Top 6 Chia Seeds Benefits for Everyday Wellness

As the name indicates, chia seeds are the seeds of a flowering plant named Salvia hispanica. These are the blackish brown, sometimes white seeds that are oval and oval. Chia seeds are native to Mexico and South America. Chia seeds become a mucilaginous substance when they are soaked in water. Becomes 12 times more than its original size. There are many chia seeds benefits that can be obtained by taking them in any drink, smoothies, or foods like cereals, etc.

Chia seeds benefits were well known among the Aztec and Mayan civilizations. The word chia from Maya means power or energy. The people of the Aztecs used chia seeds for daily religious practices and obtained energy from the chia seeds. Soldiers of these civilizations traditionally eat chia seeds before going to any battle to obtain energy. That’s why chia seeds were mainly cultivated among the Aztec people. They use chia seeds as food and to fulfill their energy requirements.

Key Chia Seeds Benefits:

Chia seeds benefits are very broad, and for many years, people have been using them for their nutritional value and medicinal purposes.

1. Nutritional Values:

Chia seeds are considered to be the Superfood of the century. Since the early 20th century, people and nutritionists have been moving towards plant-based diets that will effectively cure many medical issues and provide the basic energy to people. Chia seeds are the richest source of many macronutrients and micronutrients.

There are almost 40% of the dietary fibers present in the chia seeds improve gut health. While chia seeds are a rich source of protein as well. Omega-3 is present in chia seeds, which is alpha linoleic acid ALA beneficial for heart and brain health.

Many antioxidants, like caffeic acid and chlorogenic are also present in chia seeds. They are also rich sources of calcium, magnesium, and phosphorus, which are also good for the bony framework of the body.

2 Beneficial for cardiovascular diseases:

Chia seeds benefits for cardiovascular diseases and overall heart health are very common. Chia seeds contain the Omega-3 compound and have many other anti-inflammatory substances, which lead to better heart health and proper blood flow.

Basically, this lowers the bad cholesterol in the body, which is known as LDL, and increases the level of good cholesterol, which is HDL, in the body. More chia seeds are good for controlling blood pressure as well. Systolic blood pressure directly affects the cardiac muscles and issues related to the heart. Chia seeds help to maintain the systolic blood pressure, thus lowering the unpleasant events happening.

3  Weight Management:

Chia seeds are rich in fiber, which is also very necessary and helpful in maintaining the health of the gut. Fibers always make it easier for the person to digest it evenly and smoothly. On the other hand, if chia seeds are added to the daily diet, this can lead to low-calorie intake, which will ultimately result in weight loss. As chia seeds are so rich in good fiber strength they make a person feel full and lessen the appetite. Hence, if someone wishes to lose weight should add chia seeds to their diet daily.

 4 Control on Glycaemia:

Chia seeds proved to be beneficial in the case of diabetes. It treats insulin resistance, making the absorption of the wandering sugar in the blood into the cells. Thus lowering the overall blood glucose levels. Chia seeds also maintain the metabolism of the individual and result in a high metabolism that also lowers blood sugar levels. Chia seeds are also very beneficial in the case of type 2 diabetes.

5 Digestive Health:

 Dietary fibers are the most important factor in improving the health of the gut. Naturally good bacteria are known. as gut microbiome is present in the gut and it works to improve the digestive health of a person. The addition of chia seeds to their diet improves gut health. It gives the richest source of fiber, which reduces the risk of intestinal ulcers and smooth bowel movements.

6 Bone Health:

Chia seeds have benefits for the bones as well. Chia seeds consist of many nutrients, which include minerals like calcium, phosphorus, and magnesium; all of these are good for bone health and maintenance of the body framework. Daily usage of the chia seeds improves the muscles, bones, and nerve functioning.

How to incorporate the chia seeds benefits into your diet?

Chia seeds have become immensely popular in the last few years. While the therapeutic uses have been known for centuries. Chia seeds are mini bags of energy. There are many food inventions in which chia seeds are incorporated and consumed. One of the well-known recipes of the chia seeds is the chia pudding, which is prepared by soaking chia seeds in almond or coconut milk. After that, you can add honey to it with some fruits and nuts.

Chia seeds can also be consumed in the form of smoothies, drinks, and baked goods like bread etc. Ranging from many dishes, chia seeds can also be mixed with yogurt and oatmeal. If you are starting to take chia seeds for the first time, take the minimum dosage of 2_3 tablespoons. As chia seeds become gel-like and heavy after soaking, they become heavier.

Potential Side Effects of Chia Seeds:

There are countless benefits of chia seeds. But nothing is good in excess quantity; if a person takes a large amount of chia seeds in their diet, these can have adverse effects as well. Some side effects are discussed below.

 1. Digestive tract issue:

Gastrointestinal issues may arise due to the high consumption of chia seeds daily. As chia seeds are slightly hard, people soak them before consuming them. But sometimes it is difficult to consume them when not taken with a lot of water. This will ultimately lead to low digestion, bloating in the stomach, and constipation. To avoid such issues, it is necessary to add a balanced quantity of chia seeds with a lot of water, which will help in proper digestion.

 2. Allergies:

Mostly, chia seeds are safe to consume, but in some cases, if a person is pre-allergic to seeds can show different types of symptoms related to allergy. Allergic reactions can be mild

 to severe, from anaphylaxis shocks to itching, redness, and swelling of the skin. If you are allergic to nuts and seeds, you should seek medical advice first.

3 Interaction with other Medications:

Chia seeds have blood pressure-lowering and blood sugar properties. Chia seeds may lower the level of certain blood-clotting proteins, increasing the risk of bruising and bleeding. Chia seeds might drop the blood sugar level to a disastrous level if taken with diabetes medication. Chia seeds may also result in too low blood pressure if you take them with hypertension medication.

Conclusion:

Chia seeds are the Superfood of the ancient and modern era as well. Due to their nutritional value and many other therapeutic factors, chia seeds are gaining more importance, and people incorporate chia seeds in food. For ultimate Chia seeds benefits, they should be used in the daily diet as they are beneficial for treating malnutrition and a balanced diet format.

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