Health benefits of chia seeds in salads: Add crunch and nutrition without extra calories

Chia seeds benefits: These tiny superfoods are packed with protein, fibre, calcium, Omega-3 fatty acids, and antioxidants, all nutrients that help with skin health, digestion, energy levels, and even hormones (Image: Pexels)

Salads are usually the go-to solution for many looking for healthy diet options to lose weight. The truth, however, is that the salad's benefits are not in the veggies you put in it. Instead, the toppings you throw into it are the key.

Quite often, there are hidden calories, unhealthy fat, and sugar that creep in from croutons, creamy dressings, and fried nuts. So, if you are looking for a better, healthier option, think of chia seeds.

These tiny seeds deserve their superfood status. It is packed with protein, fibre, calcium, Omega-3 fatty acids, and antioxidants, all nutrients that help with skin health, digestion, energy levels, and even hormones. Best of all, they are almost flavourless so they can fit into any salad without a strong taste.

Also read | Health benefits of chia seeds: Harvard gastroenterologist suggests how to eat this superfood the smart way

Anushi Jain — Nutritionist & Founder, Nutri Maven, suggests the following ways you can include chia seeds in your salad.

Chia has its own texture, it can be crunchy or creamy

Serve chia seeds in a bowl and enjoy them loose. If sprinkled dry, they give a crunchy character that makes raw salads more interesting. They absorb lemon juice, apple cider vinegar, or simply water and turn into a gel-like consistency. It makes salads creamy and satiating, perfect for treating people that want to lose some weight without adding too many calories, Jain explains.

For slimming and vigour

These seeds will soak up liquid, swell in the stomach, and delay gastric emptying, helping you feel full for longer and reduce contractions in the digestive tract. Far from calorie-dense toppings, chia provides nutrition without bulk. It also releases energy gradually, so it is the ideal addition to a mid-day meal or post-exercise replenishing bowl.

Also read | Healthy salad guide for every kind of foodie: Smart, satisfying, and surprisingly easy recipes

Chia salad recipes and tips

• Add 1 teaspoon of dry chia on crispy veggie salads for crunchiness.
• Incorporate soaked chia into dressings with lemon, herbs or apple cider vinegar.
• Sprinkle chia in fruit and nut salads for a naturally sweet and healthy option.

Chia for Women’s Health

Chia seeds have special benefits for women's health. The excess estrogen gets detoxed better thanks to the fibers, and the omega-3 fatty acids reduce the inflammation and maintain the balance of hormones. Chia seeds also help with hydration, bloating and gut health. The result? A dewy complexion, lighter digestion, regular menstrual cycles and more energy.

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.