Chia seed Benefits and Disadvantages: The list of benefits of Chia seed cannot be small at all, because there are many nutritious foods in it. Such as fiber, omega-3, minerals etc. Chia seeds may be small to see but their benefits are huge. Including chia seeds in the diet can never be a wrong decision. But keep in mind that the inclusion of everything in the right quantity provides its benefits. In today’s article, know what benefits can be gained after including Chia seed in the diet.
Chia Seed Benefits:
1. Omega-3 Fatty Acid
Chia seeds are rich in omega-3 fatty acids that keep blood pressure normal. By keeping blood pressure normal, the risk of many diseases is reduced, especially heart disease. Chia seed can prove to be very beneficial for those people who have BP related problems. Consuming the right amount of omega fatty acids helps to not suddenly increase or decrease blood pressure.
2. Chia Seed Benefits In Weight Loss
Weight gain can be caused by many types of health problems, in which the risk of type two diabetes is highest. People who are troubled by the problem of obesity and are trying to control increased weight. Chia seed benefits can prove useful for them. Chia seed contains a large amount of fiber. It is important to have fiber in your diet to lose weight. Fiber takes a long time to digest, due to which your stomach is full for a long time. Due to being full, you do not eat food frequently, which helps in losing weight.
According to research conducted by Nutrition Research and Practice, consuming chia seeds in the morning breakfast can calm the appetite for some time. At the same time, the Journal of Food Science and Technology has also believed in its research that the high protein present in chia seeds can help in reducing weight by reducing the feeling of hunger.
To lose weight pour chia seeds into a glass of water and mix with a spoon. Let the chia seeds remain in water for a while and then consume water. You can add lemon, orange juice to add flavor to it. The best time to eat chia seeds is in the morning breakfast. You can eat it with cereal or juice.
In addition, it has also been considered in a research by the National Center for Biotechnology Information based on chia seeds. Research suggests that regular intake of chia seeds can help reduce weight by reducing the fat stored at the waist to some extent.
3. Chia seeds help in increasing energy
Breakfast is said to be the most important food because it gives you energy to work all day. That is why it is said that breakfast is a must. Breakfast is very important to have a nutritious diet, which will help in giving you energy. You can include chia seeds in your healthy breakfast. The energy from chia seeds will help keep you active throughout the day.
Chia seeds contain nutritious foods such as vitamin B, zinc, iron, magnesium, lipids, proteins and minerals, which help in energy in the body. For this reason it is considered a good source of energy. On this basis, it would not be wrong to say that the benefits of chia seeds include providing energy by supplementing essential nutrients.
4. Chia Seeds Benefits For Skin
The benefits of chia seeds can also relieve some common skin-related problems. The amount of antioxidants present in it gives anti-aging effect to your skin as well as produces constriction in it. This grain can also play an active role in protecting your skin due to its antioxidant content to avoid many skin related diseases. Therefore, you can consume it regularly to get better skin. Also, the inclusion of chia seeds in the diet does not dry the skin.
According to an NCBI research, chia seed oil can be helpful in lichen simplex chronicle (skin inflammation), prurigo nodularis (rashes and itching). At the same time, it can provide moisture to the skin. It would not be wrong to say based on the fact that chia seed oil can be useful for the skin.
5. Beneficial for heart
The benefits of chia seeds include keeping the heart healthy. Blood pressure from chia seeds remains normal, which helps in keeping the heart healthy as well. Blood pressure is normal and the rest remain from heart disease. Proof of this is found in an NCBI research.
Research has suggested that chia seeds are a rich source of fiber and due to the presence of fiber, they can help maintain heart health. Also, the omega-3 fatty acids present in it can help reduce the increased blood pressure by controlling calcium and sodium excess.
Not only this, due to the presence of omega-3 fatty acids, they help in improving the heart rate and keep the functioning of the heart in order. This can help to a large extent in reducing the risk of heart failure.
6. Healthy Mouth
As mentioned earlier, minerals are found in chia seeds – calcium and zinc which are beneficial for mouth health. Calcium is considered good for teeth. Therefore, the intake of chia seeds daily keeps the right amount of calcium, which helps to keep the teeth healthy.
7. Chia Seeds Benefits For Hair
For the good health of hair, it is important that you take special care of them, not only wash them with good shampoo and conditioner but also pay attention to your eating habits. Chia seeds are rich in vitamin B, which is very important for hair. Therefore, if you consume it, then through this your hair will get Vitamin B supply.
And there is an amino acid called cysteine, which plays an important role in skin and hair growth. This will keep the hair healthy and dense as well as relieve them from the problem of dandruff and hair loss and help in strengthening the hair.
8. Chia Seeds Benefits Protein
Protein intake is considered essential for bodybuilding, and bodybuilders are also advised to consume protein rich foods. As everyone knows protein is mainly useful for bone, skin and muscles. Apart from possessing the quality of making new muscles, it also supplies the amount of protein needed in the body. Therefore, this grain can be consumed as a good protein source.
The same research by the Journal of Biomedicine and Biotechnology proves that chia seeds are rich in protein. Due to the amount of protein present in it, chia seeds can control triglyceride and blood sugar along with improving body weight.
9. Chia seeds benefits in anemia
The problem of anemia occurs mostly to women who are pregnant. This is a state of anemia that is very important to overcome at the right time. Usually, due to not taking special care of food and food, most people suffer from anemia due to which this grain will be very helpful for survival. Actually, the amount of iron in it can actively work to meet the lack of blood in your body.
10. Chia Seeds Benefits Improve Memory Power
Along with aging, nowadays, the problem of memory weakening is also seen in the youth. The reason for this is a result of proper eating and poor habits. Non-consumption of nutritious food along with smoking and alcohol etc. makes the memory capacity of the brain weak. While the use of Chiasids helps to boost memory power. Therefore, if you consume it regularly, then it will provide great support in strengthening your memory.
11. For digestive system
Consumption of this grain also helps in strengthening the digestive system, which is found in sufficient amount of fiber in it. Fiber is a nutrient that not only actively drives digestion but it also motivates the functioning of the entire digestive system to function actively. Therefore, to avoid digestive problems, this grain will prove to be very effective.
12. Chia Seeds Benefits In Sleep
The use of chia seeds can also prove to be beneficial in the problem of insomnia. This is confirmed by a research related to chia seeds. Research suggests that a special element named tryptophan is found in chia seeds. At the same time, research has also assumed that tryptophan is useful for mental health. Also it can be helpful in insomnia problem with anxiety and depression. On this basis, it will not be wrong to say that chia seeds can prove to be helpful in insomnia problem.
13. Chia Seeds In Antioxidant
Chia seeds are rich in phytochemicals and omega-3 fatty acids. Both these elements act as powerful antioxidants. At the same time, antioxidants can reduce the risk of diabetes, thrombosis (formation of blood clots), inflammation, arteriosclerosis (hardness in the arteries) and many cancers. In such a situation, chia seed can be considered as a good and easy option to replenish sufficient amount of antioxidants.
14. Mood improvement
The benefits of chia seeds can be achieved in terms of mood swing and mood improvement. A research related to the health benefits of chia seeds confirms this. Research suggests that a special element named tryptophen is found in chia seeds, which is useful for mental health. At the same time, this anxiety may also be helpful in controlling impulsive behavior (mental impulse) with depression. On this basis, it can be assumed that eating chia seeds can improve mood.
15. Useful in pregnancy
Along with other health benefits, the benefits of chia seeds can prove beneficial for pregnant women as well. This is mentioned in NCBI research related to the health benefits of chia seeds. Research has suggested that the consumption of chia seeds during pregnancy can lead to the development of the fetus’s retina and brain.
16. Chia Seeds Minerals
Apart from omega-3 fatty acids, other nutritional elements also help in controlling blood pressure such as iron, calcium and magnesium. Their job is to keep the amount of salt in our body normal. The intake of salt in excess does not allow water to pass through the body, which causes blood pressure to rise. But if iron and magnesium are present in the diet, they help in controlling the amount of salt and also help in transporting water to the bladder.
Those who are going through high blood pressure should take Chia seed. Chia seeds contain all the blood pressure control diets, due to which Chia seed is very beneficial for people undergoing BP. Eating chia seeds keeps blood pressure under control.
17. Useful for bones and teeth
The benefits of chia seed can also be helpful in keeping bones and teeth strong. The reason is the high amount of calcium present in it, due to which it can prove beneficial for both major organs of the body. This has been accepted directly in two different research.
Research from the Journal of Diabetes and Metabolic Disorder has suggested that chia seeds are a good source of calcium. At the same time, calcium is the main element, which helps in the development and strengthening of bones. At the same time, an NCBI research related to the Skeleton system has believed that calcium-rich chia seeds are quite useful for bones as well as teeth.
18. Strong bones
When water comes out of our body then calcium also comes out with it. You can consume chia beech to maintain calcium content. Calcium deficiency can weaken bones. Chia seeds have high calcium content, which makes bones strong. A study has believed that due to the presence of calcium in chia seeds, they help in strengthening bones. In addition, it may be beneficial to eat chia seeds when there is a deficiency of calcium. In addition to calcium, phosphorus is also found in chia seeds which helps to keep bones strong. By consuming Chia seeds with milk, you can get the benefit of it yourself.
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19. Chia seed lowers cholesterol
Cholesterol is a disease that has become very common, but let us tell you that cholesterol causes many diseases. People with high cholesterol levels are advised to include chia seeds in the diet.
Controlling cholesterol is also included in the benefits of chia seed. This fact has also been considered in an NCBI research. Research suggests that the fiber present in chia seeds may help reduce the risk of cholesterol excess.
At the same time, omega-3 fatty acids found in chia seeds can help correct the overall lipid profile. The lipid profile includes both triglyceride and cholesterol, so it can be assumed that chia seeds can also be helpful in reducing increased cholesterol and helps to make the heart healthy.
20. Chia seeds have anti-inflammatory properties
Like the rest, Chia seed also has anti-inflammatory properties which protects against inflammation, heart diseases etc. in the body. Let me tell you that it is important to have food with anti-inflammatory properties in the diet, because it prevents many diseases in the body.
NCBI-based research on mice clearly shows that omega-3 fatty acids present in chia seeds may exhibit antiinflammatory (inflammatory-reducing) properties. Due to this property, it can give relief in general inflammation as well as pain due to inflammation in bones and joints.
Disadvantages of Chia Seeds
Chia seeds are categorized as superfoods, but there are also disadvantages of chia seeds. It is up to you how you eat that food. Consumption of anything in excess can cause harm. Although the disadvantages of chia seed are minimal, it is important to be aware of this as a precaution. Let us know the disadvantages of Chia seeds.
1. Stomach Discomfort
Chia seeds are found in large amounts in fiber. Digestive power will not digest it by consuming more fiber. Due to which the digestion will slow down which may cause obstruction in the digestion. Therefore, try to consume it in moderation. If all is right, then consume it regularly or every other day.
2. Do not eat chia seeds with medicine
Chia seeds are known for low blood sugar. If you are going through diabetes, do not consume chia seeds. Be sure to consult a doctor before adding chia seed in your diet. When Chia seed is taken with a medicine, it can cause bad effects in the body such as low blood pressure etc.
3. Low blood pressure
Onega-3 fatty acids are found in chia seeds which helps in normalizing blood pressure. But taking high quantity of chia seed in Hindi can reduce blood pressure. It is important to know for those who already have low blood pressure.
4. Chia seeds may cause allergy
There are very few chances of allergy to chia seeds. But despite this, before taking Chia seeds, consult the doctor. If you are allergic to any other seed, you may be allergic to chia seed. Problems such as itching, vomiting, and diarrhea may occur as an allergy to chia seeds. Consult a doctor before including chia seeds in your diet.
Other Side Effects
Chia seeds have blood thinning properties. If someone is already taking blood thinning medicine, avoid it. If you have any kind of surgery, then still avoid it, because after the surgery, it can cause excessive bleeding.
Speaking of healthy diet, Chia seeds must be included in it. Chia seeds provide a lot of beneficial nutritious foods that you can consume very easily. These small seeds have many benefits, which have been given above.
If every healthy thing has its benefits, then it also has its disadvantages. Loss of chia seed will occur when you consume it in excess. The best thing about chia seed is that you can eat it in different ways. There are so many chia seed recipes that you will never get bored with it.