Despite their small size, chia seeds contain a powerhouse of nutrients, including calcium, Omega-3 fatty acids, vitamins, and antioxidants. They have a mild, nutty flavour and can be health benefits to a balanced diet.
Some research suggests chia seeds could help boost the proportion of “good” to “bad” cholesterol in the blood.
This article discusses what is chia seeds, their health benefits, nutritional content, level of consumption and uses of chia seeds.
What is chia seed?
Chia seeds, which are the edible seeds of the flowering plant Salvia Hispanic, a member of the mint family, were once a significant food crop in Mexico and Guatemala (Country in Central America). When consumed as a part of a well-balanced, plant-rich diet, the components found in chia seeds may help prevent the onset of several chronic illnesses. It is a desert plant that requires little water, making it “a highly sustainable crop.
What are the Benefits of Chia Seeds?
Chia seeds provide a variety of benefits. Chia seeds are frequently referred to as the “powerhouse of nutrients” since they are a tremendous source of vitamins, minerals, and potent antioxidants.
A diet with enough fibre maintains the digestive system healthy and helps prevent constipation. “One of the main benefits of chia seeds is that they are high in fibre, with only 2 tablespoons (one ounce) offering 11 grammes of fibre,” says Cassidy Reeser, RD, a registered dietitian in Atlanta, Georgia.
Goods Source of Iron:
Chia seeds are a popular food item as it contains high omega-3 which leads to a healthy life. The daily need for iron in an adult is 8 to 18 milligrammes. By supplying your body with 2.2 milligrammes of iron each day through the consumption of 2 tablespoons of chia seeds, you can raise your haemoglobin levels.
Weight Loss and Cholesterol Benefits:
Consuming chia seeds consistently for 12 weeks encouraged significant weight loss, especially in people who were obese. The participants’ cholesterol health also improved.
Happy Heart
Quercetin (used as a food supplement to reduce allergic responses or boost immunity), an antioxidant found in chia seeds, can lower your chance of acquiring several illnesses, including heart disease. The seeds include a lot of fibre, which can lessen your risk of heart disease and high blood pressure.
Improved Blood Sugar Levels:
Fiber levels in chia seeds are high. According to research, fibre may help you reduce insulin resistance and enhance blood sugar levels, which reduces your risk of developing metabolic syndrome and type 2 diabetes. Furthermore, research has demonstrated that chia seed bread lowers blood sugar responses more than traditional bread, lowering the risk of high blood sugar.
Potential skin benefits:
Chia seed fatty acids and water consumption both have the potential to soothe itchy skin. More study is necessary because there are no direct studies on the skin advantages of consuming chia seed water.
Benefits of Chia Seeds in Water:
Many people prepare chia seeds in water too. Chia seeds absorb the water that they are placed in. Because of their extraordinary capacity for absorption, chia seeds can swell to a size of up to 12 times what they were before being soaked. Some people utilise the straightforward beverage chia seed water to assist in warding off hunger and support weight loss objectives. ‘ The best time to drink chia seed water depends on your personal preferences, according to healthline.’
Benefits of Chia Seeds in Lemon Water:
Regular chia seed consumption helps protect your heart and maintain its health. Even though drinking lemon water on its own is beneficial, chia seeds can enhance its benefits. This drink can help you prevent many ailments, detoxify the body, reduce weight, and enhance heart health.
Uses of Chia Seeds in Culinary
How should you use chia seeds in cooking? Because they can be utilised in so many different ways in trendy cuisine, chia seeds are growing in popularity. They can give variety to bread and biscuits as well as serve as a crunchy topping for soups, salads, and desserts. Smoothies, muesli, and ice cream all benefit from the taste and texture of chia seeds. Chia seeds can also be ground into wholesome flour and used for baking, or you can sprout them and use the sprouts in salads.
Chia Pudding with Coconut Milk and Mango Vegan Recipe:
Combine 2 teaspoons of chia seeds with 200 mL of coconut milk, agave syrup, and ground vanilla; mix, and chill for the night. The following morning, purée a mango and combine it with chia pudding in a glass. Mango can be substituted with blueberries or raspberries.
Strawberry Chia Jam Vegan Recipe:
Puree 200 g of strawberries along with the juice from a half-lemon to create the raw version. Add a little simple syrup to sweeten. Mix well after adding 2 teaspoons of chia seeds. Overnight, place the jam in the refrigerator to thicken. The jam lasts about two days in the refrigerator. The jam’s shelf life can be extended to roughly a week if the fruit is first boiled before being combined with the chia.
Consumption Level:
The benefits of chia seeds in your diet may be numerous. The RDA for chia seeds is not known. Nevertheless, consuming 50 grammes per day, or about five teaspoons, is safe. While you might be eager to try these internet-hyped meals, this post is a reminder that not all foods out there are designed for you, writes Vara Yanamandra, a specialist in Ayurveda, on Instagram. No doubt a nutritious food, the expert continued, but he also emphasised that, like any food, “it can cause unpleasant side effects when eaten in excess.”
Conclusion:
Chia seeds are rich in antioxidants, iron, calcium, Omega-3 fatty acids, and other minerals. They have a mild, nutty flavour and can be a healthy addition to a balanced diet. Due to the high fibre content of chia seeds, insulin resistance may be lessened and blood sugar levels may be improved. Chia seeds’ fatty acids may be able to soothe itchy skin.
Some people utilise the straightforward beverage chia seed water to assist in warding off hunger and support weight loss objectives. Smoothies, muesli, and ice cream all benefit from the taste and texture of chia seeds. They can be used in soups, salads, and desserts as a crunchy topping. Chia seeds have no recommended daily allowance (RDA), although 50g is a safe quantity to eat each day.
