For me, chia seeds were ‘slippery falooda seeds’ until they started to be referred to as superfood. These seeds are usually used to garnish desserts, salads, soups and stews by sprinkling them raw or soaked. But did you know that these seeds have a high nutritional value?
Pumped up with nutrients, chia seeds contain fibre, manganese, protein, and most importantly, Omega-3 fatty acids. According to a study by Harvard School Of Public Health, the chia seeds are the richest plant source of Omega-3 fatty acids. “Sixty percent of the oil in chia seeds is from these omega-3 fatty acids,” the study states. The study also suggests that chia seeds are a complete protein and they contain all the nine essential amino acids that cannot be made by the body. Chia seeds also have a high content of alpha-linolenic (ALA) fatty acids.
Why to consume soaked and not raw?
In a conversation with the OnlyMyHealth team, Dr Srabani Mukherjee, Dietician, Fortis Hospital, Anandapur, Kolkata, said that the nutritional value of chia seeds increases when they are soaked in water.
The above mentioned study by Harvard also advised to use chia seeds that have already been soaked in liquid or served in moist food. Dry chia seeds can quickly swell after coming in contact with liquid which might lead to haphazard consequences. Harvard cited a case of an individual who consumed dry seeds and drank a glass of water on it. Expanding after absorbing liquid, the seeds caused blockage in the oesophagus.
Benefits Of Chia Seeds
1. Help In Weight Loss
The superfood got its popularity from its weight losing factor. Chia seeds are high in fibre which helps reduce appetite. Reduced appetite will help you lower your food consumption and aid you lose weight.
2. Promote Gut Health
These black and white little seeds can aid in improving your gut health. Chia seeds are power packed with antioxidants like caffeic acid and chlorogenic acids, a study, Food Science and Nutrition, published by Wiley stated. Caffeic acid and Omega-3 fatty acids in chia seeds can help reduce inflammation in the gut. This can aid problems like acidity, bloating and abdominal pain.
3. Aid Digestion
High fibrous foods aid digestion by softening the stools and letting them pass easy through the digestive tract. Chia seeds being high in fibre is good for aiding digestion. It also alleviates constipation.
4. Good for Heart Health
According to a research study by Journal of Food, Science and Technology, chia seeds can decrease the risk of coronary heart diseases. The study by Harvard says that the Omega-3 fatty acids in chia seeds can help regulate blood pressure, regulate the heart rhythms, and can also prevent blood clots. The fibrous content in it can also lower cholesterol.
5. Promote Hydration
As mentioned above, chia seeds absorb water very quickly. Studies have shown that chia seeds can soak liquid 10 times more than their weight. So, if you consume soaked chia seeds, along with it you consume liquid as well that keeps dehydration at bay.
6. Enhances Bone Health
Chia seeds are rich in calcium and phosphorus which are essential minerals for promoting our bone health.
Also read: Here's What A 100-Gram Serving Of Chia Seeds Contain
Bottomline
Chia seeds are power packed with abundant nutrients and their consumption elevates your health. But overconsumption of this superfood can have harmful effects like diarrhoea and stomach pain as it is rich in fibre. It can also mess up your sugar levels if consumed more than needed. So, consume soaked chia seeds and give all the nutrition that your body needs, but excess of it is a big no no.
(This article, backed by studies, is only for informational purposes. Please consult your doctor or dietician before consumption if you are suffering through any disorders or conditions.)