Health Benefits and Nutrition Chart of Chia Seeds

Chia seeds are obtained from the plant called Salvia hispanica which is found in Central and South America. They formed an essential part of the diet of people residing in the ancient civilizations such as the Aztecs and the Mayans. People currently consider chia seeds to have great nutritional value and recognize them for offering numerous health benefits. Today we will discuss the nutritional value and all the health benefits of Chia seeds.

Chia seeds are small, oval, edible, water-soluble seeds that have water retention property. and forms gel like structure when immersed in water. Their mild taste allows them to be easily used in both sweet and savory dishes without any issues.

Chia Seeds Nutrition Chart (per 28g or 2 tablespoons)

How and When to Consume Chia Seeds for Better Results

Soaked in Water or Milk: Soak the Chia Seeds in water or any liquid like milk, almond milk or coconut water for 20-30 minutes before consume. The seeds will absorb liquid and form a gel-like consistency, which is easier to digest and helps the body to absorb more nutrients.
Chia Pudding: Take chia seeds and pour a non-dairy milk over them, sweeten them with sugar or any other sweetener, and keep it in a refrigerator for a night. At dawn, you will find a thick and healthy chia pudding awaiting you which is absolutely great and tasty for breakfast or a bite in between meals.
Smoothies: Put a tablespoon of overnight soaked chia seeds into your preferred smoothie and drink. They will not change the taste but will enhance the health benefits of it.
Sprinkled on Food: Add chia seeds into salads and yogurt or oats and cereals for an added crispiness and health benefits.
Best Time to Consume: Chia seeds can be taken at any time during the day. They work best when incorporated in breakfasts to provide energy or taken before meals to suppress appetite.

How Chia Seeds Help with Weight Loss

Chia seeds play a key role in making the weight loss process easier, mainly due to their high fiber content. Here’s how they help:

High in Fiber: 2 tbsp of chia seeds offer more than 10g of fiber, which is about 40% of the daily guidelines. Fiber helps you feel full longer, reducing the chances of overeating.
Absorb Water: When soaked in water, chia seeds effectively absorbs it and turns into a gel. This gel increases the volume of the stomach and helps to curb excessive appetite.
Control Insulin Levels: Chia seeds also help in blood sugar control so there is no upsurge of insulin which often leads to cravings, more so for unhealthy sweet foods.

In order to make full use of chia on weight control, it helps to take it before food intake with water, or as part of low caloric density meals like salads, smoothies etc.

How Much Chia Seeds Should You Consume?

The recommended daily intake of chia seeds is around 1-2 tablespoons (about 28g). They are highly nutritious but can prove to be a problem when taken in excess due to their fibrous nature, which mainly contributes to causing stomach problems. Initially, it is advisable to take a lower dose and increase the intake in accordance with one’s tolerance level.

Other Health Benefits of Chia Seeds

Rich in Omega-3 Fatty Acids: Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which are crucial for heart health. Omega-3s help reduce inflammation, lower cholesterol levels, and improve brain function.
Packed with Antioxidants: The antioxidants in chia seeds protect your body from damage by free radicals, reducing the risk of chronic diseases such as cancer and heart disease.
Supports Digestive Health: Chia seeds improve digestion and prevent constipation. Fiber also feeds the healthy bacteria in your gut, promoting a balanced microbiome.
Boosts Energy Levels: Chia seeds are an excellent source of sustained energy. Ancient warriors and athletes used chia seeds for long-lasting energy, thanks to their balanced ratio of fats, proteins, and carbs.
Improves Bone Health: With high levels of calcium, magnesium, and phosphorus, chia seeds promote bone strength and density. Just 28g of chia seeds provides 18% of the recommended daily intake of calcium.
Manages Blood Sugar: Chia seeds can help lower blood sugar levels, making them beneficial for people with diabetes or those at risk of developing the condition. Their high fiber content slows the absorption of sugar into the bloodstream.
Promotes Heart Health: Regular consumption of chia seeds can lower blood pressure, reduce LDL cholesterol, and improve overall cardiovascular health.
Supports Muscle Building and Recovery: Chia seeds are a good source of protein, making them a great supplement for vegetarians or anyone looking to boost muscle growth and recovery after exercise.