Chia Seeds for better health: Know when, how much and how should be consumed for maximum benefits

Chia Seeds! You must have heard this name from every fitness freak or nutritionist these days. Otherwise, you must have heard from the mouth of celebrities that they take chia seeds in their diet or start their day with chia seed pudding. But, what are these chia seeds after all? Is this food just a trend, or is it perfect for your health?

So, let’s know what the truth is!

What are Chia Seeds?

Chia seeds are tiny black seeds of the Salvia hispanica plant, which are related to mint. For your information, let me tell you that a handful of chia seeds contains 137 calories, which provide a good amount of carbohydrates.

Despite their small size, chia seeds are one of the most nutritious foods, and these are loaded with fiber, protein, omega-3 fatty acids and various micronutrients.

One ounce (28 grams) of chia seeds contains:
Fiber: 11 grams | Protein: 4 grams | Fat: 9 grams | Calcium: 18% | Manganese: 30%| Magnesium: 30%| Phosphorus: 27%| In addition, they also contain good amounts of zinc, vitamin B3, potassium, vitamin B1 (thiamine) and vitamin B2.

Chia seeds nutrition facts (28 grams)
Particulars	Amount (in Gram)
Fiber	11
Protein	4
Fat	9
Calcium	18%
Manganese	30%
Magnesium	30%
Phosphorus	27%

4 health benefits of chia seeds

Rich in Antioxidants

Chia seeds contain high amounts of antioxidants that help protect the fat present in the sources. Most importantly, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to diseases such as aging and cancer.

They are also beneficial for heart health

Chia seeds contain 40% fiber, making them one of the best sources of fiber in the world. A study published in the American Journal of Medicine found evidence of an association between a higher dietary fiber intake and a lower risk of heart disease.

Beneficial for Gut Health

Almost all the carbohydrates in chia seeds are fiber, and this gives them the ability to absorb 10-12 times their weight in water. Fiber also offers friendly bacteria a chance to thrive in your gut, which is essential. Chia seeds contain good protein, which is a weight loss friendly macronutrient and can significantly reduce appetite.

Rich in Nutrition

A review in the Journal of Food Science and Technology states that chia seeds are an excellent source of omega-3 fatty acids. It is also a source of antioxidants, such as chlorogenic acid, caffeic acid, myricetin and quercetin, which may have heart-healthy, anti-aging and anticarcinogenic benefits.

How much chia seeds should be consumed in a day

There is no expert advice on how many chia seeds you should eat daily. But according to the doctors of Columbia University, you can take a little less than 20 grams or 2 tablespoons of chia seeds twice per day.

The best way to consume chia seeds is to soak them in milk overnight and drink that milk in the morning. Soaking in water also makes chia seeds fluffy, and after that, you can add it to oatmeal or smoothies.

It is effortless to include chia seeds in your diet. They can be eaten raw or mixed into anything. You can make oatmeal, pudding, smoothies with chia seeds, and you can also sprinkle them over yogurt, vegetables or rice.