Small packet big bang ‘, this dialogue fits perfectly on chia seeds. Also, if it is said for the seed of Chia that ‘it should be a little to see, it will suffice’, it will not be wrong either. The tiny spotted chia seeds are actually a treasure of virtues. It can help in keeping the body healthy as well as reduce the symptoms of many diseases. Yes, if someone is seriously ill, then there is nothing better than medical treatment. In this article of Stylecrase, we are telling you the benefits of chia seeds. Also here we will tell about the loss of Chia seed.
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Later in the article we will undoubtedly know the benefits and uses of Chia seed, but before that, we know a little about what Chia seed is.
What is Chia Seed?
Many people have the misconception that chia seed and basil seeds ie sabja are the same, but this is not true. Chia seeds are scientifically known as Salvia Hispanica. These seeds are mainly found in Mexico. These seeds are rich in omega-3 fatty acids, fiber, protein, antioxidants and calcium (1) . This is the reason why chia seed is placed in the category of superfood. Its seeds are black, gray and white (2) .
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After knowing what is Chia seed, we will now let you know some interesting facts about it.
Some interesting facts of Chia seeds – Chia seeds facts in Hindi
Through the points given below, you will be able to know some interesting facts related to Chia seed, which few people are aware of.
- Chia seed is of the Mint species. You’d be surprised to know that insects don’t like mint. Therefore, this plant can be grown without the use of pesticides.
- Chia seed plants are of a slightly different type and need to grow uniquely. Therefore, they are grown between 23 ° north and 23 ° south latitude.
- Chia seeds were discovered in the 1990s by Dr. Wayne Coats. He led the project in Argentina in search of a cash crop that could benefit farmers in the region.
- Chia seed flowers are purple and white in color.
Why are chia seeds good for health? In the next part of the article, we will now give you information in this regard.
Why are chia seeds good for your health?
Chia seeds are rich in omega-3 fatty acids, fiber, protein, antioxidants, and many nutrients such as calcium. Due to the presence of these nutrients, Chia seeds can benefit in many serious problems like diabetes, high lipids, high BP, depression, anxiety, pain and inflammation (1) . Because of this chia seed is considered good for health. How Chia seed proves helpful in all these problems, we will learn more in detail in this article.
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Next part of the article, we will now know the benefits of Chia seeds in detail so that its usefulness can be understood better.
Benefits of Chia Seeds
Chia seeds have many benefits due to the medicinal properties present in chia seeds, which can prove useful for health as well as skin and hair. Here we will try to know all these benefits from Chia seed in detail.
1. helpful in losing weight
People who are troubled by the problem of obesity and are trying to control increased weight. Chia seed benefits can prove useful for them. According to research conducted by Nutrition Research and Practice, consuming chia seeds in the morning breakfast can calm the appetite for some time (3) . At the same time, the Journal of Food Science and Technology has also believed in its research that the high protein present in chia seeds can help in weight loss by reducing the feeling of hunger (1) .
In addition, a research by the National Center for Biotechnology Information based on chia seeds has also been considered. Research suggests that regular intake of chia seeds may help reduce weight by reducing the fat stored at the waist to some extent (4) .
2. Beneficial for heart health
Chia seed benefits also include maintaining heart health. Evidence of this is found in an NCBI research. Research has assumed that chia seeds are a rich source of fiber and due to the presence of fiber, they can help maintain heart health. Also, the omega-3 fatty acids present in it can help reduce the increased blood pressure by controlling calcium and sodium excess.
Not only this, due to the presence of omega-3 fatty acids, they help in improving the heart rate and keep the heart functioning. This may help to a large extent in reducing the risk of heart failure (1) .
3. Useful for bones and teeth
The benefits of chia seed can also be helpful in keeping bones and teeth strong. The reason is the high amount of calcium present in it, due to which it can prove beneficial for both major organs of the body. This has been directly accepted in two different research.
Research from the Journal of Diabetes and Metabolic Disorder has suggested that chia seeds are a good source of calcium. At the same time, calcium is the main element that helps in the development and strengthening of bones (5) . At the same time, an NCBI research related to the Skeleton system has assumed that calcium-rich chia seeds are quite useful for bones as well as teeth (6) .
4. Control cholesterol
Controlling cholesterol is also included in the benefits of chia seed. This fact has also been considered in an NCBI research. Research suggests that the fiber present in chia seeds may help reduce the risk of cholesterol excess.
At the same time, omega-3 fatty acids found in chia seeds can help correct the overall lipid profile. The lipid profile includes both triglycerides and cholesterol, so it can be assumed that chia seeds may also be helpful in reducing increased cholesterol (1) .
5. Beneficial in diabetes and BP
Along with other health benefits, chia seeds can also prove beneficial in diabetes and high BP problems. This is clearly stated in a research by the Journal of Food Science and Technology on the benefits of chia seed.
Research has found that the fiber, unsaturated fatty acids and antioxidant (inhibiting free radical effects) properties in chia seeds may play a key role in controlling increased blood sugar combined. Not only this, the omega-3 fatty acids present in chia seeds can help reduce the increased blood pressure by controlling calcium and sodium excess (1) .
6. Relieve constipation
Although constipation is a common and common problem, but if it persists for a long time, then it can have bad results on health. In such a situation, the use of chia seed can relieve this problem to a great extent. Actually, chia seed contains plenty of fiber, especially insoluble fiber. When chia seeds meet in water, they turn into a gel. For this reason, they can increase the stool and make it soft, which can make the bowel movement easier. In this way the benefits of chia seed can also be useful in constipation problem (7) .
7. Reduce the risk of cancer
The use of chia seeds can also be helpful in a deadly disease like cancer. This mention is clearly seen in four different research conducted on these seeds. An NCBI research suggests that chia seeds contain fiber and phytochemicals (rich in antioxidant properties). Due to their presence, chia seeds may exhibit anticancer (inhibiting cancer cell growth) effects (1) .
In addition, other research involving chia seeds suggests that the antioxidant properties present in it may be helpful in reducing the risk of prostate cancer (8) . At the same time, a research by NCBI suggests that a certain element called oligosaccharide isolated from chia seeds has the potential to reduce the effects of breast cancer to some extent (9) .
Based on this fact, it can be assumed that chia seeds can reduce the risk of cancer to some extent. However, it should not be considered a treatment for cancer at all. Cancer is a fatal and fatal disease, for which complete medical consultation is essential.
8. Helpful in increasing energy
According to experts, chia seeds are rich in many fatty acids along with lipids, proteins and minerals. For this reason it is considered a good source of energy (10) . On this basis, it would not be wrong to say that the benefits of chia seeds include providing energy by supplementing essential nutrients.
9. Enriched with antiinflammatory properties
NCBI-based research on mice clearly shows that omega-3 fatty acids present in chia seeds may exhibit antiinflammatory (inflammatory-reducing) properties. Due to this property, it can give relief in general inflammation as well as pain due to inflammation in bones and joints (10) .
10. Improve sleep
The use of chia seeds can also prove to be beneficial in insomnia problem. This is confirmed by a research related to chia seeds. Research suggests that a special element named tryptophane is found in chia seeds. At the same time, research has also assumed that tryptophane is useful for mental health. Also it can be helpful in insomnia problem with anxiety and depression (11) . On this basis, it would not be wrong to say that chia seeds can prove to be helpful in insomnia problem.
11. Rich in Antioxidants
Chia seeds are rich in phytochemicals and omega-3 fatty acids. Both these elements act as powerful antioxidants. At the same time, antioxidants can reduce the risk of diabetes, thrombosis (blood clots), inflammation, arteriosclerosis (hardness in the arteries) and many cancers (1) . In such a situation, chia seed can be considered as a good and easy option to replenish sufficient amount of antioxidants.
12. Improve mood
The benefits of chia seeds can be achieved in terms of mood swing and mood improvement. A research related to the health benefits of chia seeds confirms this. Research suggests that a special element called tryptophen is found in chia seeds, which is useful for mental health. At the same time, this anxiety may also be helpful in controlling the impulsive behavior (mental impulse) with depression (11) . On this basis, it can be assumed that eating chia seeds can improve mood.
13. Good source of protein
As everyone knows, protein is mainly useful for bone, skin and muscles (12) . The same research by the Journal of Biomedicine and Biotechnology proves that chia seeds are rich in protein. Due to the amount of protein present in it, chia seeds can control triglycerides and blood sugar, along with improvements in body weight (2) .
14. Useful in pregnancy
The benefits of chia seeds along with other health benefits can prove beneficial for pregnant women as well. This is mentioned in NCBI research related to the health benefits of chia seeds. Research has suggested that the use of chia seeds during pregnancy can lead to the development of the fetus’s retina and brain (1) .
15. Beneficial for skin
The benefits of chia seeds can also relieve some common skin-related problems. According to an NCBI research, chia seed oil can be helpful in lichen simplex chronicle (skin inflammation), prurigo nodularis (rashes and itching). At the same time, it can provide moisture to the skin (1) . It would not be wrong to say based on the fact that chia seed oil can be useful for the skin.
16. Chia Seeds for Hair
The use of chia seeds for health and skin as well as hair can also demonstrate positive effects. This is because chia seeds contain an amino acid called cysteine, which plays an important role in skin and hair growth (13) . For this reason using chia seeds can help in strengthening the hair.
17. Other Benefits of Chia Seed
Omega-3 fatty acids, manganese, magnesium as well as chia seeds contain many essential nutrients such as good amount of fat, carbohydrates and fiber. This is the reason why the intake of chia seeds can help to meet the deficiency of all these nutrients to some extent. At the same time, vegetarian people can use it as an egg substitute due to the presence of protein and omega-3 fatty acids. Simultaneously it is also gluten free (1) (2) . For this reason, the seeds do not have to work very hard to digest these seeds.
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In the next part of the article, we will now tell you about the nutritional elements of chia seeds.
Chia seeds nutritive elements – Chia seeds nutritional value
Through the diet chart given below, we can know in detail about the nutritional value of chia seeds (14) .
|NUTRIENTS||UNIT||QUANTITY PER 100 GRAMS|
|Total Lipid (Fat)||g||30.74|
|Fiber (Total Diet)||g||34.4|
|Vitamin A (IU)||IU||54|
|Fatty acid (saturated)||g||3.33|
|Fatty acid (monounsaturated)||g||2.309|
|Fatty acid (polysaturated)||g||23.665|
In the next part of the article how do we make you eat chia seeds? Will explain about this.
How to use or eat chia seeds
After knowing about the benefits and nutritional elements of chia seeds, now is the time to learn about the consumption of chia seeds. You can include it in your daily meals. Below we are telling you how to eat chia seeds? There are three ways you can consume chia seeds.
1. Drink chia seeds soaked in water
If you want to take the benefits and properties of chia seeds well, then soak chia seeds in water for overnight. Chia seeds soaked in water overnight will turn into chia gel, which can be consumed by mixing it in smoothies or protein shake. If someone is in a hurry, put chia seed and water in a jar and close the lid and allow it to dissolve for five to ten minutes. It will look like a gel, then consume it.
2. Make Chia Seed Powder and eat
Chia seed powder can also be consumed by making it. It can be easily grinded in a coffee grinder. Keep in mind that before this, grind a little rice, so that the grinder becomes clean and the chia seed does not smell of coffee. After grinding, its powder may look a bit sticky and stick to the teeth, but it will give you all the nutrients present in it.
3. Chia seeds with yogurt
The easiest way to eat it is by mixing chia seed with curd in breakfast. You can also eat this seed by adding it to your smoothie. Chia can be eaten by sprinkling seeds in other foods as well. Chia seeds can be consumed by mixing them in soups or sauces. Even it can be added to oatmeal.
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How to use Chia seeds? After knowing this, we will now show you ways to preserve chia seeds for a long time.
Chia Seed Selection and Long Lasting Method
Through the following points, we can learn about ways to preserve chia seeds, which are as follows –
- Chia seeds can be protected for long periods by keeping them in an air tight container at room temperature.
- Soaking two teaspoons of chia seeds in about 250 ml of water can be stored in the refrigerator for about two weeks.
- They can be protected for about a year by placing chia seeds in plastic zip bags and keeping the air present in the refrigerator.
- At the same time, by placing chia seeds in plastic zip bags and keeping them in the freezer, they can be protected for five to ten years.
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In the next part of the article we will explain some important things related to the purchase of Chia seed.
How to buy Chia seeds
It is best to buy chia seeds from an organic shop. Such seeds are chemical free. Keep in mind that you buy whole chia seeds, not chia seed powder. Organic chia seeds are also found online.
Next, we are telling you some easy recipe of Chia Seed, so that you can enjoy it further.
Chia Seeds Recipes
Below we are telling two easy recipes of Chia Seed, which are not only delicious but also nutritious.
1. White Chia Seed Pudding
- One third cup of white chia seeds
- One and a half cup of milk
- Two teaspoons of maple syrup
- ½ teaspoon vanilla extract
- Take a jar and put all the ingredients in it and mix it well.
- Now keep the jar covered for four hours.
- You will see that gradually the chia seeds will flower and turn into halwa, which will be slightly thick.
- Then it can be served by cutting fruits or adding almonds etc.
Some people have a question whether this pudding is healthy, then the answer is yes. However, this halwa will not increase your weight, but it also depends on what other ingredients you mix in it.
2. Blueberry and Chia Seed Smoothie
- Two teaspoons chia seeds
- One and a half cup almond milk
- A cup of blueberries
- One teaspoon vanilla extract
- A spoonful of coconut oil or coconut butter
- Pinch of cinnamon
- A spoonful of honey
- Put chia seeds in a jar with half a cup of almond milk and mix well.
- Now leave this mixture for 10 minutes. You can also keep this mixture in the fridge for four hours.
- Then put this whole mixture in the mixie and grind it well by mixing blueberries, vanilla extract, coconut oil or coconut butter and cinnamon.
- You can add honey to taste.
In addition, you can add light chia seeds instead of maida to your other dishes. You can add chia seeds with bread crumbs to thicken the soup and even coat the chicken and fish.
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In the next part of the article, we will now give you information related to the loss of chia seeds.
Side Effects of Chia Seeds
Of course, chia seeds are categorized as superfoods, but there are disadvantages of chia seeds. Although the disadvantages of chia seeds are minimal, it is important to be aware of this as a precaution. Read below the disadvantages of chia seeds –
- Chia seeds have a high amount of fiber (1) . For this reason, it may cause stomach problems such as abdominal pain or flatulence (14) . Therefore, try to consume it in moderation. If all is well, then consume it regularly or every other day.
- If someone is sensitive and quickly becomes allergic to new things, consult the doctor or experts before consuming chia seeds for the first time. Problems such as itching, vomiting, and diarrhea may occur as an allergy to chia seeds (15) .
- Chia seeds have blood thinning properties (1) . If someone is already taking blood thinning medicine, avoid it. If you have any type of surgery, then still avoid it, because after the surgery, it can cause excessive bleeding.
After knowing about the benefits and nutritious ingredients of chia seed, you too can call it superfood. How to eat chia seeds? You have already found the answer to this question. If chia seed is used properly, it can prove beneficial for you. If you haven’t added this superfood to your diet yet, without delay, buy a pack of chia seed today and stock it in your kitchen. Hopefully, this article will prove useful to a great extent in maintaining better health.