Over the years, chia seeds have gained immense popularity for various reasons. From being sprinkled on salads to being blended into smoothies, people around the world are finding ways to incorporate the superfood into their daily diet. But what's so special about these tiny seeds? Despite being tasteless, they’re still so sought-after. Why is that? In an interaction with the OnlyMyHealth team, Dr Srabani Mukherjee, Dietician, Fortis Hospital, Anandapur, Kolkata, ascribed the widespread embrace to its high nutritional value.
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Benefits Of Chia Seeds
According to Dr Mukherjee, chia seeds are packed with beneficial nutrients. It contains alpha-linolenic acid (ALA), which helps in the production of omega-3 fatty acids, a type of polyunsaturated fat that is great for your heart health. According to the American Heart Association (AHA), polyunsaturated fats help reduce 'bad' or Low-Density Lipoprotein (LDL) cholesterol levels in your blood, which can increase your risk of heart disease and stroke.
Additionally, chia seeds are a rich source of fibre that promotes digestive health, which in turn helps reduce the risk of constipation and haemorrhoids. High-fibre foods are also said to increase satiety, which helps in weight management.
But that's not all! It is also high in protein and other vitamins and minerals.
However, Dr Mukherjee warned against eating too many chia seeds at once as they're high in fat and fibre, which can backfire and cause health complications. While there is no daily recommended intake for chia seeds, a common suggestion is about 1-2 tablespoons per day.
What Is The Best Way To Eat Chia Seeds?
There are many ways to consume chia seeds and reap their nutritional benefits. However, according to Dr Mukherjee, soaked chia seeds are the most nutritious way to have them. “When you soak chia seeds in water, their nutritional value increases. You can eat them whole or ground, but soaked chia seeds are more beneficial,” she said.
Another reason why you should soak chia seeds prior to consumption is because they quickly absorb liquid and swell, according to Harvard TH Chan. Citing a case report presented at the American College of Gastroenterology Annual Scientific Meeting in 2014, the health body mentions how a patient, who ate dry chia seeds followed by a glass of water, found that the seeds expanded in the oesophagus and caused a blockage.
Therefore, it is "advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yoghurt," the Harvard health body suggested.
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Smart Ways To Incorporate It In Your Diet
Here are some easy ways to include chia seeds in your daily diet:
Chia pudding: Mix chia seeds with milk and let it sit in the refrigerator overnight. Top it with fruits, nuts, or a drizzle of honey, and enjoy.
Smoothies: Add a tablespoon of chia seeds to your smoothie, which will add a subtle crunch to it.
Oatmeal: You can also sprinkle chia seeds on top of your morning oatmeal to boost your nutritional requirements.
Yoghurt: For an easy snack, top your yoghurt with a tablespoon of chia seeds.
Salad: Sprinkle chia seeds on salads to increase the fibre intake.
Hydrating drinks: Chia seeds can also be added to your favourite drinks, such as lemonade or iced tea. You can also simply add them to the water.
Conclusion
Adding chia seeds to your diet is a great way to increase your nutritional intake. It is rich in healthy fat, fibre, protein, and many other vital nutrients. While there are many ways to consume them, experts recommend soaking them in water before eating them. However, it also depends on your personal preference and the specific dish or recipe you want to include them in.