The top 20 health benefits of chia seeds you must know!

A tiny seed but a big difference!

The strongest in nature can be small. Chia seeds come with an excellent example. The little black-and-white seeds are roughly the size of a sesame seed and have been eaten for millennia, now known the world over as one of the healthiest foods we have.

Over the past few years, chia seeds have become well-known in India for their extraordinary nutritional value and health benefits. They are readily available, inexpensive, do not need cooking and can be incorporated into most food or beverages, without altering their taste.

Nutritionists at Criticare Hospital, Lucknow, suggest that everyone should make chia seeds a part of their regular diet. These are the 20 most important health gains of Chia Seeds that everyone should be aware of.

Why Chia Seeds are So Healthy?

A mere 2 tablespoons of chia seeds (about 28 grams) provides you with 11 grams of fibre, 4 grams of protein, 9 grams of fat (mostly omega-3 acids) and considerable amounts of calcium, magnesium, phosphorus and zinc. That’s why chia is truly special when it comes to taking a daily nutrient addition.

The Top 20 Health benefits include the following:

1. Loaded With Nutrients: Chia seeds provide fibre, protein, calcium, magnesium and omega-3 fatty acids in just two tablespoons – providing your body with a variety of essential nutrients in one go.
2. High antioxidant levels: The rich antioxidant properties of Chia seeds help shield the cells of the body from damage and toxic free radicals, and reduce the risk of chronic disease and premature ageing.
3. Great for Digestive Health: The fibre is great for smooth digestion, regular bowel movements, and the good bacteria that nourish a balanced gut.
4. Helps control blood sugar spikes after meals: Chia seeds help slow down the absorption of sugar into the bloodstream after eating, reducing post-meal blood sugar spikes, which is very helpful for those with diabetes or prediabetes.
5. Promotes a Healthy Heart: Chia seeds contain omega-3 fatty acids that decrease unhealthy inflammation of blood vessels, lower bad cholesterol and aid in healthy heart function over time.
6. Supports Blood Pressure: Chia seeds have been found to help slightly lower blood pressure, reducing the threat of heart disease and stroke.
7. Encourages Healthy Weight Management: Chia seeds can absorb as much as 50 times their weight in water, which results in a puffed stomach and helps curb hunger throughout the day.
8. A Great Plant Protein Source: Chia Seeds have four grams of protein per serving, making them an excellent protein supplement that can be added to your daily diet, particularly for vegetarians, who are seeking a source of protein without animal products.
9. Strengthens and supports bone growth: Chia seeds are one of the richest plant sources of calcium, with more available in these seeds per gram than most dairy products, thus prized for bone strength and density over the lifespan.
10. Lowers Chronic Inflammation: These antioxidants and omega-3s help decrease the inflammation in the body, which is associated with various conditions such as arthritis, heart disease, and some cancers.
11. Supplies Long Lasting Energy – Complex carbohydrates, protein, and healthy fats work together to provide slow and steady energy in chia seeds, helping to prevent energy crashes and keeping you active and focused longer.
12. Enhances the look of the skin: Chia seeds contain antioxidants and omega-3 fatty acids that help prevent damage from the sun, dryness and the appearance of fine lines and dull skin tone.
13. Regulates Healthy Cholesterol levels: Chia seeds enhance healthy cholesterol and help to lower bad cholesterol levels in the blood, and therefore result in a healthier cardiovascular profile.
14. Promotes Brain Function: Omega-3 fatty acids are essential for the proper functioning of the brain. Chia seeds benefit the brain at every age level, including aiding memory, mental clarity and concentration.
15. Blood Prevention Anaemia: Chia seeds have iron and folate, which aid healthy production of red blood cells and keep iron deficiency anaemia, especially common in Indian women and children, at bay.
16. Supports Hormone Production: Chia seeds are rich in zinc and healthy fats, which are significant to hormone production – especially for women experiencing hormonal changes.
17. Naturally Gluten-Free: Chia seeds are entirely gluten-free and a nutritionally excellent food for those who are sensitive or have coeliac disease.
18. Enhances Sleep Quality: Chia seeds contain amino acids called tryptophan, which help produce hormones that regulate sleep and promote deep and restful sleep during the night.
19. Promotes Liver Health: The anti-inflammatory action of chia seeds helps to prevent liver cell damage from poor diet, stress and pollution.
20. Very easy to add to any diet: Chia seeds can be added to water, smoothies, oats and yoghurt or sprinkled on salads and fruit bowls. They are ready to eat, can be served on any kind of diet and are suitable for all ages.

The various ways of incorporating chia seeds into your diet

The most common way to use chia seeds is to take two tablespoons in a glass of water and consume them as soon as you get up in the morning. These could also be added to the morning oats, blended in a fruit smoothie or mixed in dahi or topped on a salad or fruit bowl.

Take around 2 tablespoons every day, which is a healthy amount. If you’re eating chia seeds regularly, remember to drink ample water all day long to get the best results from the fibre.

Conclusion

Chia seeds are one of the simplest and most effective ways to enhance your lifestyle. There’s no better food for this little effort than the health benefits to be derived from it – from heart health to good bone strength, it also helps with better sleep and blood sugar control, to name just a few.