Chia seeds are tiny but mighty, and an excellent source for Omega 3 fatty acids, iron, calcium, antioxidants and fibre. Adding chia seeds to your diet helps to increase satiety, shows a paper in Nutrition Research and Practice Journal, 2017. Furthermore, it is easy to add them to your diet due to their versatility: they can be eaten whole, miled, raw or soaked. If you don’t eat chia seeds already, you should consider adding them to your diet. Here’s why.

 

Related story: Healthy Monsson Snacks: Chana Dal Kebabs

 

Nutritional Composition of Chia Seeds

Chia seeds is a powerhouse food, with high protein (15-24 per cent), carbohydrates (26-41 per cent), lipids (40 per cent) and dietary fibre (18-30 per cent) shows a paper published in Journal of Pharmacognosy and Phytochemistry, 2019. Apart from that, these tiny seeds also have several important micronutrients that add to the many benefits of Chia seeds.

 

1. Chia seeds have 64 per cent more potassium than most fruits—approximately 564 milligrams of potassium in 100 grams of chia seeds.

2. Chia seeds have double the amount of antioxidants compared to blueberries. The micronutrients Vitamin C, E, A, and zinc are considered strong antioxidants that are abundant in chia seeds, shows a study in African Journal of Food Sciences, 2021.

3. Chia seeds have high calcium concentration, 631 milligrams per 100 grams, that is five times higher than the calcium present in milk.

4. Chia seeds contain three times more iron than spinach (7.72 milligrams per 100 grams).

5. Chia seeds alone can contribute up to 32 per cent of your daily magnesium intake, shows a study in Journal of Food Measurement and Characterization, 2022.

 

Related story: Pineapple Peel Drink

 

Benefits of Incorporating Chia Seeds in Your Diet

1. Eating chia seeds lowers blood pressure and reduces inflammation.

2. Chia seeds help control diabetes, hypertension, obesity, and heart diseases, shows a paper in Food Bioresources Technology Journal, 2021.

3. High fibre content in chia seeds improves digestive health. Dietary fibre increases the size of stool and softens it.

4. A study published in the International Journal of Ayurveda and Pharm Research, 2016 says that chia seeds have antibacterial effects on all three major pathogens that are responsible for periodontal diseases (infection of gums and bone that surround the teeth).

5. The antioxidant compounds such as quercetin present in chia seeds are capable of preventing oxidation of fats and proteins, shows a paper in Journal of Food Science and Technology, 2017.

 

Antioxidants in Chia Seeds That Benefit You

Chia seeds contain antioxidants like chlorogenic acid and caffeic acid in large quantities. The seeds also contain antioxidants such as myricetin, quercetin, and flavanols in small quantities as listed in the Nutrients Journal, 2019. These antioxidants make chia seeds a very stable source of Omega 3 fatty acids. Omega 3 fatty acids are very important for the functioning of the brain. In fact, several studies including the one published in Oxidative Medicine and Cellular Longevity, 2014 shows that Omega 3 fatty acids help in preventing and treatment of depression and anxiety. That apart, Omega 3 fatty acids aid in proper development of the eye shows a study in the Pediatric Research Journal, 2022.

 

Related Story: 5 Reasons Why You Should Have Chia Seed Oil

 

Do Chia Seeds Benefit Skin?

Chia seeds are one of nature’s richest antioxidant foods. Antioxidants can speed up the skin’s repair system and prevent further damage. Antioxidants halt premature skin ageing caused by free radicals. Chia seeds also have anti-inflammatory properties that reduce skin redness and prevent acne.

 

Chia seeds are also known for their high fibre content which absorbs and retains a lot of water. It makes chia seeds an excellent hydrator. It is a perfect ingredient that ensures that the skin doesn’t dry out, especially during the summer season. The Omega 3 fatty acids present in chia seeds help keep wrinkles and fine lines in check. Also, Omega 3 fatty acids skin barrier, this protects the skin from external aggressors like dust and UV rays.

Chia seeds are rich in Vitamin C, Vitamin A, iron and potassium. Regular and consistent supply of these micronutrients increases skin elasticity and also boosts skin luminosity, shows a paper in the Springer Journal (Amino Acids), 2022.

 

Ways To Add Chia Seeds To Your Diet

Ten fun ways to incorporate chia seeds into your routine that benefits your health:

 

1. One of the easiest ways to add chia seeds to your diet is by drinking them with water. To make chia water, add a tablespoon of chia seeds into one glass of water. Soak it overnight and drink it first thing in the morning. This routine helps improve bowel movement and digestion.

2. Water is not the only liquid we can soak chia seeds in. Adding half a spoon of chia seeds into freshly squeezed juice can increase the nutritional value of the juice.

3. Chia pudding makes a delicious dish that can be eaten as a dessert or for breakfast.

4. You can eat chia seeds raw too. You can sprinkle them on your smoothies and oatmeal.

5. Chia seeds can be added to a salad as an ingredient.

6. Cakes are usually high in sugar. To balance them out and improve their nutritional value, you can add chia seeds to the baking mix.

7. In case you are not a fan of the gooey texture of the chia seeds, you can mix these with other grains like rice or quinoa.

8. Chia seeds can be substituted for pectin (starch that adds structural integrity) in jams. Chia seeds can absorb ten times more water. Also leaving out pectin makes the jam less bitter because pectin is bitter. So, you need not add a lot of sugar to balance the taste.

9. Chia seeds can be added into dips. They blend into any dip (sweet or savoury) easily.

10. If you are in the mood to experiment, you can make overnight chia cereal instead of your usual cereal. Soak seeds overnight in milk and top up the bowl with nuts and fruits that you like.

 

Mouth Watering Chia Seeds Pudding Recipes to Try

Irresistible Chocolate Chia Seed Pudding to Try at Home

Chia Seed Pudding

Vegan Filter Coffee & Chocolate Chia Seed Mousse

A Healthy, Sweet Breakfast: Overnight Oats with Chia Seeds and Stewed Apples

 

Frequently Asked Questions

Q: Are Chia seeds good for skin whitening?

A: Chia seeds owing to their rich vitamin content can improve your complexion. However, no studies explain if they play a direct role in skin whitening.

 

Q: What happens if you eat Chia seeds every day?

A: By incorporating chia seeds to your everyday diet you improve your health drastically. Due to their high nutritional value they help in preventing diseases such as diabetes, heart diseases, and increase insulin resistance.

 

Q: Can Chia seeds remove dark spots?

A: Yes, owing to their high antioxidant content, application of chia seed oil to the skin will help reduce dark spots. Also, studies have proven that regular use of chia seed oil can reverse the UV damage by fighting against the free radicals.

 

Q: What is the right time to eat Chia seeds?

A: Chia seeds due to their versatility can be added to any of the dishes that are routinely prepared in your kitchen. Eating at different times provides different benefits. For instance, eating chia seeds in the morning helps in weight management while eating them in the night helps you sleep better as chia seeds provide an amino acid (tryptophan) that increases the level of serotonin and melatonin.

 

Q: Who should avoid Chia seeds?

A: People with an allergy to mint must avoid chia seeds. Also, people with digestive health problems must keep a track of the quantity as excess consumption might intensify certain digestive problems.