Chia seed benefits: unleashing the miracle of nature’s tiny powerhouse

Chia seed benefits

Seeds and nuts are abundant in proteins, vitamins, minerals, healthy fats, and fibres. These nutrient-dense foods can be effortlessly incorporated into our daily diet and enjoyed in various delectable ways. While all seeds and nuts offer exceptional nutritional value, Chia seed benefits stand out due to their high fibre content, a generous supply of omega-3 fatty acids, essential minerals, and antioxidants. Chia seeds originate from Mexico and Guatemala, possessing an oval shape with a lustrous appearance in either white or black hues—their unique property of liquid absorption results in a gel-like texture.

Chia seed benefits a healthy body.

Chia seeds are a veritable nutritional dynamo, with just two tablespoons containing approximately 140 calories, 11 of fibre, 5 gm of protein, and 12-14 gm of carbohydrates. Furthermore, these tiny seeds offer an impressive array of health benefits that positively impact our well-being. :

1. Fibre-rich: Chia seeds are a remarkable source of soluble and insoluble dietary fibres, making them highly beneficial for promoting gut health and avoiding constipation. Indeed, chia seeds play a pivotal role in regulating bowel movements.
2. Contains heart-healthy Omega 3 fatty acids: Chia seeds boast a generous quantity of omega-3 fatty acids, renowned for their beneficial impact on cardiovascular and brain health. Moreover, these fatty acids contribute to reducing blood pressure and cholesterol levels. They are also known to have anti-inflammatory and anti-cancer properties.
3. Contains plant-based protein: Chia seeds contain plant-based proteins, making them a good choice for vegetarians and vegans who aim to increase their protein intake daily. Amino acids are the building blocks of protein. Being a good source of all the nine essential amino acids, Chia seed benefits our health by providing energy and strengthening our immune system.
4. Chia seed benefits in weight management: Chia seeds are an optimal dietary selection for weight loss purposes with high fibre and protein richness.
5. Chia seed benefits our body through its stock of varied minerals: Chia seeds harbour a wealth of essential minerals, including but not limited to Manganese, Phosphorus, Copper, Iron, Selenium, Calcium and Magnesium.
6. Chia seeds have low GI: Chia seeds are supremely beneficial for managing blood sugar. It is a low-GI food, and its regular use shows quick and positive results for diabetic people. 
7. Lowers cholesterol and blood pressure: Chia seeds are rich in soluble plant fibres, which help eliminate bad cholesterol from the body. Chia seed benefits heart health by controlling high blood pressure. So, consuming chia seeds is inevitable for persons with a high risk of heart disease. 
8. Aids in strengthening our bones: Chia seed benefits our skeletal structure by increasing bone density and strength due to its richness in Calcium, Magnesium and Phosphorus.
9. Excellent for maintaining gut health: Maintaining a healthy gut is essential in ensuring overall health and well-being. Among the various natural remedies available, chia seeds have been found to offer remarkable benefits in relieving common digestive issues such as constipation and bloating. Additionally, chia seeds contain anti-inflammatory properties that can reduce inflammation in the gut. 
10. Extremely hydrating: Chia seeds tend to absorb liquid and can absorb water about 10-15 times their weight. They are suitable for stamina and endurance because they help maintain the electrolyte balance and keep the body hydrated for long. This has made chia seeds a popular dietary item among athletes.
11. Antioxidants-rich food: Chia seeds contain antioxidants that aid in counterbalancing the damaging impact of free radicals on our body and advancing cellular well-being.
12. Improves skin texture and radiance: Chia seed benefits your skin by enhancing its texture, luminosity, and suppleness. They boast a wealth of nutrients, including iron, potassium, vitamin A, and vitamin C – making them optimal for promoting skin health. 

As seen above, Chia seed have numerous advantages for our health, but Chia seed benefits are exceptionally phenomenal for weight loss and diabetes. Let us discuss these two benefits in detail below: 

Chia seed benefits for weight loss 

• Chia seeds are a fantastic dietary addition for those looking to lose weight. They contain a higher protein content than many cereals and grains, and this protein also helps promote satiety for extended periods. This means consuming chia seeds can help curb overeating and discourage unhealthy snacking habits. Furthermore, these tiny seeds’ low-calorie and fibre-rich composition is great for gastrointestinal health as it facilitates the elimination of toxins. As such, incorporating chia seeds into your diet can be highly beneficial if you’re trying to shed some extra pounds. The best way to use chia seeds for weight loss is by soaking 2 tablespoons of them in a glass of water overnight and drinking them on an empty stomach the following day. Over time, regular consumption of soaked chia seeds can help melt belly fat and boost your metabolism. So go ahead and add these little powerhouses to your diet – your waistline will thank you!

The low GI of chia seed benefits in managing diabetes 

• The glycemic index (GI) measures how much a particular food affects blood sugar levels. Chia seeds have been found to have a low GI score of 30, which means they can help stabilize glucose levels in the bloodstream. In addition, recent studies have shown that chia seeds may also possess anti-hyperglycemic properties, which can help prevent sudden spikes in blood sugar levels after meals. It’s worth noting that this research supports the traditional use of chia seeds in Latin American cuisine for their medicinal properties. One important reason to pay attention to blood sugar levels is the direct impact diabetes can have on heart and kidney health. Fortunately, incorporating chia seeds into your diet can be an effective way to support these vital organs. Chia seeds are high in fibre and omega-3 fatty acids, essential for maintaining a healthy heart and kidney function. Adding chia seeds to your diet can reduce your risk of developing diabetes-related complications and enjoy better overall health and well-being.

Here are a few fun and healthy chia seed recipes: 

Chia seeds can be seamlessly integrated into our daily diets through various means. Whether consumed dry or soaked or incorporated into a diverse range of smoothies and dishes, chia seed benefits our bodies by offering unparalleled nutritional benefits. For more information about chia seed benefits, contact us.

•  Dry chia seeds should be powdered and sprinkled over your salads, breakfast cereals, curd or yoghurt, and soups.
•  Chia seed smoothies– Soak chia seeds until they get a gel-like consistency, and add them to your milk with lots of fresh fruits on top. This will serve as a filling and healthy breakfast option. 
• Chia seed water- soak two tablespoons of chia seeds overnight in a glass of water. Have this water on an empty stomach the following day. This elixir is magical, especially for weight loss. 
• Chia seeds pudding- add soaked chia seeds to a glass of milk or fruit juice, and add vanilla or cocoa flavouring for enhanced taste.
• Add chia seeds to the banana pudding in a glass of mids and leave for 6 to 8 hours. Blend it in a mixer with one banana and pour it into a glass. Top it with banana slices and dry fruits.
• Mango coconut pudding- add chia seeds to a glass of coconut milk and one whole mango pulp. Blend and enjoy.
• Sprinkle powdered chia seeds on pancakes made of oat flour.
• You can make chocolate chip oatmeal cookies by adding chia seeds. This will be a healthy, sweet snack. 
• Chia seeds have a mild flavour and can be added to any dish in moderation. 
• Soaked chia seeds can substitute eggs in your baking recipes due to their gel-like texture.

Consider these precautions to derive maximum chia seed benefits:

• Chia seeds contain a plant compound called phytic acid that inhibits or decreases the absorption of iron and zinc minerals from your food. So, if you consume chia seeds, you should also add good iron and zinc-rich zinc-rich food items to your diet.
• If you are on blood thinning medication, consult your doctor before adding chia seeds to your diet. 
• Do eat in moderation; 2 tablespoons a day is optimal for experiencing all the chia seed benefits.
• Overeating chia seeds can lead to digestive issues.

Also Read: Glycemic Index of Chia Seeds

FAQs regarding Chia seed benefits:-

Do we need to soak chia seeds before consumption?

Chia seeds are very versatile and can be eaten both dry and soaked. While washing them before consumption is unnecessary, doing so amplifies the chia seed benefits. When we soak chia seeds overnight, their gel-type consistency makes it easier for our body to absorb nutrients. Soaking also makes chia seeds easily digestible. If you still prefer eating them dry, use them in powdered form to avoid choking.

How many chia seeds should be eaten daily?

Anything needs improvement. Chia seeds should be eaten at most two tablespoons a day. When consumed in moderation, there are numerous chia seed benefits, while overeating them can lead to abdominal pain, gas, and other digestive issues.

Are chia seeds good for reducing belly fat?

Yes, chia seeds have excellent results in reducing belly fat. They are rich in fibre and low in calories and an excellent choice for any weight loss diet regime.

Are chia seeds hot or cold for the body?

Due to their fantastic water retention property, chia seeds are highly hydrating to our body and give a cooling effect. 

How do you use chia seeds for healthy skin?

You can experience chia seed benefits for your skin by adding them to your daily diet or applying them topically as a face mask. Chia seeds will improve your skin’s appearance inside and out. 

Can I drink chia seed water on an empty stomach?

Consuming chia seed-infused water daily, particularly on an empty stomach, is a superb means of enhancing one’s overall health. Imbibing this elixir first thing in the morning ensures optimal absorption of its nutritional advantages.

To summarize:

Individuals are spending a substantial amount of their earned income on health supplements and vitamins. Nevertheless, it may astonish you that these advantages can be effortlessly obtained by incorporating one or two tablespoons of Chia seeds into your dietary regimen. Notably, Chia seed consumption benefits your body by promoting optimal functionality within the cardiovascular system, cerebral cortex, gastrointestinal tract, skeletal structure and beyond. Without hesitation, integrate Chia seeds into your diet to achieve health benefits.

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.