Salvia hispanica, commonly known as chia known as “Sabja” in hindi is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala. Chia is an annual herb growing up to 1.75 metres (5.7 feet) tall, with opposite leaves that are 4–8 cm (1.6–3.1 in) long and 3–5 cm (1.2–2.0 in) wide. Its flowers are purple or white and are produced in numerous clusters in a spike at the end of each stem. Chia is grown commercially for its seed, a food that is rich in omega-3 fatty acids, since the seeds yield 25–30% extractable oil, including α-linolenic acid here are chia seeds health benefits .
Chia Seeds health benefits
Rich in Antioxidants
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life important chia seeds health benefits.
Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
Chia seeds contains High amount of Omega-3 Fatty Acids
Chia seeds nutrition are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids -specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.
Muscle and tissue regeneration
The essential fatty acids present in chia seeds boost metabolism, promoting lean muscle mass. Chia seeds promote the regeneration of damaged muscles and tissues. It contains protein and balanced amino acids that help to maintain lean muscle mass.
Rich in Fiber
Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.
Chia seeds nutrition have high level of alpha lenolenic acid, which can be easily converted into omega-3 fatty acids and act as an ideal inflammation controller. These fatty acids control inflammation in the joints and arteries one of very nice chia seeds health benefits.
Support Healthy Bones
Chia seeds have more calcium than most dairy products. As well as being high in several nutrients important for bone health, including calcium, phosphorus, magnesium and protein.
That means Coeliacs and those intolerant to gluten are also able to enjoy the benefits of these super seeds! Plus they don’t come with the potentially damaging effects of gluten when consumed in excess.
Chia seeds for weight loss
Chia seeds have a high amount of dietary fiber, good protein content, moderate levels of carbohydrates, and omega-3 fatty acids. These nutrients, when combined, can play a significant role in keeping a person’s weight under control in the long run.
The regular consumption of chia seeds is found to have a similar impact as regular medications for hypertension. It also attenuates emerging and major cardiovascular risk factors in people with controlled type 2 diabetes.
Chia seeds health benefits for skin
Prevent the signs of ageing
Chia seed oil is loaded with high levels of antioxidants and phytonutrients. It contains Alpha-Lipoic acid, a powerful antioxidant that minimizes fine lines, wrinkles and enlarged pores.
Keeps acne at bay
These seeds have anti-inflammatory properties, which restore the skin’s moisture, reduce skin redness and prevent acne.
Hair benefits of Chia seeds
Chia seeds Prevents hair
Chia seeds are an excellent source of iron. An adequate supply of iron is crucial for healthy hair. It helps to transport oxygen to the scalp and hair. Depleted iron stores are one of the most common causes of premature hair loss in women.
Delays graying of hairs
Copper is crucial for the proper growth of the hair. Copper promotes the production of melanin, which delays the graying of hair and intensifies the original hair color.
Chia seeds side effects
- People who take blood-thinning, blood pressure and medicinal drugs for cancer should not take chia seeds without proper medical advice. The seeds contain omega 3 fatty acids that can thin the blood.
- Excess consumption of chia seeds can lead to gastrointestinal disruptions and bloating.
- Pregnant and lactating mothers should strictly consult their doctors before consuming chia seeds.
- Consuming chia seeds and Vitamin B 17 supplements can lead to an overdose of phytonutrients.
- Chia seeds can cause allergies in extremely sensitive people. People who suffer from mustard seed allergies should stay away from chia seeds. Allergic reactions can occur in the form of watery eyes, skin eruption and diarrhea.
Ways to have Chia seeds in diet
Raspberry Coconut Chia Pudding Pops
1/2 cup lite coconut milk
1/2 cup unsweetened almond milk
3/4 cup raspberries
2 tbsp chia seeds
1 tbsp sweetened shredded coconut
sugar/honey to taste
- Combine all ingredients in a large container. Mix well and close container; refrigerate 4 hours so the chia expands.
- Pour into 4 popsicle molds and freeze overnight.
Raspberry Lemonade Chia Drink
2 cups coconut water
1/2 cup fresh lemon juice
3/4 cup raspberry juice (or 1 cup fresh raspberries, muddled or blended)
2-3 Tbsp honey
4 Tbsp Chia seeds
- Mix all of the ingredients in a pitcher. Let sit 30 minutes until the seeds form a gel consistency. Shake or stir before serving.