Chia seeds are edible seeds of Salvia hispanica, a plant from the mint family. They are know for their energy-boosting properties. They are packed with fibre, protein, healthy fats, and essential micronutrients. According to the National Institute of Nutrition (NIN) chia seeds are rich in omega-3 fatty acids, which are essential for heart and brain health. They are also packed with dietary fibre that supports digestion and promotes gut health. The protein content aids in muscle repair and helps with weight management.
Additionally, chia seeds are also an excellent source of calcium, strengthening bones and teeth, while magnesium plays a vital role in regulating blood sugar levels and improving muscle function. Their high antioxidant content helps protect the body from free radical damage, reducing the risk of chronic diseases.
Health benefits of chia seeds
Nutrient rich: Chia seeds are a nutritional powerhouse, offering a wealth of essential nutrients in a small serving without adding excess calories. Just one tablespoon (15 gm) provides 5 gm of fibre to support digestion, 2 gm of protein for muscle repair, 2.5 gm of omega-3 fatty acids for heart and brain health, and 76 mg of calcium to strengthen bones.
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Fibre-rich: High in soluble and insoluble fibre, chia seeds aid digestion, prevent constipation, and promote a healthy gut microbiome. According to the National Institutes of Health, fibre intake can lower the risk of heart disease and diabetes.
Supports weight loss goals: Chia seeds absorb water and expand in the stomach, making you feel fuller for longer. This helps in reducing cravings and controlling portion sizes, essential for weight loss.
Lowers cholesterol: Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which help lower cholesterol, reduce inflammation, and support heart health.
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Strong bones: With more calcium than milk per gram, chia seeds strengthen bones and teeth. They also contain magnesium and phosphorus, which are essential for bone density.
Supports metabolism: Chia seeds are a great source of slow-releasing energy, making them a perfect pre-workout food. They help stabilise blood sugar levels and boost metabolism.
Controls blood sugar levels: Studies suggest that chia seeds improve insulin sensitivity and help regulate blood sugar levels — especially beneficial for people with Type 2 diabetes.
How much chia seeds should you eat per day?
Health experts recommend consuming 1-2 tablespoons (15-30 gm) of chia seeds daily for their numerous health benefits. These versatile seeds can be easily added to your diet: simply mix them with water to make chia water, blend into smoothies, stir into yogurt or salads, or sprinkle on oatmeal and soups.
Chia seeds can also be used in baking recipes like muffins or energy bars, making them a convenient and nutritious addition to everyday meals. While chia seeds are generally safe, consuming too much may cause bloating or digestive discomfort due to their high fibre content.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
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