Chia seeds are the tiny black edible seeds from the chia plant. “Chia” means strength in the ancient Mayan language. They are grown in central, north and south American countries like Guatemala, Mexico and Bolivia.
Chia seeds are rich in fibre and omega-3 fatty acids, loads of good quality protein and many other minerals and antioxidants that are essential for the human body.
In recent years, chia seeds have exploded in popularity. There are being advocated by many health experts as a healthy option to provide essential nutrients and minerals to our body. They also help in weight loss and may reduce the risk of heart disease and diabetes when used on a regular basis.
This article provides you with an overview of chia seeds benefits and side effects, nutritional facts, health benefits and the usage of chia seeds.
Health benefits of Chia Seeds
There are many science-based health benefits of chia seeds as they are loaded with antioxidants. They are not only rich in fibre but also provide good quality protein. According to Healthline, the regular use of chia seeds may help lower your risk of heart disease and diabetes.
Help Lose Weight
Chia seeds expand in your belly making you feel full and less hungry over a long period of time. As a result, you would tend to consume fewer calories. It also helps increase your metabolism. However, it totally depends on your diet. Chia seeds alone cannot help reduce weight instead they should be added to your diet plan.
Nutrients in Chia Seeds
Chia Seeds provide high amount of nutrients with very few calories
Despite being small in size, chia seeds provides a massive punch of nutrients in very few calories. This makes chia seeds one of the most nutritious food in the world.
Nutrients in 28 grams (Two tablespoons):
- 131 calories
- 8.4 grams of fat
- 13.07 grams of carbohydrate
- 11.2 grams of fiber
- 5.6 grams of protein
Chia Seeds Usage
Different ways to take Chia Seeds
- Smoothies. We can use chia seeds is in smoothies, which is a very popular way the seeds are consumed.
- Salads: Chia seeds can be mixed well with salad dressing ingredients such as olive oil, vinegar, honey, and lemon juice.
- Puddings: It is a good way to use chia seeds, that is why we find chia pudding in cafes menus. But you can make chia pudding at home also.
- Baked Goods: Chia gel helps keep prepared products wet and might be utilized instead of eggs or can be used as a thickener.
- Chia Drinks: Set aside cash and make your own chia drink, you can add two to three tablespoons of chia seeds to two cups of water and 1 cup of fruit juice.
Chia Seeds Side Effects
When consumed in large quantity, some people may feel bloated and gastrointestinal distress. Always start with 1-2 tablespoons a day by using it as mentioned above.