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If you are someone who follows trends in health and fitness, you would have certainly heard of chia seed, an ingredient that has recently surfaced as a super food across the world. However, many people believe that recognition of the importance of chia seeds as super food isn’t as recent. It dates back to the 14th century when the Aztecs and Mayans used chia seeds in their staple diet. In fact, the word chia is a Mayank word which means strength.

What are chia seeds?

Chia is a seed harvested from the desert plant named Salvia Hispanica, a member of the mint family. It grows abundantly in Central and South America. Good, organic chia seeds are either black or white in colour. These tiny small, oval shaped seeds are packed with essential vitamins, minerals and other nutrients that are immensely beneficial to human beings and are completely gluten free. Following are some of the major health benefits one can reap by consuming chia seeds:


  1. Improves Digestive Health

One ounce of chia seeds contains no less than eleven grams of fiber which makes chai seeds a highly effective super food to curb digestive issues. The high fiber content regulates bowel movements thereby preventing constipation. It also aids in maintaining the overall gastrointestinal health of a person. Moreover, this fiber acts as a prebiotic, which means, it promotes growth of healthy bacteria in the gut which helps in preventing many diseases. Chia seeds may also act as a catalyst in weight loss as the fiber present in them expands and gets converted into a gel-like substance in the stomach. Because of this process, a person feels full for a longer period of time after consuming chia seeds.

  1. Strengthens Teeth And Bones

Two main minerals responsible for strengthening bones and teeth are calcium and manganese. Chia seeds contain enough calcium to take care of 18% of your total daily calcium requirements and 30% of your daily manganese requirements. Some studies also suggest that the amount of calcium present in chai seeds is higher than the calcium present in skimmed milk. Moreover, there are also significant amounts of zinc and phosphorus in chia seeds. Zinc prevents the formation of plaque on teeth and phosphorus helps in maintaining a healthy mouth.

  1. Regulates Blood Sugar Levels

Chia seeds are known to be rich in alpha-linolenic acid and other essentials that help in fighting diabetes by helping the body to reduce the rising sugar levels. Additionally, high fiber content slows down the process of conversion of carbohydrates into sugar and sugar into fat during digestion which further regulates the blood sugar level.

  1. Good For Heart

Chia seeds are popular as healthy heart food for their contribution in keeping the heart healthy. This is because chia seeds are loaded with omega-3 fatty acids which protect the heart by fighting against the unhealthy omega-6 fatty acids present in the body. Chia seeds help in increasing HDL cholesterol (known as the good cholesterol) levels in the body while also keeping the LDL cholesterol (known as the bad cholesterol) levels in check thus maintaining a stress-free cardiovascular system.

  1. Nourishes Skin

The antioxidants present in chia seeds have the potential to repair skin cells and prevent the sagging of skin. Consumption of chia seeds also help in regaining moisture on dry skin and helps the body get rid of premature wrinkles. Its omega-3 acid content  protects the skin from UV radiation and its anti-inflammatory properties delay the ageing of the skin and also helps fight acne.

How much to consume in a day

Because of the high fiber and calcium content, it’s advisable that no more than 25 grams of chia seeds are consumed in a day as too much of it may have some adverse effects. Since chia seeds are also known to lower blood pressure and sugar levels, excessive consumption may result in hypotension (low blood pressure) and may lower the sugar levels than what it should be.

The easiest way to consume these seeds is to soak one teaspoon of seeds them in a glass of water or milk for half an hour and It will be ready to be eaten.

Chia seeds don’t have a strong taste of their own so you can pair them with various dishes and drinks in order to devour them. We will share delicious recipes made using chia seeds in the next blog so that you can have these power packed seeds not just for their health benefits but also for the tempting scrumptious taste of those dishes.

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John Doe 2 Days back

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