Health benefits of chia seeds: These tiny powerhouses contain about 10 grams of fibre in just 2 tablespoons, which accounts for 30 to 40 percent of your body’s daily requirement (Image: Pexels)
Chia seeds may look tiny, but they are considered a superfood for their nutritional benefits. Harvard- and AIIMS-trained gastroenterologist Dr Saurabh Sethi took to his Instagram account to share some of the health benefits that can be derived from their regular consumption.
Health benefits of chia seeds
Chia seeds are known to offer excellent health benefits. Dr. Sethi called them “tiny but packed with nutrients,” adding that these seeds are rich in Omega-3 fatty acids, fibre, protein, calcium, magnesium, and antioxidants.
It doesn’t stop there. These tiny powerhouses contain about 10 grams of fibre in just 2 tablespoons, which accounts for 30 to 40 percent of your body’s daily requirement. “This fibre supports your gut health by feeding the good gut bacteria,” he said.
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“Chia seeds can absorb up to 12 times their weight in water, forming a gel that slows digestion, helps you feel full for longer, and may stabilise blood sugar levels. Science shows that regular chia consumption can improve cholesterol and support heart health as well,” Dr. Sethi listed some of the additional benefits of their consumption.
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How to consume chia seeds?
He shared, “Soak 2 tablespoons in water, milk or yogurt, with yogurt being the best option for at least 15 minutes before consumption, ideally overnight. This makes them easier to digest and reduces risk of bloating.”
While there are several ways to incorporate chia seeds into your diet, such as adding them to cereals and salads, blending them into smoothies is the most delicious way to consume them.
Chia seed pudding recipe
- Take a cup or a mason jar. Add 2 tablespoons of chia seeds and 1/2 cup of milk (full-fat, nut-based, or plant-based).
- Stir well and cover with a lid or small plate before refrigerating overnight or for at least 4 hours for a thicker texture.
- Add fresh fruits, nuts, cinnamon, and any sweetener of your choice.
Word of caution
Dr Sethi advised those who suffer from frequent bloating or have Irritable Bowel Syndrome (IBS) to start slowly with a small amount and increase gradually.
FAQs on Health Benefits of Chia Seeds
1. What are the main health benefits of chia seeds?
Chia seeds are rich in Omega-3 fatty acids, fibre, protein, calcium, magnesium, and antioxidants. They support gut health, improve cholesterol, and support heart health.
2. How much fibre do chia seeds provide?
Just 2 tablespoons of chia seeds contain around 10 grams of fibre, meeting 30-40% of your daily fibre requirement.
3. Can chia seeds help in weight management?
Yes, chia seeds can absorb up to 12 times their weight in water, forming a gel that slows digestion, helps you feel full longer, and may stabilise blood sugar levels.
4. How should chia seeds be consumed for better digestion?
Soak 2 tablespoons in water, milk, or yogurt for at least 15 minutes, ideally overnight, before consumption. This aids digestion and reduces the risk of bloating.
5. What is a simple chia seed pudding recipe?
Mix 2 tablespoons of chia seeds with 1/2 cup of milk. Stir well, cover, and refrigerate overnight or for at least 4 hours. Add fresh fruits, nuts, cinnamon, and a sweetener of your choice before serving.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.