The nutritional benefits of chia seeds.

Currently, many people are becoming increasingly conscious about their health. Especially after the complexities of the pandemic, that consciousness has multiplied several times. Awareness about the nutritional value of daily food and diet has been increasing. Chia seeds have now become quite popular in the food list of health-conscious individuals.

What is chia seeds? 

Chia is the seed of Salvia hispanica, a species of mint plant. It mainly grows in the desert regions of Central America and Mexico. Experts claim that it was included in the ancient Aztec diet. These seeds resemble sesame seeds in appearance. Chia seeds come in white and black colours and are small in size.

 

 

Any type of seed is beneficial for health. Chia seeds are referred to as a superfood. They are rich in omega-3 fatty acids and antioxidants such as quercetin, kaempferol, chlorogenic acid, caffeic acid, potassium, magnesium, iron, calcium, and soluble and insoluble fibre.

 

 

However, many people need to be made aware of the nutritional benefits of chia seeds or how to incorporate them into their diet, which is why they are not including this superfood in their food list.

 

 

According to the Proven Recharge, “Chia seeds are highly nutritious. They contain more than 5 times the amount of calcium compared to milk, over 7 times more vitamin C than oranges, more than 3 times more iron than spinach, double the potassium compared to bananas, over 3 times more protein than eggs, and over 8 times more omega-3 than salmon. Therefore, consider keeping chia seeds in your food list at least 3-4 days a week.

 

 

After waking up in the morning or an hour before going to bed at night, those who exercise can consume chia seeds one hour after exercising.

According to nutritionists, the benefits of consuming chia seeds:



  1. Chia seeds contain omega-3 fatty acids, which also help reduce the risk of heart disease and lower harmful cholesterol.
  2. It also increases the body’s strength and efficiency.
  3. Due to its abundant antioxidants, chia seeds further enhance the body’s immune system, strengthening its ability to resist diseases.
  4. Improving the metabolic system assists in weight loss.
  5. Chia seeds help maintain normal blood sugar levels, reducing the risk of developing diabetes.
  6. It contains abundant calcium, which is especially beneficial for bone health protection.
  7. Chia seeds keep the colon clean, reducing the risk of colon cancer.
  8. It helps remove toxins (harmful substances) from the body.
  9. Chia seeds alleviate digestive issues or gas-related problems in the stomach.
  10. Chia seeds also aid in promoting good sleep.
  11. These seeds prevent cancer.



Ways to include chia seeds in your meals.



  • 1. Before breakfast and before bedtime, mix 2 teaspoons of chia seeds with 2 teaspoons of lemon juice in a glass of water.
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  • 2. Soak the mixture in water at room temperature for 30 minutes before consuming.

 

  • 3. Since chia seeds have no distinct taste, they can be mixed with beverages or foods such as smoothies, custards, yoghurt, or any other dish.

 

The side effects of chia seeds.

 

Research suggests that chia seeds may contribute to an increased risk of prostate cancer and breast cancer. Therefore, consuming them in limited quantities is advisable, considering their potential adverse effects.