- 1 Health Benefits and Side Effects of Chia Seeds
- 2 Chia Seeds Lower Cholesterol
- 3 Chia Seeds for Constipation
- 4 Chia Seeds Helps to Lose Weight
- 5 Chia Seeds for Cancer Treatment
- 6 Chia Seeds for Heart
- 7 Chia Seeds for Bones
- 8 Chia Seeds for Skin
- 9 Chia Seeds for Improve Mood
- 10 Chia Seeds for Diabetes
- 11 Chia Seeds for Sleep
- 12 Other Benefits of Chia Seeds
- 13 Chia Seeds Vs Flax Seeds
- 14 Chia Seeds Benefits with Smoothies
- 15 Chia Pudding
- 16 Fruit and Nut Chia Salads
- 17 Chia Seeds Side Effects
- 18 Some More Healthy Tips For You-
Health Benefits and Side Effects of Chia Seeds
Chia seeds belongs to the family of mint which is Lamiaceae. Its name of the flowering plant is Salvia Hispanica. What are chia seeds? The word chia is derived from the word chian which means oil. Here is a list of chia seeds nutrition: Riboflavin, thiamine, calcium, iron, magnesium, manganese, zinc, phosphorus and many more. This shows that there are a lot of health benefits of chia seeds and is hence used for its benefits widely. Here we will discuss about chia seeds benefits.
Chia Seeds Lower Cholesterol
Cholesterol are of two types, one is the bad cholesterol and the other is the good cholesterol. Bad cholesterol usually creates hardening of arteries and can disturb the heart functions. Bad cholesterol eds contain fiber, too much of chia seeds can lead to can give various health issues. Chia seeds benefits are rich in omega 3 fatty acids. Omega 3 fatty acid and polyunsaturated fats help the body to curb the bad cholesterol and instead enhance the good cholesterol. Hence chia seeds are considered good for cholesterol.
Chia Seeds for Constipation
Constipation is the hardening of the stool that makes it extremely painful during defecating. Chia seeds benefits are rich in dietary fiber. Fiber helps in digestion and as a result does not lead to constipation. People who suffer due to constipation must consume chia seeds regularly in order to have normal stools. Chia seeds in water is extremely beneficial for this as they can absorb water highly.
Chia Seeds Helps to Lose Weight
Studies show that presently the rate of people being overweight are higher than before and also the rate of people who are trying hard to reduce weight is high too. Chis seeds contains low calorie and is extremely rich in fiber. Hence when chia seeds are consumed it makes one feel full. As a result the person would automatically stop feeling hungry and would not crave for unhealthy foods that may lead to weight gain.
Chia Seeds for Cancer Treatment
Chia seeds are rich in anti-oxidants, riboflavin and thiamine. Anti-oxidants stops the activities of free radicale. This helps to prevent cancer. Cancer is one of the growing reasons for death among many people irrespective of the age. Hence, it is absolutely true that chia seeds benefits can reduce the risks of various types of cancers and can probably also aid in its treatment in the initial stages.
Chia Seeds for Heart
The heart is the organ that helps to purify the blood and then circulate it throughout the body. Hence, it is extremely important to take care of the heart. Unfortunately, of late, heart attack is one of the major reasons for the death of many people. Chia seeds benefits are rich in omega 3 fatty acids. This is extremely beneficial to have a good heart. It also reduces cholesterol which further aids heart health.
Chia Seeds for Bones
Bones are like the basic structure of our body. Imaging the body without bones is a sack of muscles that would fall in the through all the time. Yes, sound very weird, but that’s the importance of bones. Chia seeds benefits are rich in calcium and calcium aids bone health. Consuming chia seeds can not only strengthen the bones but also help to keep osteoporosis at bay. Osteoporosis is a condition in which the bone becomes very prone to fractures.
Chia Seeds for Skin
Chia seeds acts like a beauty product too. The minerals, protein, and other vitamins packed in chia seeds benefits helps you to get a beautiful and healthy skin. They are natural detoxifiers and they play a major role for repairing dead cells. This is one of the reasons why it makes the skin glow.
Read More- Tulsi Benefits for Glowing Skin
Chia Seeds for Improve Mood
What is mood? It the feeling that you get based on the current situation. Often there are mood fluctuations in every human being. Chia seeds are rich in amino acid tryptophan. This amino acid helps to improve mood largely. Hence, people who consider themselves very vulnerable to mood fluctuations must try to consume chia seeds water frequently throughout the day that would help to regulate and improve mood.
Chia Seeds for Diabetes
Chia seeds are extremely beneficial for diabetes. Diabetes is a condition in which the blood sugar level is way too high that it is supposed to be. This happens when the glucose fails to get absorbed by the organs in order to convert them into energy. This disease acts like a gateway for various other disease and should be controlled. Consuming chia seed water everyday morning can lead to reduction of diabetes.
Chia Seeds for Sleep
The inability to sleep well is known as insomnia. Insomnia is also a symptom of depression. Chia seeds as mentioned earlier are rich in tryptophan. This element relaxes the mind, increases the blood flow to and from the brain and relieves stress. Hence it also helps to induce sleep. Consume some chia seeds before going to bed. This will help you to relax and get sleep early.
Other Benefits of Chia Seeds
Chia seeds also have other benefits such as lowering blood pressure, provides energy, good source of protein which is needed to lose weight and for healthy hair, muscles, skin, nails etc. It also treats inflammatory congestions, this leads to the reduction of joint pains etc.
Chia Seeds Vs Flax Seeds
Chia seeds and flax seeds are quite similar in the nutrient index hence it is difficult to say whether the former is better or the latter. However flax seeds are rich in omega 3 fatty acids than chia seeds, hence for vegans flax seed can be better. Chia seeds on the other hand are higher in fiber than compared to flax seeds.
Now that we know the benefits, let’s see how to eat chia seeds and a few chia seed
Chia Seeds Benefits with Smoothies
- Add a few organic blue berries and one banana in a blender.
- Add some almond milk into the jar
- Add 8 tablespoon of chia seeds
- Blend it and keep it in the refrigerator for a night
- Enjoy the smoothie in the morning.
- Take a cup almond milk and add a quarter cup of chia seeds in it.
- Add vanilla extract and a sweetener, preferably maple syrup
- Stir it well and keep it in the refrigerator over the night
- Consume it for breakfast and stay healthy
Fruit and Nut Chia Salads
- Add sugar jaggery in a pan and heat it.
- Add water to it to caramelise it.
- Add some almonds. Mix it well and switch off the gas.
- In another bowl pour 1 cup of coconut milk
- Add 3 table spoons of chia seeds.
- Add, maple syrup, vanilla essence and mix it well.
- Keep it on the fridge for 3-4 hours.
- Take it out and add your favourite fruits to it
- Add the nut brittle at the end.
- Enjoy your fruit and nut salads.
Sound tasty right? Yes try all the recipes and take the health benefits of chia seed. The only
problem too much of anything can be harmful. Let us see a few side effects of chia seeds.
Chia Seeds Side Effects
May cause Diarrhoea
Chia seeds may cause diarrhoea. Diarrhoea is a condition in which there is high frequency of stool. Most likely it is watery stool. Since chia seeds are rich in fiber it may lead to problems like diarrhoea. Consume chia seeds in a moderate form and keep your digestive system healthy. Often people make a mistake thinking that if healthy foods are consumed too much it will give too much of benefit, but that is not true.
Can make you choke
The seeds gain the bad reputation as a choking hazard. They can lead to complications of gagging or choking if you don’t pre-soak them or eat them without roasting. This is why, it is extremely necessary to avoid consumption of chia raw chia seeds completely. Don’t ever take it without pre-soaking or without roasting them.
Prevents Blood Clotting
Chia seeds may react as blood thinners, because they contain omega 3 fatty acids and prevent blood clotting. If you are on blood thinning medications or you just had a surgery and avoided excessive bleeding you may stop consumption of chia seeds.
Can worsen Diverticulitis
Diverticulitis is a disease that causes a pockets called diverticula along the lines of the large intestine. When inflamed they try to push through the colon wall resulting in pain, bloating and diarrhoea. Chia seeds contains fiber which is good for diverticulitis but chia seeds actually increases this problem. Hence this form of fiber isn’t good.
Some people are allergic to the protein in chia seeds. You cannot consume this seed if you are generally allergic to any types of seeds or nuts. Hence before including this in your diet you must try a little quantity first and then check if you have any problem. If not you can continue consuming it.
Consume chia seeds by taking the precautions required and consume it in a moderate
quantity to enjoy its benefits.
This article has been written by Payel Roy and Edited by Akanksha Agrawal