Chia seeds are among the healthiest plant-based seeds on earth. they are officially transitioned from trendy to the mainstream.
These seeds are a nutrient bank that has amazing health benefits for our bodies.
Chia is an annual herb growing up to 1.75 meters (5 feet 9 inches) tall. but it tastes pretty dull but contains omega-3 in a very rich amount.
What Are Chia Seeds?
This is a small-size seed, which has many benefits, like flax seeds, which have been compared many times for which one has more benefits.
Chia seeds are a group of the mint family, comes from the desert plant Salvia hispanica.
This hispanica seed regularly is sold under its normal name “chia” as well as a few reserved names.
These tiny seeds are more powerful than other fruits, and veggies, also high in protein.
It has several health benefits such as lowering blood pressure, reducing excessive weight, improving mood, reducing stress, etc.
The seeds were anciently used for many things. it was utilized in medicine, blended as a fixing in drinks, ground into flour, and squeezed into oil.
Note: It is cooler than flax seeds in nature, and if your body is naturally hot, then you can consume chia seeds, instead of flax seeds.
Ancient times Believes
Chia seeds are sometimes called “golden seeds“. because ancient times believed that, these seeds had heavenly power.
A brief history of these seeds dates as far back as 3500 B.C., beginning in Central America with the Aztec and Mayan civilizations.
Whole chia seeds are used in Argentina, bolivia, Mexico, and Paraguay for nutritious beverages and food.
In recent years the seeds have gained popularity as a “superfood” means – it is supposed to have tremendous health benefits.
Note: The arrival of Europeans in the 16th century saw a decline in the production and use of chia seeds.
Like many of the ancient grains, chia was lost for some time.
In today’s time, chia is grown in a few Latin American, however, its main market is fast becoming Australia.
Chia seeds 2 tablespoons (28 to 30-gram seeds) and 138 calories per ounce.
Note: A tablespoon of chia to 1 to 2 cups of water. and setting it to sit for about 10 to 15 minutes will let the seeds start to gel.
Here we measure 1 ounce (28 g) means – 2 tablespoons of chia seeds value.
|Total omega-3 fatty acids||4915 milligram|
|Total omega-6 fatty acids||1620 milligram|
|Calcium||18% of the Daily value|
|Phosphorus||27% of the DV|
|Potassium||1% of the DV|
|Sodium||0% of the DV|
|Zinc||7% of the DV|
|Manganese||30% of the DV|
Essential Vitamins and Minerals
Chia seeds give a rich amount of minerals but contain a very small amount of Vitamins.
- Manganese: liable for building connective tissue, bones, blood-clotting factors, and intercourse and mostly found in:
- Copper: It plays a vital role in making RBC, and maintains the Immune system.
- dark chocolate
- green vegetables are the best sources of copper.
- Zinc: Zinc is found in body cells. it is needed for our defensive system to work properly and even plays a critical role in wound healing.
- Potassium: It helps our heartbeat stay regular, helps our nerves to function, and muscles to contract.
- Phosphorus: It is the second most bountiful mineral in the body. It is available in each cell of the body.
- The majority of the phosphorus in the body is found in the bones and teeth.
- Calcium: It is very important to keep our bones healthy. also keep your heartbeat, muscles, and nervous system in properly.
Benefits of Chia Seeds
Here are several benefits of chia seeds also have some cons, so consume it in moderate amount here are:
1. Glow Your Skin
An omega-3 fatty acid found in chia increases circulation and reduces dryness and skin inflammation.
Note: It contains omega-3 which protects against skin UV radiation, and also has an anti-inflammatory effect that can help prevent wrinkles.
2. Keep teeth cavity-free, and strong
These seeds are a member of the mint, and contain calcium, phosphorus, vitamin A, and Zinc, as we read before, and these elements all work wonders for your oral health.
Maintains calcium in our teeth which remain teeth strong, and healthy, and prevents tooth decay
Phosphorus and vitamin A have an antibacterial effect that gives you fresh breath.
Zinc prevents harder by keeping plaque from mineralizing on your teeth.
3. Helps In Lose Weight
To lose weight, chia seeds are everyone’s favourite because they contain a rich amount of soluble fibre and protein which helps to lose excessive weight.
The fiber in seeds helps you feel full for longer periods of time.
Protein in it, which significantly reduces appetite. and seeds can certainly be an addition to a healthy lifestyle.
4. Your sleep schedule will become Consistent
These seeds are very helpful for deep sleep. and rich in “tryptophan” which assures your relaxation during the right hours.
A study by the University of Texas health science found that tryptophan can even treat serious sleep disorders.
5. Prevents Constipation
Chia provides about 50% of the average dietary fiber requirement in just a 1/4 cup serving. the fiber in it provides multiple health benefits.
Chia seeds work to ease constipation, but how? it has gel-like property, which may help with soften stool and faster to pass.
Note: Just make sure to increase your intake slowly and drink plenty of water as your body adjusts to these positive changes.
Side effect of Chia Seeds
1. Leads Dehydration
Chia absorbs water, In this case, if you are eating too many chia seeds, and don’t drink water, can cause issues like constipation, and abdominal pain.
Make sure to increase water intake while eating chia seeds.
2. Can lead Gas, Inflammation in some peoples
Chia seeds have an anti-nutrient compound like “lectins” which is good in small amounts.
But if their intake is high, they can cause gas, bloating, inflammation in some people.
3. May Allergic Reaction
In some cases, it may cause mouth ulcers, rash, redness, in some people, Like I have allergic to chia seeds if I do overdo.
If you are a beginner and see any side effects, such as bloating, any other discomfort, so avoid them, or decrease their intake quantity.
Way To Eat Chia Seeds?
If you have heard about chia, but you don’t know how to consume it?
You can add chia seeds, to your diet, smoothie, bar, cookies, etc as you like.
Chia will improve the texture, and make each bite perfectly satisfying.
1 cup of oatmeal, with 1 or 1/5 tablespoon of chia seeds make your morning better than ever.
If you don’t want to consume chia seeds in gel form, so you can try seeds – cooked from, which are delicious. I have personally, consume it.
Chia gel helps keep baked cookies moist and maybe you can use it for the next morning, you can also try its muffins, add chia seeds before baking.
3. Protein bar
These seeds are very popular in homemade recipes like an energy bar, granola, laddoos, shakes, or protein bar.
Try making other energy bars with some coconut oil, nuts, vanilla. or may add other healthy items like chocolate, dried fruit as well, which one you like.
4. With water
Note The best and simplest way to consume chia seeds, just to take 1 glass of water, add 1 tablespoon chia seeds in water.
According to your ability), then leave it for 15 to 25 minutes for a soak.
After a few minutes your delicious, easiest, with no taste home-remedy dish is ready to consume, which is best for weight loss.
If you are eating too many chia seeds, and don’t drink water, can cause issues like constipation, and abdominal pain.
Chia seeds are best for reducing constipation because it has gel-like properties which make stool hardness.
The best and simplest way to consume it, just to take 1 glass of water, add 1 tablespoon chia seeds in water.