Introduction
Seeds are getting more attention since the starting of this century.
Because of Health benefits and nutritional composition, Chia seeds are getting a lot of attention.
Chia is an herbaceous plant. It's also called silva Hispanica L.., it's a flowery plant of mint family.
Chia is derived from an Aztec word 'Chian' which actually means oily, because it contains 25 to 40% oil.
They found in black and white colour. It's grown best in subtropical and tropical environment.
It's a medical and dietry plant. It's was also used by Aztecs and Mayans.
They provide fibre, omega 3 fatty acids, Vitamins, minerals and antioxidants.
They now grown in Guatemala, Argentina, Nicaragua, Bolivia, Ecuador and Australia.
Now let's discuss about nutritional composition of Chia Seed.
Nutritional composition
Chia seed contain 25 to 40% oil in which 60% is omega 3 (alpha linolenic acid) and 20% omega 6 (linoleic acid).
They contains high level of antioxidants.
Chia seeds are composed of 30 to 33% fat, 15 to 25% protein, 15 to 30% dietary Fibre, 26 to 41% carbohydrates, minerals, Vitamins, and 90 to 93% dry matter.
Chia seeds contains calcium, Protein, omega 3 fatty acids, phosphorus, and zinc.
Active chemicals such as kaempferal, myriocotine, omega 3, omega 6, and caffeinic acid are also found in Chia seeds.
Now after reading this long nutritional composition you are wondering that it should have a lot of health benefits too.
So let's discuss the benefits of Chia seeds.
1). Omega 3 fatty acids also known as omega 3 oils, are unsaturated fatty acids that can be found in many foods like fish, Chia seeds, eggs, and avocados etc.
Omega 3 fatty acids are important for our body and help in preventing heart diseases.
As I mentioned above chia seeds contains 60% omega 3 fatty acids, so it's also beneficial for your cardiovascular health.
They prevent blood clotting, and also help in regulating heart rhythm, and lowers the cholesterol.
2). Chia seeds helps in reducing weight,
Because of the protein and fibre present in these seeds.
A Study conducted in 2015 research showed that eating 30 grams of fibre regularly may be useful in weight loss.
Eating more protein reduce appetite and overeating which result in lower calorie consumption does weight loss.
A another research done with 26 participants who consumed 35 grams of Chia seeds for 12 weeks showed significant difference in weight. They lost 1.9 kg as an average.
3). Whenever we eat something which I digeste fast, gives us a blood sugar spike.
But the fibre present in Chia seeds which is responsible for Gluey texture of seeds, slows down the digestion which can prevent blood sugar spikes.
4). They are helpful for your bones because they contains calcium, phosphorus, protein, and magnesium.
The calcium content is high as 18% of the recommended daily allowance (RDA) in a single ounce.
it can be a substitute for people who don't eat or drink dairy products.
Side Effects
Chia is safe for most of the people but there are some risk factors that can, in some conditions give harmful effects.
1). It's should not be consume during Pregnancy or Brest feeding because there is not enough information about the effects of Chia seeds during pregnancy or Brest feeding.
So it's better to avoid.
2). Keep them out of reach of children because Chia seeds are high in fibre and many more nutritional content which can cause digestive problems to children.
3). Our blood contains many different types of fats such as cholesterol and triglycerides.
In some people the level of triglycerides is higher and eating some type of Chia can make it to go even more higher.
Salba Chia does not give increase in triglycerides.
4). Chia seeds contain a lot of omega 3 or alpha linolenic acid. This acid might increase the chance of prostate cancer according to evidences found in some researchers.
So if you have high risk of getting prostate cancer or you are already facing it. Then you should avoid eating Chia in large amounts.
Bottom Line
Chia seeds are easy to prepare and I have no particular taste, so anyone can easily add them into their meal without concerning about the taste.
They are also high in protein and blessing for non-vegetarians.
They are also in one of the top 5 superfoods in the world, and you should too add them into your diet.
Do you eat Chia Seeds?
Comment down below your answers and share these post with someone who needs a seed.
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