Chia seeds Benefits, Usage and side-effects

What is Chia?

Chia seeds are often known as “miracle seeds”, “superfood” and “the food for endurance runners”. In context to History, the Mayan and Aztec warriors used chia seeds as their sole food source when traveling long distances, because just a small pouch carried at their waists provided complete nutritional sustenance for days.

Chia seeds are collected from a desert plant called Salvia Hispanica, and its origin is believed to be in Central America. Chia seeds have gained attention as an excellent source of Omega-3 fatty acids.

Chia seeds are the one-stop solution with multifaceted benefits and you can add them to your daily diet without thinking twice. It helps in digestion, and weight loss; cleanses the colon, assists in arthritis, and many more. Chia seeds come from a plant called Salvia Hispanica, which grows mainly in deserts. It is a very good source of Omega-3 fatty acids, magnesium, calcium, and other essential bioactive compounds.

Health Benefits of Chia Seeds

Here is a detailed view of the benefits of Chia seeds:

Heart Diseases:

Chia seeds are highly nutritious, loaded with antioxidants, and help to lower heart risks. It contains a good amount of omega-3 fatty acid, which contributes to HDL, or “good” cholesterol which helps in the cardiovascular system.

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Bone strength:

Chia seeds are rich in bone–building micronutrients, like phosphorus, zinc, magnesium, and of course calcium in fact chia seeds contain more calcium than most dairy products.

Obesity:

The fiber in chia seeds slows the absorption of food which helps you keep fuller longer, thereby you intake less quantity of calories. Also, an important weight loss nutrient, Protein is abundant in Chia seeds.

Skin Ailments:

It is proven that antioxidants help in preventing skin wrinkles. The anti-inflammatory properties of chia seeds could help treat acne.

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Improve Digestion:

Having a good amount of fiber, chia seeds help in digestion and solve bowl-related problems like constipation and inflammation.

Chronic Inflammation:

A study has found that eating chia seeds every day reduces the inflammation marker by 40%. Chronic inflammation contributes to a host of other diseases and does not typically have strong symptoms. Obviously, it is worth including chia seeds in our diet, and luckily there are many simple ways to consume them.

Chia Seeds Uses:

• Mix 2 tbsp of chia seeds with a cup full of milk and rest it for 3 hrs or until the liquid thickens and then consume it as a pudding.
• Simply mix 1 tbsp of raw seeds into the pancake batter and enjoy a healthy meal with some added benefits.
• Blend 1 tbsp of seeds into your smoothie/protein shake and enjoy.
• Soak the Chia seeds uses for 30 min in water and blend it with juicy fruit and drink.
• Try sprinkling the seeds over a bowl of fresh cereal or oatmeal.

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Nutritional Value of Chia Seeds:

Chia seeds are small but powerful. It holds ample nutrients compared to its size. Let’s have a look at its nutrient value.(Amount per 100 grams)

Sugar	486
Water	6%
Protein	16.5 grams
Carbs	42.1 grams
Sugar	0 grams
Fibre	34.4 grams
Fat	30.7 grams
Cholesterol	0 mg
Sodium	16mg
Potassium	407mg
Vitamin	2%
Iron	42%
Calcium	63%
Magnesium	Potassium

Chia Seeds Benefits Health for Females:

Chia seeds benefits are a good source of antioxidants, a substance that helps speed up the skin repair process and prevents further damage. Also, it increases collagen levels, which gives glowing skin.

Including chia seeds in your diet can help regulate hormones and normalize menstrual flow. As chia seeds are anti-inflammatory, they may help with heavy bleeding and ease cramps.
Certain types of seeds, such as pumpkin, flax, and chia help to regulate the levels of estrogen, progesterone, and other hormones.

Chia seeds are packed with calcium, magnesium, iron, and zinc which are very beneficial to a woman suffering from PCOS.

Chia Seeds Health Benefits for Men:

It is proven that chia seeds help to boost testosterone naturally. Testosterone is associated with feelings of power, energy, and sex drive. Due to this, there is no fatigue even after long hours of sexual activity. Additionally, it has essential fatty acids, which serve as building blocks for hormones. If taken in the right quantity it improves brain health.

Effects of Chia Seeds:

Chia seeds contain 5 times more calcium than milk, 7 times more vitamin C than oranges, 3 times more iron than spinach, twice the potassium content of banana, and 8 times more omega-3 than salmon!!

It increases energy and Stamina, strengthens the immune system, helps to lose weight, normalizes blood sugar levels, and cleanses the colon

Side Effects of Chia Seeds:

Though chia seeds are considered a superfood regarding their nutritious value they may pose some risk if it is not taken in the right quantity.
Chia seeds allergies are rare but documented in a handful of cases. It varies from person to person. Food allergy symptoms may include vomiting, diarrhea, and itching of the tongue or lips. Consuming too much chia seeds may cause interactions with some medications.

Dry chia seeds absorb water and swell up, so they may get stuck in the food pipe. Therefore, soaked chia is preferable. And try to intake a good amount of water additionally.

Conclusion:

Chia seeds are famous for their various nutrients and omega-3 fatty acids. 2 tbsp of chia seeds in the diet is s favorable dosage for adults. It is available in the market in black and white, both carrying the same benefits.