I have been eating chia seeds ever since I started my fitness journey for weight loss. They help me lose weight and give me energy to stay healthy. Chia seeds are called superfoods in health parlance and have been eaten since ancient times. This seeds are known to contain more protein and calcium than milk and eggs.
It have been satisfying human appetites since ancient times. There is evidence that chia seed foods were popular during the Aztec and Mayan civilizations. In addition to being used as appetite suppressants, these seeds were also used for cosmetic purposes. They were believed to have many medicinal properties by the Aztec and Mayan tribes, which is why chia seed food was popular among them for treating common ailments.
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Chia Seeds
Chia seeds are the seeds of a plant, specifically cereal plants that grow mostly in deserts. It is known that they were kept on the main food list of the ancient Aztec nation. These seeds look a lot like sesame seeds. A type of tree called chia grows in the desert regions of Central America and Mexico. These seeds are the seeds of this small plant of the mint family. White, black, and brown these seeds are very small in size, much like sesame seeds. These seeds can swell up to 12 times their size when soaked in water.
How to Identify Real Chia Seeds
Real chia seeds are always fresh and pure. One grain never sticks to another. They will not contain sand or other impurities and will not smell rotten or stale. Black seeds are generally slightly more expensive than white seeds because they are high in antioxidants.
Nutritional Value of Chia Seeds
Nutritionists love to call chia seeds a superfood. Chia seeds contain many nutrients. They contain 5 times more calcium than milk, 7 times more vitamin C than oranges, 3 times more iron than spinach, twice as much potassium as bananas, and 3 times more protein than chicken eggs. They also contain 8 times more omega-3 than salmon.
In addition, chia seeds contain antioxidants such as omega-3 fatty acids, quercetin, kaempferol, chlorogenic acid, and caffeic acid, as well as potassium, magnesium, iron, calcium, and soluble and insoluble dietary fiber.
Do Chia Seeds Go Bad?
Although chia seeds have a long shelf life and some seeds stay good for a long time, they can go bad. If you go through your stock a little too slowly, these seeds may eventually go to waste. So you need to be aware of whether your seeds are still safe to eat.
Chia seeds can spoil due to their high levels of fatty oils. Over time, the seed oil will start to oxidize, chemically changing the quality of the seeds until they become completely rancid. There are several ways you can tell if your seeds are spoiled. The first way to check is for signs of moisture. If you see any dampness or moisture, you may decide that they are no longer edible.
Next, check for seeds that have clumped together, as this is a sign that the oil inside the seeds is rancid. Finally, any unpleasant smell or taste, or any indication that bugs have entered the container, are sure signs that the seeds should be discarded. Spoiled seeds often have an unpleasant or foul smell, which points to spoiled omega-3 fatty acids.
If you can store them properly, they won’t lose nutritional value over time. However, signs like discoloration, moisture, clumping, or a bad smell or taste indicate it’s time to discard them.
Health Benefits of Chia Seeds
If blood pressure increases in the body, it can destroy the body’s normal functioning. As a result, when this pressure or tension increases suddenly, the body stops working properly. It help control blood pressure and reduce the risk of other harmful possibilities. Nutritionists report that chia seeds have omega-3s that help to reduce the risk of heart disease.
These seeds work to eliminate harmful cholesterol. LDL cholesterol has the most adverse effect on the human body by increasing the risk of heart disease. When this bad cholesterol increases in the blood, the risk of various diseases and problems also increases. Consuming these seeds regularly helps reduce bad cholesterol in the blood, increase the number of beneficial substances, and maintain the balance of effective immune nutrients in the blood. As a result, nutritionists and doctors recommend regular consumption of these seeds to patients suffering from heart disease.
Being antioxidant-rich, chia seeds boost immunity. These antioxidant components help increase the body’s immune system. It contain much higher amounts of these antioxidants than many other foods.
The chlorogenic acid in these seeds controls blood pressure, the quercetin component removes heart disease and inflammation, reduces the risk of osteoporosis, and the kaempferol component reduces the risk of other long-term diseases, including cancer. The myricetin present in it is also very effective against allergy problems.
These seeds help in weight loss by improving the metabolic system. They contain a lot of dietary fiber, which slows down the digestion process, resulting in reduced hunger and less overeating. Also, due to their high fiber and protein content, they are very effective in weight loss and control. Eating them regularly helps ensure a balanced diet and avoid unnecessary weight gain.
The risk of diabetes is also reduced by eating these seeds. The various active ingredients in these seeds keep the body cells alive and the heart active. However, high blood sugar can lead to diabetes. Consuming it regularly in the morning or at night before going to sleep reduces the amount of excess sugar in the body. Additionally, these seeds help regulate insulin sensitivity in the blood by reducing the release of glucose in the body.
It help keep the colon clean, thus reducing the risk of colon cancer. The rectum or colon works to remove dirt, waste, or other waste material from our body. If it is not clean, bacteria in the stool can greatly increase the chance of cancer. However, regular consumption of these seeds helps keep the colon clean, reducing the risk of colon cancer.
Chia seeds flush out toxins from the body and reduce the problem of acidity. Toxins present in the body create various physical problems and difficulties. The vitamins, minerals, and various beneficial acids contained in these seeds are very helpful in removing harmful toxins from our body. As a result, regular consumption of these seeds keeps the body strong and healthy.
Two teaspoons of chia seeds a day give the body energy and increase performance. Eating these seeds regularly increases the immunity of the body. It contain many types of nutrients that are beneficial for the body. Consuming these seeds on a regular basis strengthens bones and removes many weaknesses. They keep your heart active, which boosts your entire body’s immune system.
These are great for bone health because they contain a lot of calcium. Bone mineral density is very beneficial for maintaining bone health in the human body. Adequate amounts of potassium and calcium in these seeds regulate the levels of these two minerals in the body, making our bones very strong. Compared to artificial calcium available in the market, these seeds help strengthen the bone structure without any side effects when consumed properly and regularly. Moreover, along with bones, it protect against inflammation of bone marrow and bone loss.
Doctors believe that these seeds also help with better sleep. They reduce knee and joint pain and keep skin, hair, and nails beautiful. If our digestive system is not managed properly, it creates various physical ailments. For those who cannot or do not want to eat well, do not sleep well, or suffer from malnutrition, these seeds are a very important food ingredient. This is why regular consumption of these seeds eliminates digestive problems and increases appetite.
Protein deficiency in the body can be met by eating these seeds properly without overeating. Every 100 grams of chia seeds contain about 16.5 grams of protein, which is usually obtained from fish and meat. Many people recommend eating these seeds to meet protein needs for this reason.
It help improve brain function. Antioxidants in these seeds help reduce inflammation in the body, relieving muscle soreness and fatigue after exercise. It contain magnesium, which regulates the body’s relaxation process. Tryptophan, an amino acid in chia seeds, is converted to serotonin and plays an important role in mood regulation. It helps improve focus, memory, and concentration.
The soluble fiber in these seeds helps relieve constipation in children. About 42% of the daily requirement of iron is contained in it. Rich in zinc, calcium, and magnesium, it help children build muscle and can control sugar and cholesterol. Omega-3 fatty acids in chia seeds play a very effective role in brain development and growth in children.
Regular consumption of chia seeds keeps body temperature and other organs functioning normally. This helps control anxiety, worry, and blood pressure. It also help flush out waste products from the body and keep the skin, hair, and nails beautiful.
Benefits of Chia Seeds for Skin
While maintaining skin moisture, these seeds can prevent the signs of aging on the face. Put 2 tablespoons of chia seeds in water for almost 1 hour. When the seeds turn into a gel, mix in a tablespoon of olive oil, a tablespoon of honey, and 3 tablespoons of lemon juice. Then apply it to your face like a face mask and leave it on for 10 minutes. After that, rinse with warm water and wipe your face with a soft towel. Use this face mask twice a week for a month and see the change.
How to Use Chia Seeds for Hair Growth
You can easily make a chia seed hair mask at home. Soak 1 tablespoon of chia seeds in a glass of water. Once it forms a gel after soaking, add 2 teaspoons of apple cider vinegar, 6 teaspoons of coconut oil, and half a cup of honey to the mixture. Then heat the mixture in the microwave for 30 seconds. Once prepared, bring this hair mask to room temperature, apply it to your hair, and put it for 5 to 10 minutes. Then wash your hair in the shower. You can also shampoo if you want. You can use the chia seed hair mask at least once a week. As a deep conditioning agent, a chia seed hair mask works very well for hair care.
Different Ways to Eat Chia Seeds
Chia seeds in smoothies: You can add chia seeds to smoothies for a nutritional boost. Soak chia seeds in water for 10 minutes and then blend them with your favorite fruits and vegetables to make a smoothie. If you want, you can add Greek yogurt, honey, and a little coconut oil to the smoothie. This way, you get a fiber-rich and nutritious drink that will keep you energized all day long.
Chia seeds in juices: You can also add these seeds to your juices. Add a tablespoon of chia seeds to a glass of water or fruit juice, let them swell up for 10 minutes, and enjoy your drink.
Chia seed pudding: You can make a delicious and healthy chia seed pudding. Mix chia seeds with your favorite plant-based milk, such as almond or coconut milk, and let it sit overnight in the fridge. In the morning, add some fresh fruits, nuts, or honey to make a tasty pudding.
Chia seeds in salads: Add chia seeds to your salad for a nutritional punch. You can sprinkle dry these seeds over your salad, or you can soak them in water for a few minutes and then add them to your salad.
Chia seeds in oatmeal: You can also add these seeds to your oatmeal. Simply mix a tablespoon of chia seeds into your oatmeal while cooking it. To make it more nutritious, you can add some nuts and fruits into it.
Chia seeds in yogurt: Add chia seeds to your yogurt for a healthy snack. You can mix these seeds into Greek yogurt or your favorite plant-based yogurt, and let them sit for a few minutes to absorb the moisture. You can also add some honey, fruits, or granola for extra flavor.
Chia seeds in baked goods: You can add chia seeds to your baked goods, such as bread, muffins, or pancakes. Simply mix seeds into the batter before baking. It will add a nice crunch and boost the nutritional value of your baked goods.
Side Effects of Chia Seeds
Eating too many chia seeds can cause stomach problems. Excessive consumption may increase the risk of prostate cancer and other cancers. Overeating these seeds can lead to significant weight loss, resulting in body weakness and reduced ability to function. While it help regulate blood sugar levels, consuming too much can lead to high blood pressure.
To maintain a healthy gut, doctors recommend eating foods that are high in fiber, but overeating can cause abdominal pain, gas, digestion issues, and diarrhea. Drinking too much chia seed mixture can also lead to dehydration, so doctors always recommend drinking plenty of water with meals.
Bottom Line
Chia seeds are a versatile and nutritious food that can be incorporated into your diet in various ways. They offer numerous health benefits, from improving heart health to aiding in weight loss. They are also used in baking and can be eaten with pudding. These antioxidant-rich seeds are often soaked in milk or water for added benefits.
Chia seeds are excellent for weight loss, but excessive consumption can lead to various health problems. However, it’s essential to store them properly to prevent them from going bad. Regular consumption of chia seeds can contribute to a
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