Proper Way To Eat Chia Seeds: From fitness influencers to lifestyle experts, everyone has fixed chia seeds in their diet. From healthy protein bars to fruit shakes and even sweet desserts, chia seeds have entered everywhere. Its craze is tremendous especially among the youth. In terms of nutrition, they are really powerful, but there is also a truth associated with them, which is rarely talked about, that is the right way of consuming it. Chia seeds eaten in the wrong way can also cause harm to health. How? Let us tell you.

What are chia seeds?

These black, small seeds come from the Salvia hispanica L. plant. They have been in use in Central America for centuries. A 2019 study suggests that people of the Aztec and Maya civilizations used them for medicinal and cosmetic uses.

Why is there so much hype about chia seeds?

Omega-3 fatty acids, polyunsaturated fats, lots of fiber, proteins, vitamins and many important minerals are found in these small seeds. They are also an excellent source of polyphenols and antioxidants like caffeic acid, rosmarinic acid, myricetin, quercetin.

According to the USDA, 2 tablespoons (28 grams) of chia seeds contain.

• Calories- 138
• Protein- 4.7 grams
• Fat – 8.7 grams (of which 5 grams Omega-3)
• Carbs – 12.3 grams (of which 10.6 grams is fiber)
• Calcium- 18 percent DB
• Magnesium – 23 percent DV
• Phosphorus- 27 percent DB
• Vitamin B1- 15 percent DB
• Vitamin B3- 16 percent DB

According to a study published in Frontiers in Plant Science in 2023, chia seeds show potential in improving heart health, controlling cholesterol and even fighting cancer. The amount of fiber is so high that it is also considered helpful in type-2 diabetes and many problems related to digestion.

What is the danger of this?

Harvard and Stanford-trained gastroenterologist Dr. Saurabh Sethi warned in a video that “Chia seeds are healthy, but if eaten in the wrong way, they can cause serious problems.” He said that eating dried chia seeds and then drinking water can cause these seeds to swell and get stuck in the throat or esophagus. Which may later lead to removal through endoscopy. This is rare, but the risk is increased in people with trouble swallowing or other GI problems. Dr Kunal Sood also mentioned a case in which a 39-year-old man swallowed a spoonful of dried chia seeds with water, the seeds spread into the throat and blocked the airway.

The right way to eat chia seeds

Dr. Sethi says that chia seeds should always be eaten after soaking them properly.

• Soak in water for at least 30 minutes
• Better to soak overnight

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Chia seeds may be small but they are very powerful and rich in nutrients. Chia rank plenty of nutrition champions, chia seeds as a major plant-based source of omega-3 fatty acids. And they contain more nutrients than linseed. These seeds also have a lot of iron and powerful antioxidants. Antioxidants include chlorogenic acid, caffeic acid and quercetin. Which are very beneficial for your heart and liver health.

Let’s know about the health benefits of chia seeds

Nutritional

Two tablespoons or 28 grams of chia seeds contain a lot of nutrients. These black or white seeds obtained from Salvia Hispanica plant provide 138 calories, 8.7 grams of fat, 4.7 grams of protein and 9.8 grams of fiber.

Chia seeds are a rich source of omega-3 fatty acids. Alpha-linolenic acid (Ala) makes about 60% of their fat. Which makes them the best plant source of omega-3. Breaking fat shows 0.9 grams of saturated fat, 0.7 grams monounsaturated fat and 6.7 grams polyunsaturated fat.

The protein quality of these seeds is remarkably different. You get all the nine essential amino acids. Arginine, lucine, phenyllenin, velin and lysine are the main ones. The amount of protein is higher than that of most grains. Which is 18% to 24% of their total mass.

Chia CIIDS is rich in antioxidants

Chia seeds are rich in antioxidants, which work to protect against the negative effects of free radicals in the body. Along with this, chia seeds are very effective in weight loss and by improving the digestive system, it makes the stomach healthy and healthy.

The omega-3 fatty acids present in chia seeds can reduce the process of dilution. This may cause problems in becoming a blood clot.

Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

Also read: Will no person ever have cancer, how will the new MedsRX formula of doctors work?

Check out Below Health Tools-
Calculate your body mass index (BMI)

Calculate the age through age calculator