Chia seeds is a native of Mexico, the edible seeds of saliva hispanica. such seeds are grey and oval with black and white spots. it have zero cholesterol and contains very essential elements like sodium, potassium, carbohydrates, protein, vitamin C and many other fibers. It is a rich source of fibers which can reduce cholesterol levels, helps in weight loss, improves heart health and provide many health benefits.

Benefits of Chia seeds

There are many benefits of eating chia seeds. Here are some benefits of such seeds, that are following :

Improve Heart health :

Chia seeds helps in improving heart health. such seeds are rich in fiber and soluble fiber present in such seeds helps in lowering the bad cholesterol (LDL) levels in your blood. In such ways, these seeds reduce the risk of heart diseases. It also contains omega-3 fatty acid that has been linked to reduction in risk of heart diseases.

Some studies also found that such seeds also helps in reduce blood pressure in people with hypertension, which is also a helps in reduction of heart related risk or improve your heart health.

Helps in weight loss :

Such seeds also helps in loosing weight. Because It is a good or rich source of fiber with zero cholesterol. 2 tablespoon of such seeds contains 10 grams of fibers. soluble fiber present in such seeds helps in digestion and reduce the fat percentage in your body.

There is not proper research on the theory that eating or drinking  such seeds helps you lose weight. But it is proved that such seeds can be a part of weight loss.

Reduce Inflammation :

Eating such seeds help in reduce chronic inflammation, (chronic inflammation) which leads to heart conditions like heart diseases or cancer. Such seeds contains an antioxidant named Caffeic acid, Which helps in reduce inflammation in the body. Regularly eating such seeds may also help in reduce the presence of inflammation (inflammatory markers or indicators).

Reduce blood sugar levels :

Chia seeds are rich in nutrients and fibers. The fiber present in such seeds helps in reduce insulin resistance and improve blood sugar levels and also help in reduce the risk of type 2 diabetes. researches also found that any food item that contains such seeds is an fiber rich food and provide many  health benefits to such person who eat such seeds in proper quantity.

Nutrition :

Such seeds are rich in nutrition because it contains all essential elements like potassium, Sodium, magnesium, iron, carbohydrates and many other fibers. It also contain omega-3 acid which helps in reducing the inflammation in human body and helps in reducing the risk of many heart diseases.

Improves Heart health :

Researches suggest that who consumed a diet consist of 10% chia seeds for 1 year led to significantly improve bone mineral content.

Such seeds contains many minerals like calcium, potassium and magnesium. All these minerals plays an important role in improving bone health. Researches states that proper intake of such minerals is vital for bone health.

Reduce free radicals :

Such seeds contains many antioxidants like caffeic acid , quercetin and many others. such antioxidants protects the cells from damage caused by free radicals. (free radicals are unstable molecule that occur as a result of chemical changes to a cell).

According to the National cancer institute, free radicals can cause damage to other molecules and increase the risk of cancer and other diseases. such seeds are used to prevent such type of diseases and reduce the risk of such diseases.

Rich source of plant based Protein :

Protein is made up of amino acid and it is essential for our body. Such seeds are a good or rich source of plant based protein. 1 single tablespoon of such seeds contains 2-3 grams of protein. So, it can be used by any person to fulfill their daily protein requirements.

Ways of Consuming Chia seeds

There are several ways to consume or eat chia seeds, you may add chia seeds straight to the products like juice , yogurt or anything that have liquid. There are some ways of consuming such seeds, that are given below :

Uncooked chia seeds :

One of the most common basic way to eat such seeds is to eat them uncooked, by mixing them or sprinkled into yogurt, oatmeal , juice and many other wet things.

If the food is dry, such seeds can also be sprinkled over such foods, the seeds will stay crunchy, that some people liked or prefer.

Whole seeds :

If you’re wondering how to eat chia seeds, you can eat them whole . You don’t have to grind such seeds, you can eat them whole and still get a punch of extra energy and nutrients.

It is also important to note that if you eat such seeds whole, so be sure to drink  plenty of water throughout the day because such seeds absorb water from your body during digestion. so, you have to keep your body hydrated to eat such seeds whole.

Soaked seeds :

You can eat such seeds whole but if you soak them, they became easily digestible and by soaking them, they also help in increasing the capacity or ability of your body to absorb nutrients.

To get the most nutrients out of your body and to maximize the benefits of such seeds you can try to consumed them soaked.

Make Chia seeds pudding :

It is also a way of consuming such seeds with a delicious meal. Chia seeds pudding is a delicious desert that contains all nutrients of such seeds with some tasty ingredients. you can make pudding with such seeds and few ingredients. Almonds milk, chia seeds, maple syrup, toppings, bananas, nuts and some berries are enough to make a healthy and delicious pudding.

Grind Chia seeds :

It is an another way of consuming such seeds, to grind such seeds with the help of grinder, blender etc. to make them soft of flour by breaking down the hard outer shell. This helps your body to absorb more nutrients and protein. such seeds can be used as a flour in many food items.

Making Chia seed bars :

It is one of the most common, funny and tasty way of consuming such seeds . Firstly you have to know about the recipe of making bars like chocolate bars, energy bars, granola bars etc. and you can add such seeds in them with many other ingredients like oats, nuts, dry fruits and many other toppings to make the bar healthy and delicious according to your taste. It is a funny or creative way to eat nutrition rich food with taste.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9834868/

Conclusion

As we studies above, consuming Chia seeds have many benefits, such seeds are a rich source of nutrients with zero cholesterol and minimum calories. such seeds can be consume by anyone on regular basis but in limited quantity. because everything that consume in high quantity cause side effects, not more benefits. So, always remains in mind to consume such seeds in a limited quantity to get the proper nutrition and benefits.

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