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
- 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