Chia seeds are among the healthiest foods on the world. They're full of nutrients that have vital advantages for your body and brain. Chia seeds will be simply absorbed by the body. they're a good supply of healthy omega-3 fatty acids and Protein. These seeds are very versatile and that they will be utilized in virtually any food.
Nutritional advantages
Chia seeds are a good supply of Calcium and phosphorus and are terribly low in sodium and cholesterol . They're wealthy in omega-3 fatty acid, antioxidants, and fiber that are very useful for our overall health. Chia seeds have a high content of vitamin B, C, D, and E, and minerals like magnesium, manganese, zinc, potassium, calcium, and phosphorus. Moreover, chia seeds contain alpha linoleic acid (ALA), associate omega-3 fatty acid carboxylic acid that's a strong medicinal properties.
Health advantages
Anti-cancer: thanks to its high content of antioxidants, Chia can neutralize free radicals which will harm the molecules in cells and result in aging and cancer.
Bone health: chia seeds are a superb rich in Magnesium, calcium, phosphorus, manganese, and protein, all of which are considerably useful for strengthening teeth, nails, and bones.
Brain health: Omega-3 fatty acids have the power to keep up brain health. So, chia seeds will
nourish and reconnect neurons and scale back brain inflammation that successively will increase the functioning of the brain, and prevents brain fog and brain deterioration.
Diabetes: Chia seeds are extremely counseled for who have glucose problems( Diabetes). These seeds have an expensive content of fiber, familiar for its ability to lower glucose and scale back the danger of heart condition and stroke.
Fiber: Just one serving of chia seeds (about thirty grams) could meet a 3rd of the RDA for
associate adult. The regular consumption of fiber will improve your organic process health.
Heart health: Chia seeds contain healthy fats like omega-3 fatty acid and polyunsaturated fatty acid that aren't synthesized naturally by the body, therefore these seeds will reduce the danger of a fatal arrhythmia or coronary failure. Moreover, they help in reducing cholesterol within the body and eliminate fat buildup in the arteries.
Inflammation: Chia seeds have the power to cut back inflammation and improve circulation and that they are extremely counseled for those who suffer from skin disease, arthritis, diabetes, cardiovascular diseases, and even Tuberculosis.
Weight loss: The fiber found in chia seeds will absorb up to 10-12 times its weight in water. It will slow the absorption of your food and enhance satiation. Chia seeds conjointly contain protein which will scale back cravings and food intake.
Consumption Tips
It is recommended to consume 2-3 tablespoon of chia seeds on a day after day. Chia seeds are wealthy in fiber therefore you ought to begin with a smaller quantity as a result of it depends on the person however they'll tolerate fiber. Chia seeds can be eaten raw, add them to food, puddings, yogurts, soups, vegetable dishes, soak them in juice or water, or combine them into shakes or smoothies.
Chia seeds absorb water and fat. If you add them to water, they'll expand quite 30x their own weight, therefore certify to soak them for 10-15 minutes. Consuming chia seeds dry, on the opposite hand, will cause dehydration, constipation or perhaps choking as a result of the seeds absorb wetness from your intestines.
Chia seeds should be stored in an airtight container. Keep them in a cool and dark place.
Caution: Pregnant women and young children can consume chia seeds in small quantities
since there is no known intolerance or allergic reaction to consuming these seeds.
Dr. Vijeta Goyal
Nutritionist & Diabetic Counselor
Bengaluru
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