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.

Top 10 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 and weight loss

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.

Lowers cholesterol levels

Chia seeds contains high amounts of omega-3 , fatty acids and antioxidants which helps in reducing cholesterol levels in the body.

Reduces Blood sugar levels

Chia seeds contains high levels of fiber which helps in improving insulin sensitivity. High levels of fiber helps to reduce insulin levels and stabilize blood sugar levels. This reduction in blood sugar levels reduces the chances of diabetes.

Helps in reducing anxiety and depression

Chia seeds contains high amounts of nutrients like magnesium, omega-3 fatty acids, antioxidants, fiber , protein etc. These nutrients makes chia seeds high nutritious in nature and helps in reducing anxiety and depression levels.

Chia seeds for hair

Chia seeds contains high amounts of various nutrients like amino acids, omega-3 fatty acids, zinc, magnesium etc. Amino acids reduces hair fall and helps in hair growth. Zinc prevents hair thinning issue and keeps hair follicles healthy. Omega -3 fatty acids support scalp health.

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.

How to eat chia seeds

Chia seeds can be made part of dish and meals in various ways and forms. Some of ways to consume chia seeds are :

Chia Pudding

Chia seeds can be added to batter to make chia pudding

Chia Seed Water

mix 1-2 spoons of chai seeds in a glass of water and stir it well. wait for 15-20 minutes until seeds absorb water and turn into a jelly like liquid. This liquid can simply be used for drinking.

Salads

Sprinkle chia seeds on salads and consume it for nutrition.

Jams

Mix fruits, chia seeds and natural sweetener. Mash them properly and wait for 45 minutes till it gets a jam like consistency. It can be consumed directly.

What is Chia seeds called in various languages

Chia seeds in hindi

chia seeds in hindi is called चिया बीज (Chia Beej).

Chia seeds in marathi

chia seeds in marathi is called चिया बिया (Chia Bija).

Chia seeds in kannada

chia seeds in kannada is called ಚಿಯಾ ಬೀಜಗಳು (Chia Beejagalu).

Chia seeds in bengali

chia seeds in bengali is called চিয়া বীজ (Chia Beej).

Chia seeds in gujarati

chia seeds in gujarati is called ચિયા બીજ (Chia Beej).

Chia seeds in malayalam

chia seeds in malayalam is called ചിയ വിത്തുകൾ (Chia Vithukal).

Chia seeds in tamil

chia seeds in tamil is called சியா விதைகள் (Chia Vithaigal).

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.