Priya
M.Sc Nutrition and Dietetics
Have you seen small black things as toppings for your fruit salad? In your yoghurt? In your pudding? Even in your water? and you must have heard it’s chia seeds, which are good for health.
Let’s see what good seeds do to our health, shall we?
Chia seeds had grabbed everyone’s attention in recent days, and most of us started consuming them on a daily basis. There is no doubt that chia seeds are superfoods. It can be versatile, and it is filled with essential nutrients like fibre, protein, vitamin E, vitamin B complex, and omega fatty acids. If these are not enough to convince you to eat chia seeds, then read more below about why you should eat chia seeds.
Top 10 Benefits of Chia Seeds
1. Supporter of your weight management
I can’t stress this enough: “No single ingredient can make you lose or gain weight.” It’s about habit. In that way, chia seeds are a wonderful ingredient that can aid in healthy weight loss. The protein and fibre in it create a feeling of fullness and reduce your appetite and cravings, which in turn prevents overeating.
2. It helps dose you off
Tryptophan (a precursor of serotonin and melatonin) is present in chia seeds. As a nutritionist, I would recommend drinking chia seeds with water before going to bed if you are someone who’s been struggling with poor sleep.
3. It makes your bones stronger.
The calcium and manganese in chia help improve and maintain skeletal health. The antioxidants also protect teeth from damage.
4. Better option for your healthy fats
Couldn’t be a better choice for healthy fats. Omega-3 fatty acids have several roles in lowering your LDL and triglycerides. Also, omega-3 fatty acids help lower blood pressure and prevent any accumulation of fat along the heart walls.
5. Rescuer of your digestive problem
By nature, chia seeds reduce your digestion process, thereby helping with the maximum absorption of micronutrients. The soluble fibre even helps with smooth bowel movements and relieves constipation.
6. Fighter of your inflammation
Inflammation is a common factor in the development of inflammatory conditions like arthritis. Inflammation in the gut leads to digestive disorders and even chronic diseases like CVD, diabetes,
By including chia seeds in a regular diet, you help yourself reduce the risk of these conditions. Caffeic acid, an antioxidant present in chia seeds, helps reduce inflammation.
7. It can take care of your heart health
The nutrient package helps with relieving inflammation, lowering cholesterol, and paving the way for better heart health. The mineral combo in chia seeds helps lower blood pressure. Magnesium plays a major role in relaxing blood vessels, and potassium helps with fluid balance.
8. Kick out free radicals
The phenolic compounds, flavonoids, and vitamin E neutralise the free radicals, thereby preventing their damage to tissues or cells. Fibre, omega-3 fatty acids, and minerals also support this action.
9. Promising you better skin health
The nutrient profile of chia seeds satisfies every need for better skin health, and as a bonus, these seeds can absorb 10 times their weight in water, which promises great hydration. If you are someone struggling with acne, eczema, or psoriasis, it is a good option to include chia in your daily diet.
10. The best hack ingredient to help your hormonal imbalance
As chia seeds are rich in zinc, iron, calcium, and magnesium, they all reduce mood fluctuations during PMS or even during conditions like hormonal imbalance.
Omega + fibre + phytoestrogen + antioxidant : these combo helps with production or balancing or support the effects of hormones like prostaglandins, insulin, oestrogen to promote better hormonal balance.
How to eat chia seeds :
- Soaked chia seeds: soak the chia seeds in water for at least 20 minutes and drink them along with water.
- As toppings : Toppings for the tour include fruit salad, pudding, smoothies, and milkshakes.
- With breakfast : You can even sprinkle it over your breakfast cereal.
Who shouldn’t take Chia seeds:
- Chia seeds are known to lower blood pressure, so if you are on pills for hypertension or diabetes, consuming too many chia seeds will lower your blood pressure more and might lead to other health complications.
- Allergies to chia seeds are pretty rare, but if you notice vomiting, diarrhoea, or itching, then consult your doctor and restrict taking chia seeds.
References
2. Knez Hrnčič, M., Ivanovski, M., Cör, D., & Knez, Ž. (2019). Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules (Basel, Switzerland), 25(1), 11. https://doi.org/10.3390/molecules25010011
3. Chia Seeds. The Harvard TH Chan. https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
4. SMarcinek, K., & Krejpcio, Z. (2017). Chia seeds (Salvia hispanica): health promoting properties and therapeutic applications – a review. Roczniki Panstwowego Zakladu Higieny, 68(2), 123–129.
5. [ for fig 1 & 2 refer the canva link : https://www.canva.com/design/DAFWOe8mCl8/3A6HRo3wGkJUh5Da7SwQQw/edit?utm_content=DAFWOe8mCl8&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton]
Frequently Asked Questions
Chia seeds are high in protein and fiber, which can create a feeling of fullness and reduce appetite, helping with healthy weight loss.
Chia seeds contain tryptophan, which can aid in better sleep. Drinking chia seeds with water before bedtime may help those struggling with poor sleep.
Yes, chia seeds contain calcium and manganese, which support and maintain skeletal health, as well as antioxidants that protect teeth from damage.
Yes, chia seeds aid in digestion by reducing the digestion process, promoting smooth bowel movements, and relieving constipation due to their soluble fiber content.
Individuals on medication for hypertension or diabetes should be cautious with chia seeds, as they can lower blood pressure. Allergies to chia seeds are rare but should be addressed with a doctor if experienced.
Priya
M.Sc Nutrition and Dietetics
M.Tech Food Biotechnologist
M.Tech Food Biotechnologist
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