nutindia Chia Seeds 1Kg

What Are the Possible Health Benefits of Chia Seeds?
Chia seeds are definitely packed with nutrients, and are listed by the U.S. Department of Agriculture’s MyPlate guidelines as a great source of protein. But what does this actually mean for your health?

It turns out, many things. A review in the Journal of Food Science and Technology notes that chia seeds are a fantastic source of omega-3 fatty acids, as well as a source of a number of different antioxidants, such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which may have heart-healthy, antiaging, and anticarcinogenic benefits.

The fiber in chia seeds can aid the digestive system — and the review further noted that previous studies have found chia seeds can benefit people managing various diseases and health issues, including type 2 diabetes, high blood pressure (hypertension), and depression.

Other studies back up the power of fiber. One study published in the American Journal of Medicine found evidence of an association between high fiber intake in a diet and low risk of heart disease.

Importantly, chia seeds have high amounts of linoleic and alpha-linolenic (ALA) fatty acids, as the Harvard T.H. Chan School of Public Health notes. These acids can be used to create other omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which the body can more readily use.

Can Adding Chia Seeds to Your Diet Help With Weight Loss?
Because chia seeds do have lots of fiber, they promote a feeling of fullness, and so might prevent the overeating that contributes to weight gain. But not a lot of evidence to date supports the idea that downing chia seeds will slim your waistline.

For example, a study in Nutrition Research looked at how well chia seeds helped promote weight loss in overweight adults. To their surprise, researchers found that consumption of 50 g of chia seeds (about ¼ cup) daily did not have any significant effect on body mass or on risk factors for certain diseases, such as inflammation and high blood pressure.

Chia seeds are healthy for a variety of reasons, and contain fiber, protein, calcium, phosphorus, and omega-3s. Some animal studies even show that they increase the feeling of fullness and help with weight loss, but so far, literature reviews and studies on humans haven’t backed up these claims.

What Are the Best Ways to Eat Chia Seeds in Your Diet?
There are lots of ways to eat chia seeds! The Academy of Nutrition and Dietetics notes that they can be added raw to dishes like cereal, yogurt, and even vegetables. Because the seeds develop a gelatin-like texture when they absorb water, they are often used to create healthy puddings.

Chia seeds don’t have much flavor on their own, so they pair well with a number of dishes and can be added to things like:

Bread batter
Salads
Soups
Oatmeal
Sauces
Muffins and cakes
Smoothies

They can even be used as an egg replacer in baking, thanks to their gelatinous texture when mixed with water.