Chia seeds are small, dark seeds that come from the Salvia hispanica plant and they are good for health. They have been a staple food in Mexico and Guatemala for centuries. The ancient Aztecs even considered them to be a superfood and used them for energy during long journeys or battles.
Today, chia seeds are gaining popularity as a health food due to their high nutrient content. They are an excellent source of fiber, protein, omega-3 fatty acids, and antioxidants. Just one ounce (28 grams) of chia seeds contains 11 grams of fiber, 4 grams of protein, and 5 grams of omega-3 fatty acids.
Nutritional Facts About Chia Seeds
One ounce (28 grams) of chia seeds contains (30):
- Calories: 138
- Fat: 9 grams
- Carbs: 12 grams
- Fiber: 10 grams
- Protein: 4 grams
- Sugar: 1 gram
- Iron: 18% of the Daily Value (DV)
- Calcium: 18% of the DV
- Magnesium: 30% of the DV
- Manganese: 30% of the DV
Chia seeds are also a good source of phosphorus, zinc, and copper.
Due to their high nutrient content, chia seeds offer several health benefits. Here are 8 health benefits of black seeds:
1. They Are High in Fiber
One of the main health benefits of chia seeds is their high fiber content. In fact, they are one of the best sources of soluble fiber in the world. Soluble fiber forms a gel-like substance when mixed with water and can help slow down digestion. This is important because it can help regulate blood sugar levels and keep you feeling full for longer.
Chia seeds are also a good source of insoluble fiber, which promotes regularity and prevents constipation. What’s more, insoluble fiber has been linked to a lower risk of heart disease and other chronic conditions like obesity and type II diabetes .
2. They Are High in Protein
According to Marham best dietician in Karachi chia seeds are a good plant-based source of protein. In fact, they contain more protein than most other plant foods. One ounce (28 grams) of chia seeds contains 4 grams of protein, which is about 14% of the Reference Daily Intake (RDI).
What’s more, all of the amino acids present in chia seeds are essential, meaning that they must be obtained through diet.
Protein is important for maintaining muscle mass and strength, as well as for aiding weight loss. This is because it helps keep you feeling full after eating and can boost your metabolism.
3. They are High in Antioxidants
Chia seeds are also high in antioxidants, which are important for health. In fact, they contain more antioxidants than most other foods.
Antioxidants protect your cells from damage and play an important role in preventing chronic diseases like heart disease and cancer.
4. They Can Help Lower Blood Sugar Levels
Chia seeds can help lower blood sugar levels thanks to their high fiber content. Fiber slows down the digestion of carbohydrates, which can help regulate blood sugar levels after meals.
In one study, people with type II diabetes who ate 37 grams of chia seeds per day for 12 weeks had lower fasting blood sugar levels than those who didn’t eat chia seeds.
5. They Can Help Lower Blood Pressure
Chia seeds can also help lower blood pressure. This is due to their high content of fiber, protein, and omega-3 fatty acids.
In one study, people with high blood pressure who ate 25 grams of chia seeds per day for 12 weeks had lower systolic blood pressure (the top number) than those who didn’t eat chia seeds.
6. They May Help Reduce Inflammation
Inflammation is a normal immune response that helps protect your body from infection and injury. However, chronic inflammation can contribute to the development of diseases like heart disease, cancer, and type II diabetes.
Chia seeds are high in alpha-linolenic acid, an omega-3 fatty acid that has been shown to reduce inflammation.
7. They May Help Improve Bone Health
Chia seeds may also help improve bone health. This is due to their high content of calcium, phosphorus, and magnesium — all of which are important minerals for bone health.
What’s more, chia seeds contain boron, a trace mineral that is important for bone health.
In one study, postmenopausal women who ate 37 grams of chia seeds per day for 12 weeks had greater bone density than those who didn’t eat chia seeds.
8. They Are Easy to Add to Your Diet
Chia seeds are easy to add to your diet. They can be eaten whole or ground and added to a variety of foods, such as yogurts, breakfast cereals, oatmeal, and baked goods.
They can also be mixed with water or juice to create a gel-like substance that can be used as an egg replacement in recipes. Additionally, chia seeds can be sprinkled on top of salads or added to smoothies.
What Are The Side Effects Of Chia Seeds?
While chia seeds are generally safe, they can cause digestive issues in some people.
This is because chia seeds absorb a lot of water and expand in the stomach, which can lead to bloating, gas, and abdominal pain.
Chia seeds may also interfere with blood sugar control in diabetics and should be avoided if you have trouble swallowing them due to their high fiber content.
Pregnant women and those who are breastfeeding should also avoid eating large amounts of chia seeds.
How To Use Chia Seeds?
The best way to consume chia seeds is by mixing them with water or juice and letting them sit for a few minutes to form a gel. This can be done by adding 1–2 tablespoons (15–30 grams) of chia seeds to a cup of liquid.
Chia seeds can also be added to yogurts, breakfast cereals, oatmeal, and baked goods. They can also be sprinkled on top of salads or added to smoothies.
You can find and book the top nutritionist in Faisalabad through Marham. Or you can call at Marham helpline: 0311-1222398 and schedule your appointment.
How much chia seeds should you eat a day?
A typical dosage of 0.7 ounces (20 grams or roughly 1.5 teaspoons) of chia seeds twice per day is recommended.
Drink plenty of water to avoid any digestive adverse effects.
Can chia seeds reduce belly fat?
Chia seeds are a fantastic addition to your diet since they improve digestive health, metabolic rate, iron content, Omega-3 content, and beneficial fats. Most importantly, the tiny white and black seeds can help you lose weight and reduce abdominal fat.
Are chia seeds good for skin?
Chia seeds, which are high in minerals like vitamin A, vitamin C, iron, and potassium, can help enhance skin brightness and suppleness, making it glow from the inside out.