Chia seeds can be a helpful addition to your diet, and in fact, chia seeds weight loss diet is now getting more popular than ever. Read on to know more about chia seeds side effects and whether it’s right for you.
What are Chia Seeds?
Chia seeds are teensy sized white and black seeds from the plant Salvia Hispanic. Native Mexican chia seeds have become so popular among health experts as one of the superfoods. These mint family small flowering plant seeds are a very versatile power-packed ingredient that adds easily to recipes. These seeds are brimming with both medicinal and nutritional benefits.
Are Chia Seeds Good for You?
So far, studies haven’t shown the exact health benefits of having chia seeds. But studies show that they are nutrient-dense and packs a punch of energy-oozing power. Look for seeds that are either speckled black or white, but not uniformly brown. Brown chia seeds are immature seeds that haven’t had a chance to mature properly, and this can result in fewer nutritional benefits and give the seeds a bitter taste. Reas on to know more about chia seeds side effects and health benefits!
Health Benefits of Chia Seeds
Chia seeds have benefits if consumed in the right way. Don’t be fooled by the size, these tiny seeds pack a powerful nutritional punch. As a fact “chia” is the ancient Mayan word for “strength.” They were used by Aztecs back then because of their ability to provide sustainable energy.
Apart from health benefits, these seeds can benefit various health issues including diabetes, dyslipidemia, hypertension, inflammation, oxidative stress, and blood clotting. It makes a great laxative, boosts vision and immunity, and can even relieve mood disorders like anxiety and depression. This makes them essential to add to your diet.
When eaten or used externally, chia seeds do wonders for your skin!
1. Chia into your diet help maintains collagen levels in the skin. Good sources of collagen are essential to lighten and brighten your skin naturally.
2. The presence of magnesium helps increase your energy, which helps easy blood flowing, and also ensure your skin looks radiant, not pale and lifeless. And chis seeds contain magnesium and helps in doing so.
3. The anti-inflammatory and antibacterial properties from omega 3s in chia seeds help lock in the moisture and keep acne at bay.
4. You can also use chia seed oil as a serum into your skincare routine to enjoy healthy, glowing skin
5. These seeds are also powerful stress busters to bring out the natural glow.
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Chia seed is also an anti-aging mineral miracle!
1. Omega 3s is beneficial for prevention of wrinkles, treat age spots and fine lines. Leaving your skin looking taut and supple.
2. They fight the production of pro-aging free radicals which can degenerate the molecules in your cells and contribute to aging.
Chia seeds are high in fiber, which helps in assisting with the digestive health process.
1. Adding chia seeds to your diet reduces inflammation and soothes the stomach lining. They make it easier for your body to digest healthy foods.
2. Chia is high in vitamin C, calcium, iron and several times better than blueberries for fighting free radicals.
3. Having chia seed pudding helps you keep hydrated, as it absorbs water up to 12 times its own weight.
4. Chia curbs hunger and suppresses appetite, which can also lead to weight loss.
1. Omega-3 fatty acids help raise HDL cholesterol, the good cholesterol that protects against heart attack and stroke. (Most of the omega-3 fatty acid in chia seeds is alpha-linolenic acid (ALA)).
2. Increased fiber intake has been shown to lower blood pressure and regulate cholesterol levels.
3. By eating chia seeds you can boost and protect your heart, thanks to the omega-3s.
The fiber content may be a bigger benefit for diabetic persons as it helps to keep blood sugar stable, with significant reductions in the risk of both coronary heart disease and type 2 diabetes.
1. These nutrient-packed high fiber diets keep you feeling fuller for longer and reduces appetite, helping you prevent overeating.
2. Chia absorbs lots of water and contain a high amount of dietary fiber.
3. Helps to delay the absorption of carbohydrates into our bloodstream.
Stronger Teeth and Bones
1. These seeds filled with minerals such as calcium, boron and magnesium that assist to guarantee optimum bone health.
2. Omega 3 fatty acids absorb vitamin D – another crucial component in teeth and bone health.
3. Chia seeds may be considered an excellent source of calcium for people who don’t eat dairy. These are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
These seeds punch lots of energy being rich in protein, fiber, potassium, calcium, iron, phosphorous & manganese. Chia seeds are often used in endurance sports gels, chews and drinks due to their energy releasing properties.
1. Pregnant women should consume extra calories to support the growth of their own bodies as well as the growth of the baby.
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2. Protein and calcium assist in support of the tissue development and bone growth.
3. Ensuring more than enough supply of iron is the key to keep the blood volumes increasing.
Omega 3 Fatty Acids
Chia seeds are loaded with omega 3 fatty acids, and it is deemed essential because your body can’t make them. The Omega 3s found in chia seeds are mostly Alpha Linolec Acids, which means that they need to be converted into the active forms (EPA and DHA) before they can be used by the body. A set of enzymes in your body help convert ALA into the easily digestible EPA and DHA, which sometimes is a challenge.
Chia Seed Nutrition Facts
According to Medical News Today, eating one ounce of chia seeds each day would provide 30 percent of manganese, 18 percent of daily calcium needs, 27 percent of phosphorus, and smaller amounts of potassium and copper.
Chia seeds provide more Omega-3s, calcium, phosphorus, and fiber than flaxseeds. Most people do not consume enough of these essential nutrients. From weight loss to recipes to chia seeds side effects, read on to know more!
|Trans fat||0.14 g|
|Alpha Lipoic Acid (ALA)||2.1g|
|Total Omega 3||2.1g|
|Total Omega 6||0.7g|
Chia Seeds Weight Loss Diet: How Does it Work?
1. Chia seeds are supposed to expand in your belly, helping you to feel satisfied, eat less, and ultimately shed pounds.
2. Diets high in fiber have been linked to weight loss.
3. However, if you eat too many throughout the day, you may go over your daily calorie limit.
4. They have a massive amount of nutrients with very few calories.
Chia Seeds Side Effects
Here are a few chia seeds side effects:
1. Chia seeds side effects include problems like abdominal pain, constipation, diarrhea, bloating and gas due to excessive fiber intake.
2. Chia seeds gelling property have the potential to be unsafe, as chia seeds can easily swell up and can cause a blockage in the throat.
3. With the highest blood concentrations of omega-3 fatty acids, consuming excess of Chia seeds may give a higher risk of prostate cancer. This is one of the worst chia seeds side effects.
4. These seeds may also cause food allergies such as vomiting, diarrhea and itching of the lips or tongue which is quite uncommon.
White Chia Seeds vs Black Chia Seeds
Chia seeds are well known for their impressive array of nutrients and potential health benefits. There is no major difference between black chia seeds and white chia seeds. It is only a matter of preference as what colour you like. However, the white seeds do cost more and they are less popular than the black seeds in the market.
How to Make Chia Tea or Chia Seed Drink?
1. Brew your tea as you would generally do and add in a teaspoon or so of these power seeds. Initially, they will float at the top, in a couple of minutes they should weigh down and sink to the bottom. Wait until most of the seeds have opened up like this before you enjoy your tea!
2. Slip in a spoonful of soaked and swollen chia seeds in absolutely any juice to activate their healing benefits.
How to Use Chia Seeds?
Chia seeds are flavorless and are easy to add into your diet. You can find them in granola, cereal, yogurt or even baked in cakes. These can be either soaked in water and consumed or sprinkle ground seeds to smoothies and whole seeds to salads to add a punch of energy.
There’s absolutely no need to grind, crush, or sprout them to get their benefits which is why they are the perfect addition to your favorite serve. These seeds are also naturally gluten free as they are a “whole grain” food, they are usually grown organically, which means that they are non-GMO.
How Much Chia Seeds Per Day is Good?
About 15-25 grams (about 1-2 tablespoons) of chia seeds is recommended, twice per day. Chia sees side effects may occur if consumed in excess.
How to Have Chia Seeds in Water?
You can also toss these seeds into a water bottle and get them as you hydrate during the day! But you don’t have to overdo the water, your daily eight 8-oz. glasses will suffice just fine with a tablespoon of seeds.
So, that was all about health benefits and chia seeds side effects. Pick up your chia seeds and start incorporating these health bombs into your self-love routine. Let us know how you’d like to add chia into your daily diet by tweeting @shilpa1ahuja.
Shazia Bargathullah is a regular freelance writer at ShilpaAhuja.com. She is also a fashion design graduate from iNIFD. Her journey started with a keen visual eye, an interest in styling and a passion for design. She has an expertise in modest fashion and writes about makeup tips, beauty trends and runway-inspired fashion ideas. She is also the author of the blog Devil Wears Parda. For comments and feedback, please email [email protected].