Looking to rock a slim and trim belly? Look no further than chia seeds!
These tiny seeds are loaded with a cocktail of detoxifying antioxidants, minerals, and fibers that will help you achieve your health goals. The health benefits of chia seeds are numerous as these seeds are packed with omega-3 fatty acids and classified as a complex carbohydrate.
Quick Question – What Are Complex Carbohydrates?
Complex carbohydrates are made of complex sugar molecules which form long and complex chains. These foods release energy slowly, keeping you feeling energized and focused throughout your day. Peas, oatmeal, quinoa, chia seeds and sweet potatoes are the best examples.
We’ll explore the impressive nutritional value of chia seeds, and reveal seven chia seeds benefits that will have you adding them to your meals in no time. So, sprinkle some chia seeds on your morning yogurt and let these little superfoods work their magic on your waistline!
Don’t let their small size fool you – chia seeds pack a serious nutritional punch! These oval-shaped seeds with black and white spots are less than 2 millimeters in diameter. Hundred grams of chia seeds contain almost 40 grams of dietary fiber. Not only do they support blood sugar management by releasing energy gradually and keeping you feeling full, but they also combat bowel inflammation, reduce irritability, and help regulate cholesterol levels.
Plus, with the presence of quercetin, chia seeds are a heart-healthy choice. And, with a single ounce containing calcium, magnesium, and phosphorus, chia seeds are a mineral treasure trove. Incorporating chia seeds into your diet may even lower your risk of type 2 diabetes, thanks to their ability to regulate insulin levels. Best of all, you can find this superfood right in your local grocery store!
Benefits of Chia Seeds
1. Highly Nutritious
While chia seeds may not have a long history of use in Pakistan, they are becoming increasingly popular as people around the world recognize their nutritional benefits. One benefit of chia seeds that may be particularly relevant to Pakistan is their high fiber content. Fiber is important for digestive health and can help to prevent constipation and other digestive problems. Health benefits of chia seeds will surprise you.
Another potential benefit of chia seeds is their high levels of omega-3 fatty acids, which are important for brain health and may also have anti-inflammatory effects. With a high prevalence of diseases like heart disease and diabetes in Pakistan, incorporating foods like chia seeds into the diet that are rich in anti-inflammatory compounds could be beneficial.
The magnesium and zinc found in chia seeds are important minerals that are involved in many bodily processes, including immune function and bone health. In a country where malnutrition is a significant problem, ensuring adequate intake of key nutrients like magnesium and zinc can be important for overall health and well-being.
Pour some chia seeds in a glass of milk and drink – you will feel instantly energized and fresh!
2. Loaded with antioxidants
Chia seeds are a great source of antioxidants, including chlorogenic acid, caffeic acid, myricetin, and kaempferol, which neutralize free radicals in the body. This can help lower blood pressure and cleanse the liver. If you consume a lot of fatty foods and want to detoxify your body, chia seeds are a good option.
Many Pakistanis eat Biryani and Chats from roadside vendors which is quite unhygienic. If you have damaged your metabolism immensely by doing such adventures, try Chia seeds for a couple weeks.
3. Helps with Weight Loss
Chia seeds have a high fiber content which helps in improving digestion. Pakistanis are a food loving nation. We do love our Karahis and Naans. You feel slightly hungry, you order an XL pizza with extra cheese and devour it alone with a can of your favorite beverage. This is the perfect recipe for obesity.
Chia seeds are complex carbohydrates that break down gradually which helps overcome cravings. Eating chia seeds alone will not be enough – if you are aiming for a slim body, a reduced calorie-diet and exercise will also be required for significant results.
4. Lower Risk of Heart Diseases
Chia seeds are high in not only fiber but also omega-3s which helps develop immunity against heart diseases.
Young man has heart attack isolated on white background.
A staggering 240,720 people died of heart attacks in 2020. That’s an average of 47 deaths every hour.
World Health Organization
Omega-3 fatty acid present in the chia seeds can help reduce the risk of heart attack. Chia seeds are excellent which can help better manage blood pressure.
If you are suffering from hypertension or heart diseases, the benefits of chia seeds will surprise you.
5. Improve Bone Strength
Chia seeds offer a wealth of bone-strengthening nutrients, including calcium, magnesium, and phosphorus. The calcium, magnesium, and phosphorus in Chia seeds can help improve overall bone strength. Chia seeds are recommended for people with calcium deficiencies.
Daily consumption of chia seeds results in an increased bone mineral density.
A study was conducted on animals which were fed chia seeds for 13 months. The study found that animals fed chia seeds regularly had significantly better bone density compared to those who didn’t consume chia seeds. If you are suffering from arthritis, the benefits of chia seeds will amaze you.
6. Reduce Blood Sugar Levels
Chia seeds are composed of long sugar chains and release energy gradually. This is perfect for diabetic patients. If you are a diabetic patient looking to improve insulin sensitivity, chia seeds are for you. Scientists are further exploring the correlation between chia seed intake, insulin sensitivity and blood sugar regulation.
Chia seeds in Urdu
Chia seeds in Urdu are called Tukhm-e-Sharbati. Available at all main herb stores and online stores at reasonable prices.
Benefits of Chia Seeds In Pakistan – FAQ
What are the chia seeds?
Chia seeds are small oval-shaped seeds with black and white spots. They are less than 2 millimeters in diameter and are packed with a cocktail of detoxifying antioxidants, minerals, and fibers. They are classified as a complex carbohydrate and are loaded with omega-3 fatty acids.
What are complex carbohydrates?
Complex carbohydrates are made of complex sugar molecules which form long and complex chains. These foods release energy slowly, keeping you feeling energized and focused throughout your day. Peas, oatmeal, quinoa, chia seeds, and sweet potatoes are the best examples.
What are the benefits of chia seeds?
Chia seeds are highly nutritious and loaded with antioxidants. They are also beneficial for weight loss, reducing the risk of heart diseases, improving bone strength, and reducing blood sugar levels. They contain high levels of fiber, omega-3 fatty acids, magnesium, and zinc.
How do chia seeds help with weight loss?
Chia seeds have a high fiber content that helps in improving digestion. The complex carbohydrates in chia seeds break down gradually which helps overcome cravings. Eating chia seeds alone will not be enough for weight loss; a reduced calorie-diet and exercise will also be required for significant results.
What is the benefit of chia seeds for heart diseases?
Chia seeds are high in fiber and omega-3s, which help to lower blood pressure and reduce the risk of heart diseases. They are recommended for people with hypertension or heart diseases.
What is the benefit of chia seeds for bone health?
Yes, chia seeds can help improve bone strength. They are rich in calcium, magnesium, and phosphorus, which are essential nutrients for bone health. Regular consumption of chia seeds can result in increased bone mineral density. They are recommended for people with calcium deficiencies or arthritis.
How do chia seeds help regulate blood sugar levels?
Chia seeds are composed of carbohydrates that are slowly absorbed by the body, which helps regulate blood sugar levels. They are also rich in fiber, which slows down the absorption of sugar in the blood. Regular consumption of chia seeds can help prevent type 2 diabetes.
Are chia seeds readily available In Pakistan?
Yes, chia seeds are readily available in most local grocery stores in Pakistan.