Cool Chia Seeds!
- 7 Months ago
Chia seeds, in recent times, are gaining popularity in the health market. These seeds are blossoming all over the market in different types and forms of products. Chia seeds are small, flat and ovular with a shiny and smooth texture. Their color ranges from white to brown or black. These seeds are from an ancient crop that belongs to the mint family. They are commonly available as sabja seeds or falooda seeds.
Nutritional Value Of Chia Seeds
Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high-quality proteins and several essential minerals and antioxidants. They are an excellent source of many essential minerals but a poor source of vitamins. They are high in phosphorus, copper, iron, magnesium, calcium, etc. Chia seeds also contain many powerful antioxidants that reduces the risk of many chronic illnesses.
Nutritional Value (For 1 tsp)
- Calories - 24.3 kcal
- Proteins - 0.85 gms
- Fats - 1.55 gms
- Carbohydrates - 2.1 gms
- Dietary Fiber - 1.7 gms
- Calcium - 31.55 mg
- Magnesium - 16.75 mg
- Phosphorus – 43 mg
- Sodium - 0.8 mg
- Potassium - 20.35 mg
Benefits of Chia seeds
- Fiber in chia seeds helps you feel full for longer periods of time, thus, suppresses appetite and promotes satiety. This eventually leads to weight loss.
- Fiber and omega-3-fatty acids present in chia seeds helps slow down digestion of food and prevents hunger for a longer period.
- They are packed with fiber, especially insoluble fiber that adds bulk to your stool and aids bowel movements, thereby relieving constipation.
- The fiber present in chia seeds helps prevent blood sugar spikes after eating a meal and reduces insulin resistance, thus, improve blood sugar control.
- The omega-3 fatty acids and monounsaturated fats in chia seeds help lower blood cholesterol levels and prevent coronary heart disease.
- They reduce the risk of irregular heartbeat, lowers blood pressure and slow down the accumulation of arterial plaque, thus, promotes heart health.
- Chia seeds are packed with B vitamins, zinc, iron, and magnesium – all of which help boost energy.
- In addition to calcium, chia seeds are also rich in manganese and phosphorous, which are crucial for maintaining strong bones and teeth.
- Chia seeds are rich in manganese that helps in the treatment of arthritis. Manganese also has excellent antioxidant properties. It improves metabolism and accelerates wound healing.
- Chia seeds are a good source of alpha-linoleic acid, which can help prevent breast cancer.
- Consuming chia seeds is believed to enhance your mood and help you combat depression.
- The antioxidants present in chia seeds are believed to help prevent wrinkles and slow down the signs of aging, thus, beneficial for a healthy skin.
- The omega-3 fatty acids in chia seeds have been found to increase circulation and reduce dryness and skin inflammation.
Myths About Chia Seeds
Myth: Chia seeds consumption is a complete diet.
Fact: There is no food that can be termed as a complete meal. Although, chia seeds are a rich source of a number of nutrients, but eating a varied, mostly plant-based diet is important for optimal health.
Myth: Chia seeds increase estrogen levels.
Fact: Though, chia seeds contain lignans, a type of plant estrogen, but is minimal as compared to the body’s normal estrogen production. But, definitely moderation is the key.
Tips To Include Chia seeds In The Diet
- Chia seeds can be consumed as whole, soaked or grounded.
- You can add them to yogurt or oat meal or sprinkle on top of a salad or soup.
- They can be added to lassi, faloodas, fruit smoothies or any milk based desserts.
- They can be soaked and added to porridge, made into pudding or used in baked goods.
- Stir these seeds into salad dressings, sauces, marinades, or cake/muffin/bread batter.
- Because of their ability to absorb liquid and form a gel, they can also be used to thicken sauces or as an egg replacement.