You must have heard the name of chia seeds from every fitness buff or nutritionist these days and if you have not heard from them, then you must have heard from the mouth of some celebrities that they take chia seeds in their diet but, after all it would have been chia seeds. What is? Is it just a trending food or is it really good for your health?
So, let us know in this article Chia Seeds, what is Chia Seeds, how it works and what are its advantages and disadvantages.
Chia Seeds
Chia seeds are small black seeds of a plant called Salvia Hispanica which is related to mint. Let us tell you that small in size, chia seeds are one of the most nutritious foods. A handful of chia seeds contains about 137 calories, which provides plenty of carbohydrates. Apart from this, they are rich in fiber, protein, omega-3 fatty acids and various micronutrients.
In one ounce (28 grams) of chia seeds, we get 11 grams of fiber, 4 grams of protein, 9 grams of fat, 18% calcium, 30% manganese, 30% magnesium, 27% phosphorus, in addition to zinc, vitamin B3, potassium, vitamin B1 ( There is also a good amount of thiamin) and vitamin B2.
Benefits of Chia Seeds
There are many benefits of Chia Seeds in these small chia seeds. Chia seeds are also used for weight loss. Chia seeds are rich in antioxidants that work to protect our body from the negative effects of free radicals.
Free radicals damage the cells of the body. Chia seeds also maintain the health of the stomach, which improves the digestive system. It is high in fiber which also prevents constipation. Helps to digest food. It has been included in the category of one of the best seeds for reducing weight. Along with this, chia seeds also have benefits in making bones strong, keeping the heart healthy.
A spoonful of Chia Seeds gives all the essential nutrients to our body along with boosting immunity. Apart from this, it also protects us from many diseases, so let’s know the benefits of chia seeds:
Antioxidant-rich chia seeds
Chia seeds are rich in antioxidants which help in saving the fat present in the seeds. Chia seeds are a great source of antioxidants such as chlorogenic acid, caffeic acid, myricetin, kercetin and kaempferol. They fight the production of free radicals.
In this way, it helps your body fight chronic diseases like cancer and prevents premature aging. Antioxidants fight the production of free radicals that can damage cell molecules and help fight diseases like aging and cancer.
beneficial for heart health
Chia seeds contain 40% fiber which makes it one of the best sources of fiber. According to a study published in the American Journal of Medicine, high fiber intake in the diet reduces the risk of heart disease.
chia seeds beneficial for stomach
Almost all the carbohydrates in chia seeds are fiber which gives them the ability to absorb 10-12 times their weight in water. Fiber also allows friendly bacteria to thrive in your gut, which is important. Chia seeds are a great source of fiber and protein, both of which are essential for weight loss.
It is soluble fiber that expands in the stomach and keeps you satisfied. Also keeps away extra and extra calories. Apart from this, Chia Seeds contain a good amount of protein which is a weight loss friendly macronutrient and can prove to be helpful in reducing appetite significantly. In this way, it plays a big role in your weight loss process in the long run.
Nutritional Chia Seeds
Chia seeds are known to be an excellent source of omega-3 fatty acids. In addition, it is a source of various antioxidants such as chlorogenic acid, caffeic acid, myricetin and quercetin which may have heart-healthy, anti-aging and anticarcinogenic benefits that reduce the risk of cardiovascular diseases and blood clots.
beneficial for bones
Chia seeds contain calcium, phosphorus, magnesium and protein, which not only increase energy levels in the body but also help in improving bone health and density.
Lowers blood sugar level
High blood sugar levels are associated with many chronic diseases, including heart disease. Due to its high fiber content, chia seeds slow down the absorption of sugar. In this way, it lowers the level of blood sugar in the body.
Chia seeds are helpful in reducing weight
Rich in fibre, protein, omega-3 fatty acids and many other nutrients and vitamins, chia seeds not only help in curing many diseases but also help you on your weight loss journey. A great way to eat it is to include it in your diet but it is also important to avoid excessive consumption so that it does not negatively affect your health.
Chia seeds are rich in fiber, along with reducing weight, protects you from many dangerous diseases. Chia seeds are rich in calories, fat, omega-3 fatty acids, proteins, carbohydrates, fiber, calcium, phosphorous, amino acids, which helps to keep you full with energy.
Side Effects of Chia Seeds
So far in our article Chia Seeds, we have told you the Benefits of Chia Seeds, but do you know that even after so many benefits, there can be some disadvantages of Chia Seeds as well. So let us now know that when you start consuming chia seeds to lose weight or 3-4 times a day, then what can be its harm.
diabetic patients reduce their intake
If you have diabetes problem then you should consume Chia Seeds little by little. Chia seeds regulate the glucose level in the blood, but if you take drugs that control the sugar level, then chia seeds can stimulate it more.
Chia seeds cause problems in stopping blood
Due to the presence of omega-3 fatty acids present in chia seeds, it can increase the process of blood thinning, which can lead to problems in the formation of blood clots. For example, if you get hurt, it bleeds and the bleeding stops when the process of blood clotting works properly. Therefore, before taking chia seeds, be sure to consult a skilled doctor.
Chia seeds can cause indigestion
Chia seeds are high in fiber. So when you consume Chia Seeds three to four times a day, it may cause you to have indigestion or indigestion. The reason for this is that fiber is not digested quickly. In this case, it can slow down the digestive system. Apart from this, excessive intake of fiber can increase your weight, as well as the problem of indigestion and diarrhea can also occur.
Chia seeds can cause allergies
Excess consumption of chia seeds can also lead to food allergies which can cause problems like stomach pain, diarrhea, vomiting etc. At the same time, some people may also have skin allergies such as rashes, itching, swelling in the body due to its excessive consumption. Apart from this, there may also be a problem in breathing.
Chia seeds are dangerous for prostate cancer
If a person is suffering from prostate cancer, then those people should not consume chia seeds. Actually, alpha-linolenic element, omega-3 fatty acid is found in chia seeds. Consuming more of which can increase prostate cancer further.
This person should not consume chia seeds
If you are suffering from any of the following diseases and you are taking its medicine, then you should not consume chia seeds at all because it can have a bad effect on you. Come to know about it in our article Chia Seeds:
