Chia seeds as a superfood – From weight loss to heart health

Chia seeds come in two colors – White and black. They are very small in size but have numerous health benefits. Read on to know some surprising health benefits, the relation between chia seeds and weight loss along with some amazing recipes.

Chia seeds have become famous in the Indian market in the last 10 years. It comes in two colors – white and black. Chia seeds are taken from the plant Salvia Hispanica which doesn’t require processing and can be taken as a whole grain. That’s why they are 100% natural and organic. They are very small in size but have numerous health benefits, hence they are also called superfoods.

Some health benefits

  • Nutrient-dense
  • Heart-healthy-omega-3s
  • Rich in calcium
  • Good source of iron
  • Valuable electrolytes
  • Good source of B vitamins
  • Appetite control 
  • Weight loss
  • Lowers high cholesterol levels
  • Good source of fiber, protein and omega-3 fatty acids

1 Tbsp or 15 grams of chia seeds contain

  • Energy – 60 calories
  • Carbohydrate – 5g
  • Protein – 2.3 g
  • Fat – 4 g
  • Fiber – 4 g
  • Calcium – 80 mg
  • Iron – 1.08 mg

As health awareness increased, chia seeds got popular among the masses. Currently, chia seeds products are easily available in many online and offline stores. This has led to increased sales by 70% in 2014-2015. In addition to this, chia seeds promote weight loss also. Several studies suggest that chia seeds are really helpful in weight loss. People have started incorporating these seeds into their weight-loss diet plans and the results are excellent. 

Chia seeds for weight loss

  • Improves digestion as they are rich in fiber, and relieve constipation.
  • Keeps you full for longer since it absorbs water. Thus, it helps in fat loss.
  • Chia seeds control cravings. Chia seeds contain all 9 amino acids which our body doesn’t produce.
  • Improves workout performance
  • Improves the quality of sleep, it contains magnesium and tryptophan. Studies suggest that sleep plays a key role in weight loss, especially fat loss.

Chia seeds are very good for hair, skin, bones, heart health, control blood sugar levels and prevent diabetes.

Things to keep in mind before consuming chia seeds

  • Avoid taking them raw, either soak them or add them to wet food. Avoid dry and roasted chia seeds if you have digestive issues.
  • Do not eat in excess otherwise, it may cause abdominal pain, diarrhea, gas, and acidity. You can take 50 gm or 2-3 spoons of chia seeds. 

3 Easy recipes for chia seeds

Black and white chia seeds have the same nutritional value, you can take either of them.

  • Chia seeds water – Soak 1-2 spoons of chia seeds in 1 cup water for 5-10 minutes. Add more water to this and it is ready to drink. For flavor, you can add fresh lemon juice.
  • Chia seed pudding – Soak 2 spoons of chia seeds in 1 cup water/milk (normal milk/almond milk/soy milk), and refrigerate for 15 minutes. After this add nuts, chopped fresh fruits, or cinnamon if desired. Your delicious pudding is ready.
  • Overnight oats with chia seeds – Soak rolled oats and chia seeds in milk or water overnight and keep them in a refrigerator. In the morning you can add honey or fresh fruits. It is ready to eat.

Chia seeds as a substitute for eggs – 1 Tbsp chia seeds + 2.5 Tbsp water = 1 chia eggs

Tags : #Health #Superfoods #Chiaseeds #Weightloss #Hearthealth #Healthbenefits #Tinyseeds #Diabetescontrol #Cholesterolmanagement #Medicircle #SmitaKumar

About the Author


Renu Gupta

With a background in Pharmacy which is the clinical health science that links medical science with chemistry, I had the desire to mix creativity to these fields. Medicircle provides me an avenue to apply my training in science and interest in creativity together.

View Profile

Related Stories

Loading Please wait...

-Advertisements-




Trending Now

Prescribing Equality: Tackling Gender Disparities in India's Healthcare LeadershipDecember 07, 2023
Digitalizing Health: Generative AI's Impact Amplified by AWS Cloud in IndiaDecember 07, 2023
Eyes on the Future: Dr. Agarwal's Group Channels Rs 100 Crore for Cutting-edge Eye Hospitals Across KeralaDecember 06, 2023
Organ Transplant Scandal: Apollo Hospital Faces Government InquiryDecember 06, 2023
Breaking Barriers in Cancer Treatment: Max Healthcare's CAR-T Therapy PartnershipDecember 06, 2023
Exploring the Link Between Covid-19 Vaccination and Sudden Cardiac Arrests: ICMR StudyNovember 22, 2023
Powering the Future: China's Biodegradable Wireless System for Bioelectronic InnovationNovember 22, 2023
IMS BHU Pioneers Advanced Cardiac Care: Unveiling Cutting-Edge Technologies for Precise DiagnosisNovember 18, 2023
Inito's $6 Million Boost: Transforming Women's Health with AI-Backed Fertility MonitoringNovember 18, 2023
Madras High Court Advocates for Equality: PG Medical Students to Receive Incentive Marks for COVID-19 DutyNovember 18, 2023
Next-Gen Healthcare: CarePods and AI Redefine the Patient ExperienceNovember 17, 2023
Air Quality Crisis: Alarming Rise in Premature Births Linked to Air Quality in Begusarai, BiharNovember 17, 2023
Limerick Contest-2023: A Celebration of Wit and PoetryNovember 17, 2023
IIIT-Hyderabad among top 100 institutions for 5G Use Case LabNovember 17, 2023
Powerful, motivating and inspiring talks marked TEDx Hyderabad Women 2023 which was held with the theme "Two Steps ForwardNovember 17, 2023
Speaking the Diagnosis: How AI in Voice Analysis Is Revolutionizing Diabetes DetectionNovember 17, 2023
FDA Approves Zepbound: A New Medication for Weight Loss by Eli LillyNovember 17, 2023
CoverSelf Raises $8.2 Million in Seed Funding to Revolutionize Healthcare Claims with Innovative Fintech PlatformNovember 16, 2023
From Miracle to Medic: The Extraordinary Journey of India's First Paediatric Liver Transplant RecipientNovember 16, 2023
Combatting Chikungunya: Valneva's Chikungunya Vaccine Cleared by USFDA, Eyes India LaunchNovember 16, 2023