Chia seeds in Hindi are called Chia Beej. These are small granular seeds with Salvia hispanica as it’s botanical name. Also called Mexican Chia in few countries. Chia Beej (Chia Seeds in Hindi) are a rich source of omega 3 fatty acids, antioxidants, fiber, and many other nutrients with low-calorie content. This is why they are also called superfoods.
Nutritional Value of Chia Beej (Chia Seeds in Hindi)
Chia means strength. The nutrition value of Chia Beej (Chia seeds in Hindi) is mind-blowing. The list below proves what the little seed contains:
In 28 grams of Chia Seeds, this is what you can expect.
- Fiber: 11 gm.
- Protein: 4 gm.
- Fat: 9 gm (5 gm of omega-3s included).
- Calcium: 18% of the Reference Daily Intake.
- Manganese: 30% of the Reference Daily Intake
- Phosphorus: 27% of the Reference Daily Intake
- Vitamin B3 (niacin)
- Vitamin B2
- Vitamin B1 (thiamine).
9 Proven Health Benefits of Chia Seeds
While they are relatively small, they are power-packed with nutrients and come with enormous benefits. Including Chia Seeds in your diet in the right quantity is the key. Let us see what benefits the Chia Beej (Chia Seeds in Hindi) brings within its little shell.
1. Chia Fiber and weight-loss.
According to the US guidelines, men under 50 years of age should consume 30 grams of fiber every day! The same is 25 grams for women. For more fiber intake, one should eat a vegan diet. Chia Beej (Chia Seeds in Hindi) contain fiber that facilitates weight loss. The stomach takes a long time to digest fiber, and thus it has to do more work. Also, fiber makes you feel full, so the probability of eating is reduced.
Many studies show that the intake of Chia Beej (Chia Seeds in Hindi) in the morning makes you feel full for quite a long time. So the urge to eat decreases resulting in less eating. Directions for consumption are simple. Soak the seeds in water for about an hour. Eat the seeds and drink the same water. If you want to add some flavor, you can mix it with orange juice or lemonade. It can also be consumed with cereals.
2. Chia Beej (Chia Seeds in Hindi) are rich in Omega-3 fatty acids.
These fatty acids are good for health, which means they can be consumed. They help in reducing blood pressure, and the risk of cardiac problems are less. This also helps to maintain balance in blood pressure levels. Omega 3 also decreases triglyceride levels, atherosclerotic plaque, and cholesterol. They also help in endothelial function improvement.
Valuable Read: 15 Ways to Reduce High Blood Pressure
3. They are rich in minerals
Minerals such as iron, magnesium, and calcium are present in Chia Beej (Chia Seeds in Hindi). They help in balancing the salt quantity in the body and keep the pressure maintained. They also assist in passing water to the bladder. People under medication of high blood pressure should definitely eat these seeds.
4. Anti-inflammatory property
Chia seeds show anti-inflammatory properties, and they protect against heart and cholesterol-related illnesses. Omega 3 fatty acids are the essential nutrient that eliminates bad cholesterol and keeps the heart in a healthy state.
5. Cures diverticulosis
Since Chia Beej (Chia seeds in Hindi) is rich in fiber. Fiber-rich foods prevent flare-ups, absorbs water in the colon, thereby helping the system with smooth bowel movements. Also, Chia seeds can reduce inflammation in the colon.
6. Cures diabetes
According to this study in 2017, the Chia seeds can potentially breakdown glucose into slowly releasing carbs. This is very beneficial to people diagnosed with type 2 diabetes.
Fun Fact: Diets that have 14 gm of fiber per 1000 calorie count carries the potential to reduce heart and sugar-related diseases.
7. Detox Power of Chia seeds
Since Chia Beej (Chia seeds in Hindi) is fiber-rich, this is a good signal for the digestive tract. Also, since bowel movement is smoothened, digestion happens with detoxing.
8. Stronger Bones
We consume calcium content like milk to get vitamin D. Not many people know that Chia Beej (Chia Seeds in Hindi) are calcium-rich and especially Vegans, who do not drink milk, for them it’s a great natural calcium reservoir. Also, phosphorus in the Chia seeds assists in stronger bone formation.
9. Energy Pack
These nutrients that are listed above form a power pack and is a good energy source if consumed even in small quantity. If you are taking processed energy supplements, you can safely replace it with these seeds and get natural energy!
Risk of eating Chia Beej
Chia seeds can potentially absorb 27x their weight when in water. So, if you don’t dissolve it directly in water and let it absorb before eating, you will experience a gel-like structure forming in your food pipe and it will be difficult to swallow. Once this happens, it will be difficult to breathe as well. So, only eat Chia Beej (Chia Seeds in Hindi) when they have been soaked in a water well in advance, and there is no more water to absorb and swell.
When taken in large quantities, Chia Beej (Chia Seeds in Hindi) can overwhelm the digestive system, and this can lead to indigestion and upset stomach.
Excess of Chia seeds can lower blood pressure. Since it is a cure for High blood pressure, this should be consumed moderately, and not in excess.
Chia Seeds and edibles
Green Chia Smoothies
In a Vegan baking setup, Chia Beej (Chia seed in Hindi) can replace eggs. Mix 1 quantity of Chia seeds with 3 times of water. A gel-like formation occurs. Blend this with spinach, approximately 2 cups. Add strawberries and blueberries or orange as per your taste. There you go!
Chia Seed Salad
Chia seed can be sprinkled on top of your salad as a dressing and served. Make sure the quantity is light since they absorb water 27x their weight. This will prevent gel formation that is hard to swallow. Also, this adds nutrients to the already nutrient-rich salad.
Chia seeds with daily edibles
You can club Chia seeds with things like ice-cream, yogurt, tea, fruits or make a Chia soup if you wish.
So, this was the seed that is a nutrient power pack! All the benefits in those tiny granules. Let us know what you think in the comments below. Also, share it with the ones you love!