Chia seeds have gained significant popularity in recent years, becoming a staple in many health-conscious diets. These tiny, nutrient-dense seeds offer an impressive nutritional profile with numerous health benefits, making them an excellent addition to a balanced diet.
Let's explore the health benefits, nutritional facts, potential risks, and some creative ways to incorporate chia seeds into your meals.
Health benefits of chia seeds
Improves digestion: Chia seeds are rich in dietary fibre, providing 10 gm of it in just two tablespoons. This fibre content supports healthy digestion by promoting regular bowel movements, boosting gut health, and enhancing the immune system, says Rashmi Mittal, nutritionist and founder of health and wellness brand, Myhealth. The soluble fibre in chia seeds, such as mucilage, helps slow down digestion, prevents blood sugar spikes and increases satiety.
Lowers inflammation: Chia seeds are packed with omega-3 fatty acids, including alpha-linolenic acid (ALA), which offers anti-inflammatory benefits. Research suggests that these omega-3s can help reduce inflammation in the body, which is linked to chronic diseases like cardiovascular disease, diabetes, and certain types of cancer.
Reduces risk of chronic disease: Rich in antioxidants, chia seeds protect the body from oxidative stress caused by free radicals. Studies indicate that reducing oxidative stress helps lower the risk of chronic diseases such as cardiovascular disease, diabetes, neurodegenerative conditions, and cancer, says Mittal.
Improves heart health: The omega-3s in chia seeds can help reduce inflammation, lower LDL ("bad") cholesterol levels, and raise HDL ("good") cholesterol levels, contributing to better heart health. Additionally, research shows that chia seeds can support a healthy heart by reducing blood pressure. Incorporating chia seeds into your diet can have positive effects on cardiovascular health.
Excellent source of plant protein: Despite their small size, chia seeds are a fantastic source of plant-based protein, containing almost 5 g per two-tablespoon serving. This makes them an ideal protein source for vegans and vegetarians. Protein is essential for various bodily processes, including wound healing, muscle health, and immunity.
Packed with essential nutrients: Chia seeds are not only rich in protein and fibre but also contain a variety of essential micronutrients. These include calcium, iron, magnesium, phosphorus, potassium, zinc, selenium, folate, vitamin A, and B vitamins. These micronutrients are vital for metabolism, bone health, reproductive health, and overall well-being.
Nutritional facts
According to Mittal, a one-ounce (28 grams/2 tablespoons) serving of chia seeds provides the following nutritional values:
- Calories: 138
- Total Carbohydrates: 12 gm
- Dietary fibre: 10 gm
- Total sugars: 0 gm
- Protein: 5 gm
- Total fat: 9 gm
- Saturated fat: 1 gm
- PUFA 18:3 n-3 (ALA): 5 gm
- Sodium: 5 mg
- Calcium: 179 mg
- Phosphorus: 244 mg
- Potassium: 115 mg
Yogurt, oatmeal, or smoothies: Mix chia seeds into yoghurt, oatmeal, or smoothies for added texture and nutrition. Try recipes like Overnight Oats with Chia Seeds or a Strawberry-Peach Chia Seed Smoothie.
Thickening agent: Use chia seeds instead of eggs as a thickening agent in soups, stews, and sauces.
Chia Seed pudding: Make chia seed pudding by combining them with your choice of milk and sweetener, then refrigerate overnight. Enjoy flavours like Cocoa-Chia Pudding with Raspberries for a nutritious breakfast or dessert.
Baked goods: Incorporate chia seeds into muffins, breads, pies, or pancakes for an extra nutritional boost. Try recipes like Strawberries and Cream Pancakes for a delicious treat.
Salad dressings or dips: Add chia seeds to homemade salad dressings, dips, or jams for a healthy twist.
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