How To Eat Chia Seeds & Reap Their Countless Health Benefits

Chia seeds may be tiny, but they are powerful nutrition bombs. Part of the desert plant in the mint family ‘Salvia Hispanica’- chia has many other names too. 

Ancient Central America had these seeds as staples in the Aztec and Mayan civilizations. Today, chia seeds are commercially grown in Mexico,

 Guatemala, the United States, Peru, Argentina, Australia and India. At JIWA, we bring you only the best locally grown variety.

Chia seeds' benefits have been prized for centuries because of their omega-3-rich nature and the presence of other minerals and proteins. 

Thanks to the goodness of chia seeds, they made it to our range of choicest organic products fairly early. Recent times have seen a marked increase in their consumption in various ways due to the healthy eating wave.

Health Benefits of Chia Seeds Cardiovascular health Chia seeds are rich in omega-3 fatty acids and can potentially lower the risk of heart attacks and other health issues associated with them.

They also have a positive impact on the HDL or ‘good’ cholesterol, and helps lower the LDL or ‘bad’ cholesterol. While no single food can cure a disease, the consumption of chia seeds can promote good heart health.

Loaded with antioxidants The use of chia seed to prevent cell damage might be a lesser-known fact, but it works wonders. Chia seeds are abundant in antioxidants that help fight free radicals and prevent oxidative stress.

Quercetin, an antioxidant, is also a great advantage of chia seeds, as it helps reduce the risk of several chronic health conditions like heart disease.

High inflammation causes numerous diseases in the human body. Chronic inflammation, if left untreated, can lead to heart disease and increase the risk of cancer.

Nutrition high Chia seeds are micro-factories of nutrition. Naturally gluten free, they have 6% of their weight in water. The nutrition in 100 gms of chia seeds is:

Calories: 486 Water: 6% Protein: 16.5 grams Carbs: 42.1 grams Sugar: 0 grams Fibre: 34.4 grams

Fat: 30.7 grams Saturated: 3.33 grams Monounsaturated: 2.31 grams Polyunsaturated: 23.67 grams Omega-3: 17.83 grams

Omega-6: 5.84 grams Trans: 0.14 grams

Support weight loss While the use of chia seeds alone in your diet cannot cause weight loss, it is a useful support to a balanced, nutritious diet if you are trying to shed some kilos.

Chia seeds are a great source of fibre. Consuming chia seeds with water in the morning helps boost your digestive system and improves bowel movement. 

The high protein content assists in muscle growth to support weight loss. According to Ayurveda, this is because of its ‘guru’ nature. Bone health boost.

Control Blood sugar Healthy blood sugar levels are important for overall good health. Chia seeds are known to control blood glucose and improve insulin sensitivity. 

The use of chia seeds in a regular diet can reduce insulin resistance and risk factors that cause metabolic syndromes and type 2 diabetes.

The use of chia seeds in a regular diet can reduce insulin resistance and risk factors that cause metabolic syndromes and type 2 diabetes.

Fibre rich Chia seeds can absorb up to 11 times their weight in water owing to their high soluble fibre content. The fibre aids better digestion and thus a general feeling of well-being.

The fibre in chia seeds lowers blood pressure and reduces the risk of heart disease.

Drinking chia seeds with water in the morning promotes a fuller feeling in the stomach, leading to lesser calorie intake and aiding weight loss.

Chia seeds Benefits According to ancient Indian medicine, chia seeds help in maintaining a lot of ‘doshas’. Because of its ‘guru’ nature, chia seeds offer a feeling of satiety and assist in weight management.

Being rich in antioxidants, they protect skin cells against damage. Ayurveda says that chia oil can keep skin hydrated and prevent water loss. The advantages of Chia seeds oil increase when mixed with coconut oil, apple cider vinegar and honey. 

Word of caution on the use of Chia seeds Chia seeds are usually well tolerated by most people. The only thing that needs to be watched is the water intake and how to consume chia seeds.

 Since they soak up a lot of water, a spoonful of chia seeds can take up almost 70-100 ml of water. So if you are consuming the raw seeds, make sure you have enough water throughout the day to avoid throat gagging or bloating.

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