Chia Seeds: Health Benefits And Recipes
Published on: 02-Dec-2022
10 min read
Updated on : 02-Nov-2023
Chia Seeds: Health Benefits And Recipes
Chia seeds belong to the mint family, native to southern and central Mexico. They are greyish with black or white spots on them and hold 12 times more water than their weight.
We have heard many good things about chia seeds, which are mostly true. However, these tiny seeds are potent in many ways so try to incorporate chia seeds into your diet in multiple ways, which we will discuss in this blog further.
Table Of Contents
1. Nutritional Value Of Chia Seeds
2. Health Benefits Of Chia Seeds
3. Ways To Inculcate Chia Seeds In The Diet
4. Chia Seeds Recipes
5. Dietitian’s Recommendation
6. The Final Say
Nutritional Value Of Chia Seeds
One tablespoon of chia seeds contains the following nutrition.
- Calories- 73 kcal
- Fat- 4.60g
- Protein- 2.50g
- Carbohydrates- 6.30g
- Fibre- 5.2g
- Potassium- 61mg
Health Benefits Of Chia Seeds
1. Potent In Omega-3 Fatty Acids
Chia seeds are rich in ALA (alpha-linolenic acid), which is great for many ailments like cholesterol and other heart issues.
Chia seeds are an ancient grain gaining extreme popularity. April 2016 Food Science and Technology Journal review states that 65 per cent of their oil content consists of alpha-linolenic acid. This compound makes chia seeds a good source of omega-3s. According to the researchers, this fatty acid has many beneficial effects on asthma, diabetes, cardiovascular disease and inflammatory bowel syndrome.
2. Good For Weight Loss
People run behind chia seeds, especially for weight loss. Being rich in fibre, chia seeds keep you full for an extended period, which curbs the sweet craving and makes you eat fewer calories, enhancing weight loss.
3. Cures Constipation
Chia seeds are rich in soluble fibre, which becomes a gel when mixed with water and swells. It adds bulk to the stools and smooths the bowels by curbing constipation and bloating.
4. Antioxidant Rich
Chia Seeds are rich in antioxidants that fight the body's free radicals by reducing the chances of chronic diseases and keeping skin healthy and youthful.
According to a study published on the Nutrients of Chia seeds in March 2016, they are also a source of antioxidants, for example, chlorogenic acid, caffeic acid, myricetin and quercetin. Quercetin, a polyphenol derived from plants, has many biological benefits, including anti-carcinogenic, anti-inflammatory and antiviral activities.
5. Improves Metabolism
Chia seeds are rich in magnesium, zinc, iron and vitamin B, which promote metabolism and energy. Thus promoting fat burning process and healthy weight loss.
6. Manage The Blood Lipid Levels In the Check
The omega-3 fatty acids in chia seeds reduce the LDL(low-density lipoprotein) and increase HDL(High-density lipoprotein) in the body, reducing the chances of stroke and heart attack and regulating blood pressure. Also, chia seeds lower the triglyceride level in the body, reducing plaque formation in the arteries.
7. Reduces Diverticulosis
Diverticulosis forms a pouch-like structure in the intestines, which may or may not cause inflammation. Chia seeds, rich in antioxidants, lower inflammation and omega-3 fatty acids, smoothen the lining of the intestine.
As per the study of NCBI(National Center for Biotechnology Information), chia seeds, simply because they are vegetarian and rich in omega-3s, are found to help prevent diverticular disease.
8. Generates Electrolytes
Chia seeds are packed with minerals which help the muscles and heart function better. Chia seeds also provide a good amount of potassium, reducing blood pressure in the body.
Ways To Inculcate Chia Seeds In The Diet
Here are a few ways to inculcate chia seeds to the diet. Have a look!
- Add chia seeds to yoghurt with some fruits. This will add fibre to the dish and other minerals, improving gut health.
- Add 1 spoonful of any detox water to boost immunity and increase satiety.
- Use in salads. You can simply add 1 spoonful of chia seeds to any vegetable or fruit salad. However, make sure you drink enough water throughout the day and after having the salad because chia seeds tend to absorb water from the gut to swell.
- Add soaked oats or other cereals for 15 minutes of breakfast to feel full for extended periods.
- Mix while making smoothies, but letting it swell before adding it will add a gel-like texture to the smoothie and make it more fulfilling.
Chia Seed Recipes
1. Chia Fruit Pudding
Loaded with omega 3 and fibre so it is a fulfilling pudding to have as a dessert.
- Milk (low fat)- 1 cup
- Chia seeds- 1 ½ tbsp
- Vanilla extract- 2-3 drops
- Salt for taste
- Honey- 1 ½ tsp
- Apple/strawberry- A few slices
1. Take a deep bowl and add chia seeds, vanilla extract, salt and honey, then add milk and mix well.
2. Keep it in a refrigerator for 2 hours for thickening.
3. Serve by putting fruit slices on it.
2. Chia Seeds And Kokum Drink
A digestive drink with the goodness of fibre.
- Chia seeds- 1 tsp
- Powdered sugar- 1 tbsp
- Semi-dried kokum- ⅓ cups
1. Soak the chia seeds and kokum in the different bowls for 30 minutes until they swell properly.
2. After 30 minutes of soaking, blend the kokum with water until smooth.
3. Mix 1 cup of water and kokum paste to form kokum water.
4. In another bowl, properly strain the chia seeds’ water, add powdered sugar and chia seeds, and mix well until the sugar dissolves.
5. Mix kokam water and chia seed blend.
6. Serve chilled or at room temperature.
Chia seeds are rich in tryptophan, an amino acid that promotes the secretion of the sleep hormone melatonin and serotonin, improving sleep and disturbing the sleep cycle.
Also, chia seeds are rich in magnesium which can prevent memory issues, insomnia and tiredness and fatigue.
- Dietitian Akshata Gandevikar
The Final Say
Chia seeds are a versatile ingredient with many health benefits, from controlling the peak of blood sugar levels to lowering the chances of a stroke and heart attack. It is combined with so many dishes to improve the nutrient potency of the dish, and the presence of omega-3 fatty acids keeps the overall health in check, and the fibre keeps the gut health in check.
1. Are chia seeds and basil seeds the same?
No, they are not the same, but their function is the same. Chia seeds can be consumed in raw form, but basil seeds need pre-preparation before consumption.
2. How much chia seeds should be consumed in a day?
Anyone in a day can consume 1-2 tsp of chia seeds.
3. Can we substitute chia seeds and basil seeds?
Yes, you can get it in an emergency, but chia seeds are more nutritious than basil seeds.
4. Is chia seeds safe for pregnant women?
Yes, chia seeds are safe to prevent bloating and constipation, a common issue in pregnant women.
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