What comes to mind when you hear the word “chia”? Chia Seeds For Weight Loss, Pudding, or odd indoor plants might be the unique up-sell item. Some TikTok users use it as their breakfast. They reportedly began soaking these tiny seeds in water and swallowing them to ward off hunger.
Nature has provided us with various delectable foods, including helpful herbs, shrubs, and seeds. Chia seeds are one of the foods that are famous worldwide as superfoods. Chia seeds are tiny, palatable seeds produced by the Salvia hispanica plant, a member of the mint family. They are tiny, grey, oval seeds with black and white dots. These small but highly nutritious seeds are considered one of the best superfoods. With a regular dose of the omega 3 fatty acids and other nutrients present in just 2 tablespoons of these seeds, the globe is currently reveling in the advantages of chia seeds.
Let’s see if chia seeds for weight loss are adequate or if chia seeds would be better used for their other health advantages.
About Chia Seeds
These tiny seeds are nutrient-dense despite their miniature size. The following is a list of the nutrients present in 2 tablespoons of chia seeds:-
Isn’t it amazing that a tiny seed contains so many nutritional benefits? Additionally, chia seeds include many vitamins and minerals, including calcium, magnesium, phosphorus, copper, zinc, and vitamins A, B1, B3, and C. Antioxidants include myricetin, quercetin, chlorogenic acid, caffeic acid, and kaempferol are also abundant in these seeds. That’s just the beginning of the health benefit of chia seed. This benefit makes chia seeds the superfood of the world.
Health Advantages of Chia Seeds
Let’s have a look at various health advantages of chia seeds:
Gut health: Chia seeds’ high fiber content is the primary reason for their numerous health advantages. These tiny power seeds can transport healthy bacteria to your intestines and are water-soluble. This facilitates digestion by controlling bowel movements. Therefore, we can conclude that eating chia seeds benefits the entire digestive system.
Weight Loss: Experts highly recommend chia seeds for weight loss. They aid in making you feel satisfied for a longer period, which reduces hunger. To avoid consuming too many calories and fats, limit your intake of these seeds to a reasonable amount. Obesity can arise from eating too many of them.
Improve Heart Health: These tiny grey seeds are a superfood that benefits your heart health. Chia seeds benefit your heart health by including many Omega 3 fatty acids, such as ALA, or Alpha-Linolenic Acid. A recent study found that a high level of ALA aids in preventing heart disorders. But be careful not to consume excessive amounts of these seeds, as they might even go against what we just said.
Avoids Aging: We did explain that chia seeds are high in antioxidants when we described the nutritional worth of these seeds. Chia seeds are an excellent anti-aging substance since they contain omega-3 fatty acids and antioxidants.
Promotes Bone Health: Chia seeds are a godsend for your bone health because they are a high source of calcium, phosphorus, and magnesium. The consistent, modest ingestion of these seeds will contribute to an overall increase in bone mineral density. Do continue to consume other bone-healthy foods like milk and other dairy products, but don’t solely rely on them.
When discussing the advantages of chia seeds, their impact on reducing inflammation is a significant advantage worth highlighting. This superfood’s abundant ALA, or Alpha-Linolenic Acid, has been discovered to relieve inflammatory symptoms in the body, particularly in the blood.
Skin Hydration and Radiance: Proper hydration is essential for healthy, glowing skin. Chia seeds are considered a skin-friendly component since they are water-soluble and can hold a lot of water. These seeds are great for hydrating the skin. Furthermore, these seeds help to give your skin good elasticity and radiation because they are rich in vitamin A, vitamin C, potassium, and other minerals.
Chia seed water’s advantages
They originate from Salvia Hispanic, a member of the mint family with purple flowers native to Mexico and Guatemala. Even though the seeds are tiny and resemble poppy seeds, they are incredibly nutritious. They contain a lot of
Antioxidants: These compounds shield you from free radicals, which can speed up the aging process and cause cancer and other illnesses.
Fiber: Chia seeds consist of fiber, which is essential for digestive health and keeps you feeling full longer. (More on this shortly!)
Protein: Protein is essential for the health of your muscles, skin, bones, and other bodily tissues. It is sometimes referred to as the “building blocks” of your body. Other health advantages, like muscle growth and weight loss, are also essential.
That’s not all, either. Chia seeds are regarded as a superfood, according to Czerwony. Although, to be honest, not many individuals have those shortages, they have some great vitamins and minerals, like phosphorus, magnesium, iron, and zinc.
Can chia water aid with weight loss?
Chia seed water is what it says: A glass of water was filled with a tablespoon of chia seeds. Yet why?
Chia seeds have a 12-fold weight capacity for absorption. They expand in size and develop a gelatinous texture when wet, which is an excellent way of describing that they become somewhat slimy. Imagine tapioca with less flavor.
Drinking the water of chia seed will keep you from getting hungry. In turn, that can make you feel less hungry and ultimately aid in weight loss.
So, does it function? Simply said. Sort of.
The chia seeds swell in your stomach after combining with the water and gastric juices, Czerwony says. Because it takes up space, it keeps you satisfied longer, and the amount of soluble fiber slows digestion.
Your body releases blood sugar slowly when digestion slows down, preventing the blood sugar peaks and valleys that boost hunger and make you feel agitated or “hungry.” SO, yes chia seeds for weight loss is a very option to go for.
Side Effect Of Consumption In Excess
Czerwony cautions against using too much chia seed water nevertheless. While it’s acceptable occasionally to stifle a late-afternoon urge to munch, it shouldn’t be considered a primary weight loss strategy.
To begin with, eating chia seeds is only a convenient hack to employ occasionally and not a replacement for a balanced diet. Additionally, if you’re consuming a lot of fiber, make sure you also consume a lot of water. Otherwise, you risk developing unpleasant digestive problems like constipation, bloating, and gas.
The chia seeds will begin to absorb the fluid in your gut if you consume a lot of fiber without drinking enough liquid, resulting in firm stools.
Making chia seed water
One to two teaspoons of chia seeds should be added to an eight to ten-ounce glass of water, according to Czerwony. Start with a smaller dose if you’ve never eaten the seeds before to see how your body reacts to them.
Additionally, don’t wait too long to consume the mixture after soaking the seeds in water for a few minutes. Czerwony recommends, “You’re going to need to drink it quite quickly to get it down before it starts solidifying.”
Feel free to flavor your chia seed water with lemon, lime, or anything else to make it more appealing because the texture can be slightly off-putting.
Digestive Problems May Result From Consuming Too Many Chia Seeds
People with diabetes, high blood pressure, allergies, or digestive problems may have adverse effects from chia seeds. Additionally, eating a lot of them could result in weight gain.
You can mix dry chia seeds with yogurt and cereals, can be added to smoothies and juices, or can be sprinkled them on salads. The seeds will gradually swell You can still eat them if you add them to a liquid or “wet” meal like porridge, but they will still have a slight crunch.
Chia seeds last for 4 to 5 years all credit goes to the high amount of antioxidants in it , all you have to do is to keep them in a cool and dry place.
Chia seeds can be stored at room temperature for several years.