Chia seeds or commonly known as ‘tukh malanga’ are small loaded nutrient seeds that have amazing health benefits. They are considered to be among the healthiest foods on the planet. They are rich in Omega 3 Fatty acids that have been known in regulating good cholesterol of the heart. Chia seeds benefits are immense. They are derived from a chia plant, a common native in Mexico and Guatemala. The history for chia seeds benefits dates back to ancient Mayan times.
They are nutrient dense in fiber as well and have several quality minerals and antioxidants.
Important Note: Always consult with a nutritionist to know what works best for your body. You can also read here on when you should consult with a nutritionist.
Benefits of Chia Seeds
Being plant based food chia seeds have been long associated with fighting various health problems such as obesity, heart disease, diabetes and numerous other health benefits. Chia seeds as superfood are also associated with a healthy skin complexion, increased boost of energy and a healthy regulation of weight.
Chia Seeds are Fiber Rich
Chia seeds are rich in fiber, rather they are loaded with fiber goodness. Just one ounce of chia seeds is packed with 10 grams of fiber. Fiber helps with digestion which is why many people with sensitive stomachs are recommended using chia seeds. Usually in Pakistan people with gastric acid issues are told to drink tukh malanga in order to soothe stomach acidity.
Chia Seed Benefits for Weight Loss
Due to its high fiber content, people who regularly consume chia seeds feel full longer than other foods. Chia seeds for weight loss can do wonders! It also helps with gut health which in result aids in healthy digestion and a stable metabolism. Usually people who face obesity problems have low metabolic rates. Studies also show that high fiber diets have shown to aid in weight loss.
They are rich and high in alpha-linoleic acid that has been proven to be quite useful in weight loss. When chia seeds are used as a gel in water they swell and are digested more slowly in the body preventing hunger for a longer period of time.
Healthy colon and gut health
Chia seeds have been known to absorb more water in the colon, making bowel movements more convenient. Due to high fiber content there is also a drastic decrease in inflammation and pressure in the colon region. Diverticular is a particular condition known to occur due to low fiber content and inflammation of the colon. Studies show when high fiber content is used the disease happens to happen less.
Benefits of Chia Seeds for a Healthy Heart
Dietary fiber is crucial for regulation of healthy blood pressure. A study suggested that chia seeds have the ability to convert glucose into slow-release carbohydrates. It also helps with inflammation of the heart. Due to high fiber content it has also been known to help with Inflammation related diseases as well as help with a healthy immune system.
Health Benefits of Chia Seeds for Diabetes
One of the main chia seeds benefits happen to be super foods for people with diabetes due to its blood glucose regulation. Many studies have suggested the possible insulin resistance conversion to healthy glucose and slow-release carbohydrates. High fiber content helps with a healthy digestion and detox in people with diabetes type 2. There is a significant reduction in high blood glucose level that helps with a healthy glucose regulation in the blood.
They are Rich in Antioxidants
Chia seeds are rich and loaded with antioxidants. These antioxidants protect sensitive fats. Antioxidants fight free radicals that can damage cells in the long run and can trigger premature aging and diseases like cancer.
Now that you know theHealth benefits of chia seeds, here is how you can incorporate chia seeds in your diet.
Chia seeds do not have any taste of their own and are rather bland to the taste. You can add them into anything. You can reap chia seeds nutrition in multiple ways.
- They can be eaten raw, soaked in a liquid such as juice, milk smoothies and pudding.
- You can sprinkle them at the top of yoghurts, vegetables, rice and other dishes.
- You can make a pudding completely out of chia seeds using water. Once you make a chia seed gel out of water top it off with fruits and nuts for a nutritious snack.
If you want to add a chia seed nutrition punch to your daily diet, you can simply start with a single teaspoon of the seeds. They will not only aim for healthy weight regulation but also help with inflammation in the body. If you are unsure about whether chia seeds are the right pick for you, consult with one of our top nutritionists through Healthire.pk.