Chia seeds are well-known in the fitness world because of their health benefits. Despite being so small in size these seeds pack a lot when it comes to nutrients. Chia seeds come from the plant called Salvia hispanica L. Chia seeds were native to the countries of Mexico and Guatemala. It was widely consumed by the Aztec Empire as it was a really important crop for them.
With time these seeds gained popularity all across the globe for their nutritional benefits. Some of the benefits of chia seeds include being high in omega-3 fatty acids, antioxidants, calcium, and iron. If you want to know more about the benefits of chia seeds, chia seeds nutrition, chia seeds nutritional value and chia seeds uses so make sure to give this blog a read.
What are Chia Seeds?
Chia seeds come from the plant called Salvia hispanica L. These seeds are black or white in color and have a nutty taste. Native to Mexico and Guatemala, these seeds were an important crop for the Aztecs. Despite being so small in size there are many chia seeds health benefits because they are loaded with fiber, and contain omega-3 fatty acids and various antioxidants. There are many uses chai seeds uses, from being used for weight loss to good digestive health. The benefits are plenty which we will discuss in this blog.
How do Chia Seeds Taste?
Chia seeds have a nutty flavor, somewhat similar to that of flaxseeds or poppy seeds. They also have a crunchy texture if you eat them raw. Chia seeds are often sprinkled or added to foods like oatmeal, yogurt, and smoothies. This not only helps in digestion but also increases the nutritional value of the food. Also, chia seeds are really affordable easy to add to your diet. Buy Chia Seeds for Weight Loss
Nutrition Value of Chia Seeds
There are many chia seeds health benefits that people are not aware of. If added to your diet it can be a boon for your health. Let’s take a look at the nutrition chia seeds has to offer.
1. Dietary Fiber
The presence of good amounts of fiber is a great benefit of chia seeds. Chia seeds are a great source of dietary fiber. In simple words, it keeps your gut happy and helps it to digest food better. Foods that are rich in dietary fiber also slow down the digestion process which helps you in two ways – keeping you fuller for longer and reduction in the blood sugar spikes. People also add chia seeds to their diet to lose weight, it is one of the many chia seeds uses. To know more about the amazing benefits of chia seeds, take a look at Chia seeds nutrition
2. Contains Potassium
Chia seeds health benefits also include good amounts of potassium in it. Potassium is really essential for the body and chai seeds have good amounts of it in it. It helps in lowering blood pressure and regulating muscle contractions in the heart. the benefit of chia seeds also includes good heart health.
Little do people know that potassium also plays a crucial role in the nervous system of the body. It helps by sending transmitting nerve signals to the brain. Good heart health is one of the many chia seeds uses. By adding chia seeds to your diet you can benefit highly from the nutrition it brings to the table. Buy True Elements Raw Chia Seeds at Best Price
3. Contains Calcium
Another benefit of chai seeds is their ability to keep your bones healthy. Chia seeds contain good amounts of calcium as well. As we all know calcium is really essential for good bone and teeth health. A deficiency of calcium in the body can lead to weak bones and conditions like osteoporosis. You can benefit highly from chia seeds nutrition by adding it to your diet.
4. Omega-3 fatty acids
This is another great benefit of chia seeds. The acid found in various nuts is also found in chia seeds. Omega 3 fatty acids are crucial for your brain and your heart. When it comes to heart health they help in lowering blood pressure, reducing inflammation, and protecting you against various heart diseases. When it comes to brain health, they may improve memory and mood.
5. Contains Iron
Chia seeds nutrition also contains iron which is another benefit of chia seeds. Iron in chia seeds is found in good amounts. Iron is really crucial for the body as it helps in carrying oxygen throughout the body. It also helps in the production of red blood cells.
Nutrients Per Serving of Chia Seeds
There are various chia seeds health benefits for the body. This is due to the high nutritional value it brings to the table. Let’s have a look at the chia seeds nutrition.
|Serving size||1 Tablespoon (12g)|
15 Health Benefits of Chia Seeds
There aren’t many seeds like chia seeds that despite being so small in size carry loads of nutritional value. Here is a list of the tremendous health benefits of chia seeds.
- High in Antioxidants
- Helps boost Energy And Metabolism
- High in Nutrients
- High in fiber
- High in Omega-3 and Omega-6
- Helps in better bone and teeth health
- Have Anti-Inflammatory Properties
- Reduces Risks of Cancer
- Good For Heart Health
- Prevent Constipation
- Fights Ageing Skin
- Helps in lowering blood sugar levels
- Rich In Manganese
- Aids weight loss
1. High in Antioxidants
A lot of people are not aware of the importance of antioxidants. These are basically substances that prevent and protect your cells from damage by free radicals. These free radicals are molecules unstable molecules in the body that can damage your cells. Hence, a good amount of antioxidants is another benefit of chia seeds.
The antioxidants present in chia seeds help the cells by protecting them from the free radicals in the body. Chia seeds have various antioxidants like-
- Chlorogenic Acid
- Caffeic Acid
2. Helps Boost Energy And Metabolism
Chia seeds are great for the metabolism of the body due to the presence of fiber, protein, and omega-3 fatty acids in them. Foods that contain protein are a lot harder to digest. As a result, your body ends up using more calories in the digestion and absorption of protein. This eventually helps to boost your metabolism.
Another great benefit of chia seeds is that it provides the body with energy. The fiber present helps in blood sugar regulation which can provide the body with a stable release of energy.
3. High in Nutrients
Being high in nutrients is one of the many chia seeds health benefits. Chia seeds offer a to your health despite being so tiny in size. It contains good amounts of fiber, protein, omega-3 fatty acids, and various minerals like Iron and Potassium. There are plenty of chia seeds benefits for skin as well, thanks to the chia seeds nutrition.
These nutrients play a crucial role in the well-functioning of the body. Take potassium for example, it helps in the muscle contractions of the heart and also helps to reduce blood pressure, and is a great benefit of chia seeds.Hence, you can benefit highly from chia seeds’s nutritional value by adding it to your diet.
4. High in Fiber
A lot of people have a diet that lacks fiber and as a result, they experience various health issues like Type 2 Diabetes. The fiber present in chia seeds is good for the body in a variety of ways. Fiber adds more bulk to the food which fills you up and reduces your appetite. This can help you to lose weight. It is a great benefit of chia seeds.
Fiber present in chia seeds also helps in blood sugar regulation by slowing the digestion and absorption of sugar into the bloodstream. This can be really beneficial for people suffering from Type 2 Diabetes. Here are some more More Fiber Rich Foods you can add to your diet.
5. High in Omega-3 and Omega-6
Omega 3 fatty acids are really beneficial for the human body. It reduces the chances of one suffering from heart disease by reducing inflammation and lowering blood pressure. It also helps in the brain development and function. It is an awesome benefit of chia seeds. Did you know you can also get a good amount of omega-3 in your body through supplements? Try this OMEGA 3 ESSENTIALS FISH OIL SUPPLEMENT
In a similar way, omega-6 fatty acids are also really useful for the body as well. It is really good for the skin as it keeps it hydrated and prevents it from damage and it is also good for the hair and keeps them nourished and prevents them from drying and being brittle. Hence, you can take advantage of this benefit of chia seeds by adding them to your diet.
6. Helps In Better Bone and Teeth Health
The bones in your body require good amounts of calcium, magnesium, and phosphorus and chia seeds contain a good quantity of all of them in it. The good amounts of calcium present in chia seeds can help prevent conditions like osteoporosis.
Good amounts of calcium are also a huge benefit of chia seeds. The calcium present in chia seeds also helps to keep the teeth strong and the presence of zinc helps to fight off bacterias that cause cavities.
7. Have Anti-Inflammatory Properties
This is a great benefit of chia seeds. Chia seeds are really high in antioxidants. These antioxidants help to prevent cell damage by fighting against free radicals in the body. Antioxidants like chlorogenic acid, kaempferol, and quercetin are found in chia seeds. A lot of people add chia seeds to their diet because of their anti-inflammatory properties as it is one of the many chia seeds uses.
These antioxidants help the body in a variety of ways such as – blood sugar control, weight loss, reduction in blood pressure, and improved cognitive function
8. Reduces Risks of Cancer
Another great benefit of chia seeds is their ability to prevent cancer. The antioxidants present in chia seeds help reduce the risk of cancer. These antioxidants fight off the free radicals (unstable molecules) in the body. Apart from this the anti-inflammatory properties of chia seeds help to prevent cancer and so do the omega-3 fatty acids present in it.
9. Good For Heart Health
Chia seeds can help improve heart health due to the presence of omega-3 fatty acids, fiber, and various antioxidants here’s how
- Fiber: Chia seeds have good amounts of fiber in them. It is a great benefit of chia seeds. This helps in the reduction of cholesterol in the body. This prevents your arteries from getting clogged up and causing Coronary Artery Disease.
- Omega-3 Fatty Acids: Found in a lot of other foods such as meats and nuts, omega-3 fatty acids are a boon for the heart as they can help reduce inflammation in the heart.
- Antioxidants: The free radicals in the body contribute to heart disease and the antioxidants present in chia seeds stop this by fighting these free radicals. This benefit of chia seeds is highly underrated. There are various chia seeds benefits for skin as well due to the presence of antioxidants in them.
10. Prevent Constipation
This has to be one of the well-known chia seeds health benefits. The good amount of fiber present in chia seeds helps in proper bowel movements, thus preventing constipation. According to a study published in NCBI, chia seeds add more bulk to the stool which allows it to pass smoothly. A lot of people add chia seeds to their diet due to this exact benefit of chia seeds.
11. Fights Ageing Skin
A lot of people are not aware of the chia seeds benefits for skin. The antioxidants present in chia seeds help in fighting against the free radicals in the body that cause skin damage. There have been various studies that show the benefit of chia seeds can help with wrinkles and protection against UVB – induced skin damage.
12. Helps In Lowering Blood Sugar Levels
Chia seeds can also help in lowering blood sugar levels in the body. This is because of the presence of fiber in it. The fiber present in chia seeds slows down the digestion process and the absorption of sugar into the bloodstream. This eventually prevents your sugar levels from spiking. A lot of people can have a positive impact on their health due to the benefit of chia seeds.
13. Rich In Manganese
When it comes to minerals, manganese is often ignored. Little do people know that it is really important for the body in a variety of ways such as:
Good Bone Health: It is really important for healthy bones as it plays an important role in the formation and maintenance of the bones in your body. You can benefit highly from this benefit of chia seeds by adding them to your diet. There are various chia seeds benefits for skin as well due to manganese promoting wound healing in the skin.
Blood Sugar Regulation: It is really important to control blood glucose levels in the body. People with Type 2 Diabetes can have a positive impact on their health from the benefit of chia seeds.
Better Immunity: Manganese also helps with improving the immunity of the body. It helps the enzymes that are responsible for the production of white blood cells in the body.
14. Aids in Weight Loss
Chia seeds are great for weight loss. If you are planning to shed some weight then it definitely should be a part of your diet. Here’s how it helps:
Low in Calories: Chia seeds are not only nutrient dense but also really low in calories. Thefore, you can make it a part of your diet without having to worry about the calories. This benefit of chia seeds can help you to lose weight.
It Has Fiber: Fiber plays an important role in weight loss. It adds bulk to your food which makes you feel fuller for longer. This reduces your appetite which eventually reduces the overall calories you consume in a day. The fiber present in chia seeds can also slow down the absorption of glucose into your bloodstream. This is a great benefit of chia seeds. If you are an Indian and struggling with weight loss, try out this Weight Loss Diet Plan for Indians
15. Easy To Accommodate In Your Diet
Since chia seeds are low in calories adding them to your diet won’t be an issue. You can have chia seeds in a variety of ways such as adding them to your smoothie, oatmeal, or salad.
Uses of Chia Seeds
Chia seeds are amazing for your health. Despite being so small in size they are some of the most nutrient-dense foods out there. Here are some of the chia seeds uses.
1. Used For Weight Loss
Chia seeds can help you lose weight. That’s because being low in calories and high in fiber is a benefit of chia seeds. They have good amounts of fiber in them that keep you full and satiated for a long time. They also help slow down the absorption of glucose into your bloodstream which stops the blood sugar spikes. This is one of the many chia seeds uses. You can learn more about chia seeds and it’s uses in our Weightloss blogs
2. Used For Good Heart Health
Chia seeds contain various minerals like potassium and fatty acids like omega 3 fatty acids which are crucial for heart health. The omega-3 fatty acids reduce inflammation and cholesterol levels which can lead to a healthier heart.
3. Used For Better Digestive Health
Chia seeds are a boon for your gut. They have good amounts of fiber in them which prevents constipation and ensures good bowel movements. Also, they add more bulk to the food which makes it easier for the stool to pass. If you suffer from gut issues or constipation this benefit of chia seeds can be positive for you. Hence, chia seeds uses are not just limited to the heart and the brain, these are really good for your gut as well.
Quick Comparision of Chia seeds, Flax seeds, and Basil seeds
Just like chia seeds, flax seeds, and basil seeds offer a lot of health benefits as well. Here is a quick comparison between the chia seeds nutritional value with flax seeds and basil seeds.
|Nutrient||Chia Seeds||Flax Seeds||Basil Seeds|
|Fat||9 grams||4.3 grams||3.3 grams|
|Protein||4 grams||3.1 grams||2 grams|
|Fiber||11 grams||8 grams||6 grams|
|Carbohydrates||10 grams||9 grams||7 grams|
|Omega-3 fatty acids||5.3 grams||2.3 grams||0.1 grams|
|Calcium||18% DV||27% DV||32% DV|
|Magnesium||60% DV||39% DV||21% DV|
|Manganese||35% DV||101% DV||40% DV|
|Phosphorus||30% DV||25% DV||20% DV|
|Zinc||15% DV||11% DV||8% DV|
Some Delicious Chia Seeds Recipes
Although chia seeds have a nutty flavor they can taste a bit bland. This is where these chia seeds recipes can come really handy. These recipes are not only delicious but also nutritious.
1. Strawberry Chia Pudding
If you love strawberries then this recipe is made for you. It is made without refined sugars and is loaded with nutrients.
- ½ cup strawberries fresh or frozen
- 1 cup oat milk
- 1 tablespoon peanut butter
- take 1 tablespoon of raw honey or maple syrup
- 1 teaspoon vanilla extract
- ½ teaspoon Ceylon cinnamon
- ⅓ cup chia seeds
- 1 teaspoon maca powder (optional)
- For the topping: fresh strawberries
Instructions To Make Strawberry Chia Pudding
2. Chia Seed Jam
- Chia seeds 1 cup
- 2 cups chopped strawberries
- Jaggery or Stevia according to taste
- Ground cinnamon 1/4 teaspoon
Instructions To Make Chia Seed Jam
Step 1: Take a saucepan and combine chia seeds with all the other ingredients.
Step 2: Cook over low heat until the chia seeds have become thick and have reached the consistency you desire.
Step 3: Let it cool and then store it in the refrigerator in an airtight container.
Some Tips Before You Include Chia Seeds Into Your Diet
Chia seeds offer a lot to health. However, before adding chia seeds to your diet you must follow some tips or take some things into consideration.
1. Start with less: Since chia seeds are really high in fiber, it is important to add them to your diet slowly. If you begin by consuming too much chia seeds it may cause bloating, gas, and other digestive issues.
2. Drink good amounts of water: Chia seeds are high in fiber and fiber absorbs a lot of water. Therefore, make sure to drink plenty of water. This will help the digestive system to run smoothly.
3. Pick the right chia seeds: Chia seeds if consumed whole can be really hard to digest so it is better to ground them or consume soaked chia seeds.
4. Talk to the doctor: If you have any digestive issues or conditions make sure to talk to your doctor before adding chia seeds to your diet.
In Which season we should consume chia seeds?
You can consume chia seeds in any season. They are nutrient-dense and offer a lot of health benefits such as better blood sugar regulation, digestive health, and better heart and brain health.
Can I eat chia seeds every day?
You can have chia seeds every day but in the right quantity. The recommended common dosage is about 1.5 tablespoons of chia seeds twice per day.
How Much Chia Seeds Can You Eat in a Day?
The recommended common dosage is about 1.5 tablespoons of chia seeds twice per day.
Can children also eat chia seeds?
Yes, children can have chia seeds but in moderation. It is best to consult a doctor before adding chia seeds to your kids diet.
Are there any ideal effects of eating chia seeds?
Chia seeds are great! as they offer a lot of health benefits such as low blood pressure, better heart health, better digestion, and more.
What is the best way to eat chia seeds?
You can eat chia seeds in a lot of ways such as adding them to your bowl of oatmeal, smoothies, or even salads. You can also make various chia seeds recipes.
What are some of the well-known chia seeds health benefits?
Some of the chia seeds health benefits include being good for heart and digestive health, better blood sugar regulation, and better brain and heart health.