The black and white chia seeds are an excellent storehouse of all the much-needed nutrients for the body.
From being a storehouse of micro-nutrients to being easily included in all recipes, here are the top 6 reasons for including them in your diet regime:
1. Chia Seeds are a storehouse of soluble fibre
Dr. Sunita Malhotra, the former senior dietitian at PGIMER, said, “Chia seeds are an excellent storehouse of antioxidants, thus making them very beneficial for those who want to lose weight.” Health experts claim that 1 ounce, i.e., 28 gms of chia seeds, contains 11 gms of fibre. Fibre is extremely good for gut health.
2. Help in Weight Loss
Chia seeds, as stated above, have high soluble fibre content, thus keeping a person full for a longer period of time. It is highly recommended for diabetics as it helps them stay satiated for a longer period of time. It boosts the metabolism process and is an amazing energy-giving food, so nutritionists often recommend the seeds as a pre-workout meal to give energy to the body.
3. Promote Bone Health
According to Nutritionist Toor, Chia seeds being rich in micro-nutrients like “magnesium and phosphorus”, work well for bone strengthening and proper growth.
4. Loaded with Antioxidants
Nutritionist Gurveen Toor also added that chia seeds are an excellent source of “anti-oxidants and can be very beneficial for those who want to maintain good skin, as it is very important for gut health.” It is highly beneficial for the skin as it slows down the ageing process.
5. Saturated with Omega 3
Ensuring daily consumption of chia seeds, according to Dr Malhotra, “can be very helpful in reducing the risk of heart diseases as it improves HDL levels.” HDL is a category of cholesterol that ensures the proper functioning of the heart. Another benefit of having Omega 3-rich foods is that they prevent the growth of cancer cells, especially among women.
6. Improves mental health
Mental health experts believe that having these seeds enables the body to release more serotonin, a chemical in the brain that helps a person stay calmer and more relaxed.
Chia seeds are highly versatile food items and can be included in any meal. They can be eaten for breakfast, in the form of puddings after a meal, or even in the form of smoothies with fruit and yoghurt. When it comes to baking, chia seeds act as an excellent substitute for eggs, for when soaked in water, they act as a raising agent.
If a patient is facing problems like constipation, a small helping of 2 teaspoons of seeds would be recommended. Many nutritionists also strongly advise people against having chia seeds without soaking them, as they absorb a lot of water. Therefore, having the seeds without prior soaking can cause dehydration and a person might even choke while swallowing them.
“Chia seeds, however, are not recommended for those who are dealing with issues like IBS and IBD,” Dr. Malhotra continued. ” With pre-existing bowel-related syndromes, digesting such foods can cause serious issues like bloating and flatulence.” It also has blood-thinning properties, so people who are already on blood thinners must be more careful.
