Chia Seeds: Health Benefits and Uses

In recent times, there has been a lot of buzz about these tiny multi-coloured seeds called chia seeds. Be it a health blog or a lifestyle column, chia seeds have been on the top of the list. People who haven’t tried chia seeds and just have heard the word on the street might be confused as to why be they so special.

This detailed blog is for the people who want to know what all the fuss is about regarding chia seeds. Here is everything you need to know about the nutritional profile and health benefits of chia seeds.

Why chia seeds are called a superfood?

Chia seeds are the new talk of the town. In recent years, people have started recommending chia seeds as the most nutritious and healthy food. True to the word, it has indeed a very rich source of nutrients like iron, calcium, magnesium, zinc, phosphorous, etc. On top of that, they are among the highest sources of plant-based omega acids. Omega-3 fatty acids are considered as the “good fats” as they have a positive effect on cholesterol and blood pressure.

Another reason why chia seeds are referred to as a superfood is because they are full of antioxidants. Many studies around the world have claimed that getting these antioxidants from food has numerous health benefits. Antioxidants fight with free radicals that damage cells in our bodies and bring diseases like cancer. They are also enriched with fiber and protein that provide energy and are also very essential for the normal functioning of the body. They contain all the amino acids that our body needs but can’t produce itself.  A spoonful of chia seeds can help you to reach your RDI (Required Daily Intake) of all minerals and vitamins quite easily.

Can chia seeds really help with weight loss?

Being overweight or having high body fat can invite several health complications. As people are getting more conscious about their health and weight, they have started adapting exercises and food that can help them lose weight. People are widely using chia seeds for weight loss these days.

Chia seeds are high in fiber and absorb water up to 12 times their weight when soaked. This helps to promote the feeling of fullness and lowers your appetite.

Taking chia seeds in breakfast can reduce your food intake for the rest of the day and hence help you eat fewer calories. However, chia seeds on their own cannot give you drastic results. They should be an addition to a healthy diet and lifestyle.

What are the other health benefits of chia seeds?

• Chia seeds can reduce the risk of heart diseases. They contain omega-3 fatty acids which are also known as “heart-healthy fats”. They help to lower the bad cholesterol level and raise good HDL cholesterol.
• Chia seeds also prove to be beneficial for diabetic patients. Some studies have observed that chia seeds can help control blood sugar levels and increase insulin sensitivity. 
• Adding chia seeds in your regular diet can reduce blood pressure and control chronic inflammation. Due to its high content of calcium, phosphorus, and protein, it also benefits bone health.

How to add chia seeds in your diet?

Chia seeds are very easy to ingrain in your diet. Some of you may get confused in choosing a way to eat them. Given below are a few ways in which they can be easily eaten, absorbed, and digested.

• Chia seeds absorb a lot of water. After they are soaked for 10 to 15 minutes, their texture becomes thick and gel-like which is why they go well with liquid foods. You can add them in your smoothies, shakes or soups to make their consistency thicker. 
• They have little to no taste which makes them versatile. You can add them in breads, baked goods, and sweets to boost their nutritional value.
• Eating chia seeds in the morning can benefit you throughout the day. You can sprinkle them in your salad or mix them with your cereal. 
• You can even eat them raw or mix them in your regular drinking water. 

Summing it up
After reading this blog, chia seeds shouldn’t be a bizarre term for you. Now that you know their health benefits and how to use them, it should be easy for you to bring them in your kitchen and add them in your regular diet. They are gluten-free and low in calories which makes them perfect for health enthusiasts.