Chia seeds are tiny and nutty flavoured but don't underestimate the size of this seed. They are high in nutrients such as omega 3 fatty acids, fibre, minerals, antioxidants, iron, and calcium. Who would have known this tiny little chia seed is like a rare Pokémon? They are also known as Mexican chia and Salba chia. They are home to the Mexican diet and were also used as a medical remedy. It now grows commercially in many countries such as the United States, Australia, Peru, Argentina, and of course Mexico. Why should you consume chia seeds daily and what are the health benefits of chia seeds? As stated above, they have several benefits that will help improve the health and they are as follows:
- Helps in weight loss: Since chia seeds tend to absorb water and become a gel-like substance, it can slow down the digestion process in the body, thereby making the individual feel full for longer while also diminishing the hunger within them. The protein in chia seed reduces your appetite and that is yet another reason why it helps in weight loss
- Keeps the heart healthy: Due to being high in omega 3 and fibre, chia seeds can reduce your risk of heart diseases. It also reduces blood pressure especially for those people who have hypertension, thereby reducing the impact stress has on the heart
- Reduced Sugar Levels: Due to fibre being an important nutrient value in chia, it does have the potential to reduce sugar levels. Fibre helps improve blood sugar levels by reducing insulin resistance. Which also reduces the risk of getting type 2 diabetes
- Improving Bone Health: Calcium, phosphorus, and magnesium are included in the build-up of chia seeds. 28gms of chia seeds contain 18% of calcium that fits perfectly for your daily requirements which is very crucial for the nervous system, bone health, and for your muscles
- Fussy eater: If you are not a fan of vegetables or fish, chia seeds are a very good alternative that will help you get the required nutrients of omega 3. Since chia seeds don't have any strong flavour. You can just soak it in some water and drink it like it's jelly. That is the easier way you can get the necessary nutrients your body needs!
- Good for iron deficiency: For people who have low iron levels, chia seeds are a good source of iron intake. Every individual needs 8 to 18mg of iron every day. Chia seeds provide you with 2 mg per 28 grams. This helps with better flow of oxygen to the brain and the rest of the body
Although chia seeds are phenomenal. There are a few things to look out for. Know how much chia seeds you should consume for your body. Since they are high in fibre, too much chia consumption can lead to bloating and constipation. Eating raw chia seeds in excess can also cause gastric issues. If you are on medication to lower your blood pressure, then consult your doctor before consuming chia seeds because the medication + chia seeds can cause a huge dip in blood pressure levels.
If you keep all of this in mind, you can create a routine that matches your body type the best for consuming chia seeds. You can decide your amount of chia seeds. Be mindful to not over consume it, if weight loss is your concern. Take it in moderation, let your body learn the routine, and go with the flow of it. Apart from that, ensure you give your body the nutrients it needs and stay safe & hydrated!