Chia Seeds and its Health Benefits
Everyone wishes to look like the celebrities on screen and have a body shape like them. Many people strive very hard to achieve that through strict diets and excessive gyming.
The aim to look like that is because they believe they do not look good enough.
Instead of stopping yourself from eating reasonable quantities of food, in comparison to the meager portions of diet food, Chia seeds are an excellent way to introduce fiber into the meal. It prevents hunger pangs and excessive eating. Hence, Chia seeds are for weight loss are an exceptional product.
What is Chia seed?
Chia seeds are the edible seeds of a plant called Salvia Hispanica, which is native to Central America. They are part of the mint family.
Good quality Chia seeds are oval-shaped, black or white and tiny – around 1mm in diameter. Chia seeds have recently gained a lot of popularity over the internet as a health food and a way to reduce unwanted weight.
These seeds are hydrophilic, which means they have a high affinity for water and tend to keep around 12 times the amount of water than their weight.
The seeds are often used in the preparation of puddings and also are accessible in cereals. These seeds are also seen on top the Instagram-worthy pictures of delicious smoothie bowls.
It has been a food grain, almost as important as maize, since the 16th-century Aztec era but has gained popularity over the internet a few years ago.
Need for Chia Seeds
Chia seeds are becoming a favorite food in many homes because it is nutritious. They have a sizeable amount of proteins, fiber, micronutrients, and healthy fats. They are rich in antioxidants as well, which helps in reducing the risk of chronic diseases.
The seeds, when consumed, provide the nutrients required by the body in large quantities. It helps in cutting out eating large portions of food.
Chia seeds are beneficial as they are gluten-free. You can consume it by those who are gluten-intolerant, which increases their scope of reaching out to people in the market.
They do not contain cholesterol. This factor is helpful as people who have high cholesterol can consume them as well.
They are quick to fix the diet if a strict diet cannot be maintained and have proved to be valuable.
Not only do they help in weight reduction, but also increased energy and better complexion.
High fiber foods, such as chia seeds, prevent diverticulitis and reduce pressure and inflammation on the colon.
You should buy chia seeds as they provide a lot of nutrients in a small quantity.
The seeds are more expensive than other grains. As is always said, “Health is Wealth.” You should know how to follow it.
Benefits of Chia Seeds
You should buy chia seeds because of the increased benefits it provides. You can consume it in various forms. You can trust the chia seed as it has many nutritional values.
The benefits of chia seed are as follows:
It delivers the most amount of nutrients with almost negligible calories.
They are rich in antioxidants. These antioxidants prevent the fats from going rancid.
The carbohydrates in them are fiber. As fiber helps in a proper digestion mechanism, chia seeds are highly recommended for consumption.
They have a high protein content.
The fiber and protein provide a complete package of essential nutrients for the body.
Black chia seeds and white chia seeds are high in omega-3 fatty acids. The acids help cope with depression and anxiety.
As these seeds are nutritious, they help in fighting heart diseases.
The calcium content proves to be beneficial for bone strength.
They help in reducing blood sugar levels, which are high in people who have type 2 diabetes.
The new chia seeds contain all nine essential amino acids which are body does not produce.
The seeds give a remarkable fight to chronic inflammation. It may occur due to a viral or bacterial infection.
Chia seeds relieve the pressure on the colon and allow smooth movement of bowels due to high fiber content.
Dental health also improves due to the consumption of these seeds.
They are easy to incorporate into the diet. You can soak it in water, mixed with cereal and granola. You can use it as an ingredient for puddings and smoothie bowls.
What are Chia seeds composed?
As per the United States Department of Agriculture (USDA) National Nutrient Database, one ounce of chia seeds contains No sugar 131 calories 8.4 grams of fat 13.07 grams of carbohydrates 11.2 grams of fiber 5.6 grams of protein One ounce of chia seeds provides 18% of daily calcium needs, 27% phosphorus, 30% manganese, and lesser portions of potassium and copper.
How to Consume Chia Seeds?
The one question that often arises among individuals is “How to eat chia seed?’ or “How to use Chia seed?”
As these seeds do not have any flavor of their own, you can use them in many dishes. They do not hamper the taste and prove to be beneficial at the same time. You can have these seeds in various forms.
You can soak the seeds in water and eat it like flaxseeds.
You can add it to morning cereal or granola.
You can add it to puddings to mask the texture.
You can sprinkle it on top of smoothie bowls as a garnish.
You can use in the dough for bread or nans.
Chia seeds can be a part of salads for enriching their taste.
You can concoct the sprouts with chia seeds as a part of the ingredients.
You can use it as a part of oatmeal. Many companies have started adding these seeds to their packaged oatmeal.
You can incorporate it in pasta dishes as part of the sauce.
You can use it as an egg replacement in batters due to its viscous texture.
You can use chia seeds in the batter for cakes and pastries.
You can mix the chia seed in jams and fruit preserves.
You can use it as an ingredient for meatballs and burger patties.
You can use it to compliment avocados on toast.
The amount of options is endless on how to eat chia seeds and how to use them in the preparation of meals.
Side Effects of Chia Seeds
Too much of anything is not good. It is also true for the consumption of chia seeds. While the addition of these seeds is beneficial most of the time, if you have too many, it can cause side effects.
Excessive intake of chia seeds can turn out to be harmful for digestion.
Due to the increased fiber intake, it may cause abdominal pain, diarrhea, bloating.
Chronic diseases can occur due to excessive chia seeds.
It can cause inflammation and narrowing of the gastrointestinal tract. It may create a painful bowel movement.
If consumed with imbalanced hydration, it can cause pain and bloat. The water is essential to help high fiber foods to pass through the digestive tract.
Some people find a choking risk while consuming chia seeds.
As the seeds are hydrophilic, they absorb a lot of water. If you eat dry chia leaves, they are risky when exposed to water.
You can allow the seeds to soak in water before using so that they do not expand in the esophagus.
The seeds have ALA fatty acids – alpha-linoleic acid. Increased intake can lead to prostate cancer.
Some people may show an allergic reaction to chia seeds which includes vomiting, swollen tongue, and lips, itching, and diarrhea.
Facts about Chia Seeds
Chia seeds are available in any grocery store. They are also available online.
Many people are opting for a vegan way of eating. You can use the seeds as an egg replacement.
You can either cook it or have it raw. But you must soak the seed in water.
Due to the highly sedentary lifestyle among individuals, it is an excellent way to introduce the right nutrients and help with weight loss.
You should make sure that they are either black chia seeds or white and not uniformly brown.
If the seeds are not mature, that is, they are brown, they will have a bitter taste.
There are various chia seed brands available such as The Chia Co., Bob’s Red Mill, and Nutiva.
You should store the seed in a dry, cool place, and they will last for years.
Once the seeds have absorbed water and become gelatinous, they resemble tapioca balls.
They provide high energy and keep you full for long periods.
It is also known as “The Runner’s Seed” and used by modern-day athletes to stay hydrated and sustain high endurance.
You can soak the seeds in water to have the best results.
You can also soak the seeds in almond milk, coconut milk, and yogurt.
The chia seeds have gained immense popularity online. You can call it a “superfood.”
The cliche methods to lose weight and introduce healthy foods may not be liked by all individuals. You should try to opt for chia seeds due to its multifaceted use and benefits. They provide high quantities of essential nutrients in small consumption quantities. Their popularity has become relevant in the health industry. Doctors are continually raving about the health benefits of these seeds.
Buy chia seeds, reap the benefits, and do the cha-cha! You can easily find the chia seed online on any ecommerce platform. Just search Vanalaya Chia Seed