiness in to be mothers and make them energetic. It work as miraculous seeds, which help in boosting the red blood cells and ease digestion.

13. Good for Heart Health

Chia seeds lessens the risk of cardio vascular diseases which has the source of omega 3 nutrients and quecetin within. Since it has soluble fiber it prevents the lower LDL and blood pressure levels which takes care of the wholesome heart health.

14. Prevents Inflammation

Caffeic acid, an antioxidant it can prevent the body from inflammation. Chronic inflammation and inflammatory illness can be reduced with the regular intake of chia seeds.

15. Skin Health

The main reason for skin problems are due to inflammation. The cooling character of chia seeds keeps any individual healthy by reducing inflammation. It act against free radical damage caused by UV exposure with it a strong antioxidant. It prevents ageing and its symptoms. Since its highly rich in omega-3 acids it serves as an element of protection to the skin.

16. Enhancing Metabolism

Since it’s great in hydration it keeps the body supple with energy. It is highly rich in protein, fiber, vitamin A, Vitamin c, iron and potassium it keeps the body and skin glowing. Vitamin B has chia seeds that speed up the metabolism. The rich fiber in it helps in burning belly fat which can reduce visceral adipose tissue.

Side Effects of Chia seeds

There are some side effects in chia seeds.

1. Digestion Problems

Chia seeds are high in fiber so taking it without proper hydration can bring you digestion problems. Drink plenty of water to avoid digestive issues.

2. Allergic Problems

Chia seeds may bring you allergic reactions for some people. Allergic problems like itching, swelling and breathing problems. Consult a doctor soon if you get any allergic issues.

3. Lower Blood Pressure

Chia seeds may bring you slight low blood pressure due to their high omega-3 fatty acid content. It is good for many people but some people already with low blood pressure may get this problem. Do exercises and monitor your blood pressure regularly.

Chia Seeds Recipes for a Balanced Diet

smoothie for chia seeds

Chia seeds are very easy to add in our daily diet. You need not cook or grind but we can add it raw or soak it and add it in juices or recipes. Since it can absorb fat and water, it can be added as a thickening agent in soups. You can add it to yogurt, oatmeal, beverages, smoothies, bakery products etc.,

Rose dip:  This is an awesome mouth smacking recipe.

Ingredients needed: Slim milk, Rose petals, chia seeds, honey, nuts (Almonds, Cashew)

1. Take a glass full of slim milk.

2. Take a hand full of Rose petals and crust it with the nuts in the mixer.

3. Mix it with the milk, add honey and chia seeds to it

4. Top it with a few rose petals and saffron.

5. Freeze it for 10 mins and then serve it.

Note: Diabetic patients do not add honey.

The Bottom Line

Chia seeds are high in fiber, nutrient, rich in vitamins, soluble in nature but it takes time to digestion. Soak it for atleast 30 mins before consumption. It has lots of good things such as heart, skin, dental, weightloss, inflammation but still consult your medical practitioner before munching it for your choice as a healthy diet.

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