Health benefits of chia seeds: From digestion to diabetes, why this superfood is a must in your diet

Health benefits of chia seeds: It is said that about two tablespoons of chia seeds contain 9.7 gm of fibre and 4.6 gm of protein. Not only that, they also offer about 6.7 gm of polyunsaturated fatty acids (Image: Canva)

Are you looking to make healthy choices starting from today? Do you wish to start your day feeling energised? Here’s a superfood you can include in your diet, Chia seeds.

A powerhouse of nutrition, chia seeds are now being discovered as a prophylactic measure for non-communicable diseases like hypertension, cancer, diabetes and obesity. The addition of chia seeds to daily diet has been garnering attention because of its numerous health benefits. Often referred to as a superfood, this member of the mint family is now being popularly recommended.

A number of variations are touted, some of which include the brownish-black coloured and the white chia seeds. It is said that about two tablespoons of chia seeds contain 9.7 gm of fibre and 4.6 gm of protein. Not only that, they also offer about 6.7 gm of polyunsaturated fatty acids.

Here are a few benefits of adding chia seeds to your routine meal plan:

Enhances bone health: Besides the aforementioned components, chia seeds also contain minerals like calcium, potassium, magnesium and phosphorus that aid in improving and strengthening bone density. They also help bone formation and thus boost overall robustness and physical fitness.

Lowers blood sugar: Omega-3 fatty acids, fibre, and magnesium present in chia seeds can reduce the risk of complications of diabetes and help in controlling the excess amount of blood glucose levels. An easy fix is adding a tablespoon of chia seeds to a bottle of water (you can also include lemon slices). It can be consumed an hour after the mixture has been prepared.

Promotes gut health: The benefits of chia seeds extend into the gastrointestinal tract as well. The soluble and insoluble fibres present in these seeds can tackle constipation. The seeds contain about two times as much fibre as bran. Some nutrition experts also say they may also have a role in managing kidney stones and metabolic disorders. They also promote the growth of good bacteria and improve the gut lining. Sprinkling chia seeds over salads and smoothies can make tasty foods healthier than they initially were.

Helps in weight loss: High-fibre food items are generally advised to those on their weight loss journey. Chia seeds can be an advantageous addition to the diet plan for reaching the target weight. They help in satiety (the feeling of fullness after a meal) and prevent much-dreaded over-eating. The fibres present in them also aid in gut motility. Chia seeds are a rich source of B vitamins like thiamine and riboflavin. Hence, their consumption improves overall health.

Fights free radicals: Chia seeds contain antioxidants that can fight free radicals (molecules that can damage DNA and lipids). Free radicals may also elevate the risk of cancers and are considered the cause of ageing, Alzheimer’s, Parkinson’s disease and inflammations. Consuming these seeds can delay ageing and help combat inflammatory processes.

Increases high-density lipoprotein: Cholesterol can be high-density lipoprotein(HDL), the good cholesterol, or low-density lipoprotein(LDL), the bad cholesterol. Chia seeds offer a balance between the lipids and hence have a positive effect on cardiovascular health. They may be a useful measure to prevent hypertension and subsequent atherosclerosis.