Adding Chia Seeds to your diet is a really good decision. Because there are several benefits it to. If we are thinking to add something healthy to a diet mostly we found sprouts to add. The best thing about it is you have multiple ways to add to your diet.
However, you can add it to your dish, and sprinkle it on salads. Also, you can make pudding from it, gel is there, etc. And by adding this single thing to your diet you will find multiple benefits. The one thing you should be careful of is don’t take it dry. Try to add plenty of water to get effective results. But what are chia seeds?
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What Are Chia Seeds
Chia Seeds are having antioxidants, minerals, fiber, and omega-3 fatty acids in such a good amount. Combined they all are good for several health benefits like promoting heart health, supporting strong bones, and also improving blood sugar management. However, they are so versatile and also use in many recipes. Personally, many health-conscious people also use this and take it on regular basis in their diet.
However, they are having nutritional values in such high amounts. They are of tiny black color which obtains from the Salvia Hispanica L. Commonly this is found in every house of Central America.
Chia Seeds Benefits
It is such a really good choice to add to your diet. Because in our daily diet somewhere we are not able to fulfill the requirement of our body. The best thing about it is that you don’t have to worry about the color and the size of it. In all the different ones you will get the same amount of nutrition. Here, are the benefits of chia seeds that help you to have the perfect and healthy body:-
High Nutrition
Chia seeds have nutrients in such a high amount. Due to this, it is believed to be used more in diet according to modern science. If you take it in a small amount consistently, then also this is beneficial. Just 2 tablespoons of the chis seeds have these nutritional values:
- Calories-138
- Protein-4.7 Grams
- Fat- 8.7Grams
- Alpha-Linolenic Acid-5 Grams
- Carbs- 11.9 Grams
- Fiber- 9.8 Grams
- Calcium- 14% of the daily requirement
- Iron- 12% of the daily requirement
- Magnesium- 23% of the daily requirement
- Phosphorous- 20% of the daily requirement
- Zinc- 125 of the daily requirement
- Vitamin B1- 15% of the daily requirement
- Vitamin B3- 16% of the daily requirement
Note
The size of the seeds does not matter for the amount of nutrition in the seed. They are coming in packed fiber, high amounts of protein, Omega3 Fatty acids, and also some other macro nutrition.
High Amount Of Antioxidants
They are such a really good source of antioxidants. However, they are also good to protect us from sensitive fats and also help to prevent us from free radicals. Also, help us to be safe from damaged cells. For example, they are contributing to aging and many harmful diseases like cancer.
Most of the time free radicals in the body are the reason for cancer in the body. On a compound level, they are the good ones that bind with them. Specifically, they are also having a good amount of chlorogenic acid, caffeic acid, myricetin, quercetin, kaempferol, etc. Com divinely, they all are good ones to prevent us from many such harmful diseases related to the heart and liver.
Note
These seeds have antioxidant properties which are helping boys in many ways. Also, they are good for not providing fat to the body.
Helping For Weight Loss
These seeds are having fiber and protein which are also helping with weight loss. In such a small amount of it also you will get them in high amount. For example, in just 28 grams of it, there is 10 grams of dietary fiber are present. In short comparatively to your weight you are getting 35% of fiber as per the required value.
Fiber: However, for weight loss generally, the person was to focus on the amount of eating fiber. Because this is helpful for weight loss, many physicians also suggesting for a fiber-containing diet.
Contained Protein: This is the additional benefit to take Chia Seeds. However, they are also helping us to reduce our appetite and food intake. According to a case study, this is also found that the people who are taking it in the morning. They can take more diet as compare to the others with the good digestion.
There are many effective results of it, for people who are taken it daily for weight loss. They find effective results and easily can lose weight. Although, adding these seeds to your diet helps you to have a balanced diet and resulted in a healthy body.
Note
Chia Seeds are high in protein and also a good source of fiber. This is why this is helpful for weight loss and also for having a healthy body. In addition to it, this also provides many other effective results.
Lowering The Risk Of Heart Diseases
The seeds are having such a high amount of Omega-3 Fatty acids and also fiber in such a good amount. They both are essential nutrients for a healthy heart. However, they are soluble and thus also good to take with the other solvent.
On health benefits, they are also good for providing a good cholesterol level in the blood. In it, ALA is also present, the Omega3 fatty acid which r decreasing the heart disease risk. According to many of the studies they are really good for heart health. Many other essential components are good for the heart and also lower the risk of different diseases. Rather than this these seeds are also having triglyceride oxidative compounds which are good for reducing stress levels.
Good For Hypertension
There are several reasons for hypertension or High blood pressure. However, several more reasons are s behind it like long-term kidney diseases, family history, advanced aging, high amounts of sodium in the diet, also alcohol consumption in excess amount.
By maintaining the diet and helping you to have a balanced diet these seeds are helping to prevent all of these conditions. If an individual wants to have good Blood pressure then one needs to maintain the diet. This is how naturally you will be away from all of those conditions.
Nutrient Source For Bones
Whenever a bone word is coming to our mind the first thing is Calcium which usually we think about. However, this is a major component of the bones but there are some other nutrients also which are good for the bones. Like Phosphorous and Magnesium etc.
There are many practical results of the patients which are supporting that these seeds are good for the bones also because this single one has all those essential things. In several other ways, this is also good for providing the combined essential things which are good for providing. In one study this is also found that the rats who are receiving these seeds also have denser and healthy bones.
In humans also this is found that it is a really good one for providing healthy bones. Doctors also suggesting people who are having weak bones or lesser-density contain bones should take it daily.
Note
These seeds have a high amount of Calcium, Magnesium, and also Phosphorus. Combined they all are the essential components for good and healthy bones.
Helps To Reduce Blood Sugar Level
The fiber and the other beneficial components this has been really helpful and good for maintaining blood sugar levels. However, this is also found they are good for insulin sensitivity. Which is helpful to stabilize the blood sugar level even after meals also. In older studies, this is also found helpful to control high blood sugar levels.
Note
In animal studies, this is found practically that this helps to maintain the blood sugar level. Additionally, you will find this more helpful.
Easy To Maintain A Healthy Diet
A small amount of them contains the essential nutrients, which are necessary for having a balanced diet. The best thing about these seeds is that you can also use them in recipes and cook something delicious and amazing.
However, they can also be eaten in raw form and also soaked in juices or also with oatmeal, pudding, smoothies and also with baked goods, etc. You can also sprinkle them in cereal, yogurt, vegetables in rice dishes, etc. Additionally, it is also a good one for homemade fritters as a good binding agent with the ingredients.
Moreover, they have a really good ability to absorb water and fats. This is the reason why they are also used for the preparation of sauces. For vegetating people, this is the good one because it can be a good alternative to eggs. Also, they can be mixed with water and also use to make the gel.
Generally, in our daily routine, we do not take such a high amount of fiber. Because the food which we are intaking is not able to fulfill that requirement in the body. But a small amount of these seeds can help you to have this in such a really good amount. Because of any reason if there is any deficiency in the body of fiber then we need to face some issues in the digestion process also.
Note
In case of a deficiency of fiber, we need to face the digestive side effects. Which results in many problems like bloating, diarrhea, etc. But taking these seeds on daily basis can help us to be safe from all those problems. They are also good vegan alternatives o0f the egg and also be added to oatmeal or smoothies.
Chia Seeds Nutrition
On average if you go to check the chia seeds’ nutrition values and the amount of it. In just one ounce or 28 grams, there are 140 calories 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, etc. However, with all these essential components there are 18% of the RDA for Calcium and many of the minerals like Zinc and Copper.
Rather than them they also have the Omega3 fatty acids in such a really good amount. Most beneficially these seeds also have all nine types of amino acids which cannot make by the body itself. Some other important nutrients of it are:
- Polyunsaturated fat Like Omega3 Fatty Acids
- Fiber
- Protein
- Calcium
- Phosphorous
- Zinc
Chia Seeds Nutrition Facts
There are many amazing facts about chia seeds. What you should know and you found interesting to know:
- They come in two opposite colors black and white, but there is no difference in their nutritional values of it. Not by the size of the seeds also.
- There are a few cautions which you should take in your diet. Because they are so good to absorb water. This is why it is good to have some water when having it.
- Many health specialists also say do not have it in dry form.
Are Chia Seeds Good For You
Taking them in a good amount is a perfect choice to have. But if you are taking this in an excess amount then it can be harmful also. Because of this reason, people who are having deficiency of water in their bodies. This is advice not to give them, and if they are taking it then this is advised to have it with a glass of water.
For those people suffering from inflammatory bowel disease like ulcerative colitis etc. They should take it to overcome the disease naturally. However, if you are a patient with blood pressure or diabetes then you also should take it. Or if you are also doing meditation or want to maintain the focus then this is a good choice for you. Because this is a really good formula. Ultimately helping you to have a balanced diet is helping you to focus.
Thus, this is good for you but be careful with the amount of water you are taking. Also, with the other things which you are intaking.
Chia Seeds Side Effects
It is good to have good things in your diet. And especially when the thing is really good to provide the complete diet. But taking anything in too much amount is harmful. However, if you take this in a high amount then you may feel some health issues, some related to digestion. Whereas there are many other health problems also like, abdominal pain, constipation, diarrhea, bloating and gas, etc. There are several more things if you intake in access amount:
Abdominal Pain
However, fiber is good for health but not more than the required amount. If this is taking in the access amount you should face abdominal pain, constipation, bloating, etc. This can be overcome also by stopping or reducing the amount of them.
Risk Of Chocking
They are safe to take but for some people, they can be risky also. This is why some people should take it very carefully, especially those who have a swelling problem. Because these seeds are also good for absorbing water. A study finds they need water 10 to 12 times more than their weight.
Risk Of Prostate Cancer
These seeds have a good amount of the ALA stands Alpha Linolenic Acid. Although this is good for the health but only in the required amount. If the amount of this is extended than the required value then one has the risk of Prostate Cancer too.
Risk Of Vomiting, Diarrhea & Itching
They are not suitable for those who are having allergic problems. Some most common things you may be facing like Vomiting, Diarrhea, Itching, etc. This is there that some people are also facing these issues. Because of the presence of a high amount of fiber in it. They can also cause flare-ups with inflammatory bowel conditions like Crohn’s disease.
In these conditions patients also face reducing the level of water in the body. And chia seeds are also a very good water absorbent which is why they can well up and become gelatinous.
Chia Seeds Side Effects On Females
However, if this is taken in an excessive amount then it is harmful to both men and women. But there are some special things for which a female should be careful. Like they are having a really good absorbing capacity and too good versatility. But to a female, this is advice not to take it in a high amount.
Chia Seeds Uses/Recipes
This is soluble in water and also a have good versatility. This is why it is good to make amazing dishes by using this. In different ways, this is used for making different dishes not only as a healthy component to add but also as a good source for providing amazing taste.
Although we can take it in raw form, by boiling it, or in other ways. Rather than it if you want to have a diet that is also balanced, so you should add this to different dishes. Here is the recipe for the few dishes which you can make by using it.
Chia Pudding
This is also an amazing way to have something good with nutrients and have something really good for the body. Here, are the steps that you should follow to make Chia Pudding:
- Take ¼ cup of the seeds
- Add some liquid to it like milk, (almond, soy, or dairy all work), and 100% fruit juice.
- Leave the mixture for 15 minutes in the refrigerator
- If you like so should add some nuts, chopped fresh fruits, or cinnamon.
Chia Sprouts
As you also know sprouts are really good for your health. And this is a really good one to take in the morning. Just like the other things you can also make the sprouts of the Chia Seeds. To make the sprouts of it you should do these things:
- Make a thin layer of the seeds
- Put it on the terracotta saucer or in the unglazed clay
- Add some water to it
- But should also be careful to sprinkle the water
- Put it on the sunny spot
- You will see green spots are appearing on the surface of it
- Use them to have in the morning
Chia Gel
The Chia seeds are good for absorbing water. Even they can absorb such a good amount of water into themselves. On n average, they can absorb the amount of water 10 times more than their weight. To make the gel of it you should follow these steps:
- Take ¼ c up seeds and add 1 cup of water to it.
- Stir the mixture and leave it for approximately 10 to 15 minutes in water. So, that the seeds can absorb water well.
- You will find the texture of them is changed. Now they become softer than before.
- Store this mixture in the refrigerator for one week at least.
- Add some smoothies and soup to boat the nutritional values and have a thicker texture of it.
- You will receive a satisfying and good texture containing Chia Gel.
Egg Replacer
It is a good one or an alternative for vegan people. We all know that egg is really good for health. But so many of us do not like to have it, so you can also use it to have an alternative to it. Follow these steps and your vegan egg is ready to have:
- Take 1 tablespoon of Whole Chia Seeds
- Add 2 spoons of ground chia seeds
- 3 tablespoons of water in it
- Leave it for 5 minutes so that the seeds can absorb the water
- You will find the mixture is now thick and its nutritional value is equal to an egg.
Serving Of Chia Seeds
Although the raw seeds are hard but versatile. They are having a unique flavor that is not there in any other dish. If you add some water to it it turns into a soft one, and the texture is less detectable. On the commercial level, this is added to cereal, crackers, beverages, bread, and also other baking things. So, that they can add a good amount of nutritional value to it. If you are added this to any dish you should use it after soaking it.
- Sprinkle a few teaspoons of it into your breakfast cereals salads, soups, or stews.
- Stir the Salad dressings, sauces, marinades, etc.
- Use Chia gel to have a thick smoothie, puddings, soups, etc.
How To Eat Chia Seeds
You can take whatever you like to have the dish of it. Because this can betake in different ways. more beneficially, this is a really good food to have in the morning. So, that you will have a healthy, refreshing, and lovely morning.
They are too good to absorb water this is why don’t take them in the dry form. Prefer to have a glass of water with it or first soak it before having it. And you should be careful with the amount you are taking because this is a really good choice to have but in that specific amount.
Chia Seeds In Water
This is good if you are soaking it before taking it in your diet. There are many other ways to have it you can have it in smoothies and juices or also mixed into yogurt. However, you can also sprinkle it on your salad. You can also add them to your wet dish, it suddenly starts to swell up but the crunchiness of the seeds comes back when you have it.
FAQs
However, this is good and safe to take into your diet. Sometimes before starting something new there are some questions which are coming to our mind like is it good for me? How this is helpful? Is it work effectively?
How To Use Chia Seeds For Weight Loss
For weight loss, we try so many activities, exercises, and diets. But most of the time find no results the reason can be that they are not natural or have chemicals that are not suitable for us. But this is a good and natural way to use for weight loss. Even this is also good for belly fat, to get the results you should start this to have it in the morning.
What Do Chia Seeds Do
They are containing such a high amount of nutrition which is beneficial to have a beneficial diet. It helps in many ways like for high BP, Digestion, Good for the Heart, lowering the risk of diabetes, etc. So, one must add this to their diet so that they can be safe from all these.
Do Chia Seeds Go Bad
They are really good to add to our diet but there are some things for which we should be careful. First, we should not take it dry, second, we should not take in the access amount. Third and most importantly we should not take too much old seeds. Because they could be rancid which does not have that many benefits.
How Much Chia Seeds Per Day
It is important to take it in a relevant amount. This is why the recommended amount of it is 0.7 ounces or 20 grams of it. Which is equal to 1.5 teaspoons, you can take it twice a day. One should remember to add plenty of water to it so that they do not face digestion issues.
How To Use Chia Seeds
These seeds can also not take in a single way but can also be added to whole or ground, smoothies, and also in juices. Also can be sprinkled on salads etc. However, they are also a good choice to add to the drinks, because they are having really good solubility. But should be soaking it in the water before adding it to the drink.
Where Do Chia Seeds Come From
They are taking from the desert plant Salvia hispanica, the plant which belongs to the mint family. Scientifically this is famous for this word but in the market, it is pronounced, with the word Chia. Originally, this is discovered in Central America.
Do Chia Seeds Make You Poop
Chia seeds is having such a good amount of fiber. Which is helping to improve digestion, and also helps you to poop. This is also helpful for constipation, initially, this was not discovered for the constipation problem. But the excellent amount of fiber in it is promoting to have good health.
Can Dogs Eat Chia Seeds
These seeds have such a really good amount of fiber which is also good for dogs. So, if your dog is facing any problem related to digestion so, you should give this to your dog. For dogs, this is also helpful for weight loss and fighting other related problems.
How To Grow Chia Seeds
If you have visited the growing area, where these seeds are growing in bulk. You have seen that they find from the flowers of the plant. First, you should prepare the spilled to grow the seeds, then spread the seeds in it. Cover the seed with the soil properly so that the seeds get complete nutrition. When you see the sprouts evenly add water to it. Once you found the plants to grab the soil then care for the plant properly.
Do Chia Seeds Have Protein
Yes, Chia seeds are a good source of proteins. With it, they also have many other essential nutrients like fiber, Omega3 fatty acids, antioxidants, and many more essential nutrients.
Summary
Chia seeds are really helpful to have a healthy body. One should add this to their diet so that they not only have a complete diet but also lower the risk of many diseases. They are having fiber, antioxidants, minerals, and heart-healthy Omega3 fatty acids in excellent amounts. While having it in the diet helps in several ways even if you want to have denser bones than also you should take this.
There are no such side effects of it but while taking it we should be careful to add plenty amount of water. So, that we can be safe from many digestion issues. Also, we should not take it in an excessive amount, then it may show good results. So, a healthy body is no more a dream only.
Also read: How To Eat Chia Seeds
