Chia seeds are small, black or white seeds that come from the plant Salvia hispanica, which is native to Mexico and Guatemala. They have been consumed for thousands of years as a traditional food by the Aztecs and Mayans. Here we will discuss today chia seeds benefits, nutritional values natural solution for men, and women’s health and why considered a superfood.
Nutritional Values
Chia seeds are considered a superfood due to their high nutritional value. Here are some of the key nutrients found in chia seeds:
Fiber: Chia seeds are high in fiber, with one ounce (28 grams) providing 11 grams of fiber, which is about a third of the recommended daily intake.
Protein: Chia seeds are a good source of protein, with one ounce (28 grams) providing 4 grams of protein.
Omega-3 Fatty Acids: Chia seeds are one of the richest plant-based sources of omega-3 fatty acids. One ounce (28 grams) provides about 5 grams of omega-3s.
Calcium: Chia seeds are high in calcium, with one ounce (28 grams) providing 18% of the recommended daily intake.
Magnesium: Chia seeds are also a good source of magnesium, with one ounce (28 grams) providing 30% of the recommended daily intake.
Phosphorus: Chia seeds are high in phosphorus, with one ounce (28 grams) providing 27% of the recommended daily intake.
Zinc: Chia seeds are a good source of zinc, with one ounce (28 grams) providing 14% of the recommended daily intake.
Chia seeds also contain antioxidants, vitamins, and minerals. Overall, chia seeds are a nutrient-dense food that can provide several health benefits.
Chia Seeds Benefits
1- High in Nutrients: Chia seeds are loaded with nutrients, such as fiber, protein, calcium, magnesium, and omega-3 fatty acids. In fact, they contain more omega-3 fatty acids than salmon.
2- Aid in Weight Loss: Chia seeds are high in fiber and protein, which can help keep you feeling full and satisfied, thus reducing your calorie intake.
3- Promote Digestive Health: The high fiber content of chia seeds helps to promote regular bowel movements and prevent constipation.
4- Boost Energy and Endurance: Chia seeds are a great source of slow-releasing carbohydrates, which can help provide sustained energy for physical activity.
5- Lower Risk of Chronic Disease: Chia seeds contain antioxidants that can help protect against chronic diseases, such as heart disease and cancer.
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How to consume Chia Seeds?
Chia seeds can be consumed in many ways. Here are some popular methods:
1- Add them to smoothies or yogurt.
2- Sprinkle them over oatmeal or cereal.
3- Mix them with water or juice to make a gelatinous substance that can be used as an egg substitute in baking.
4- Use them as a topping for salads or in homemade granola bars.
5- Make a chia pudding by soaking the seeds in milk or coconut milk and adding flavorings like vanilla or cocoa powder.
Recommended Daily Intake
The recommended daily intake of chia seeds is around 1-2 tablespoons (15-30 grams). Consuming more than this amount may cause digestive issues due to their high fiber content.
Benefits of Chia Seeds for Men
Chia seeds may provide several benefits for men, including improved prostate health due to their high zinc content. They may also help to reduce inflammation, which is associated with several chronic diseases, including heart disease and diabetes.
Benefits of Chia Seeds for Women
Chia seeds may provide several benefits for women, including reduced PMS symptoms due to their high calcium and magnesium content. They may also help to reduce the risk of breast cancer due to their high lignin content.
Precautions
Chia seeds should be consumed in moderation as they can cause digestive issues if consumed in excess. People with a history of gastrointestinal issues or those taking blood thinners should consult with their doctor before consuming chia seeds.
Price of Chia Seeds in Pakistan
The price of chia seeds in Pakistan varies depending on the brand and quality. On average, a 250-gram pack of chia seeds costs between PKR 500-700. However, prices may vary depending on the location and availability of the product.
Final Thoughts
Chia seeds are a nutritious and versatile superfood that can be easily incorporated into your diet. They are high in fiber, protein, and omega-3 fatty acids, which can provide several health benefits. However, they should be consumed in moderation, and those with underlying health conditions should consult with their doctor before consuming them. The price of chia seeds in Pakistan varies depending on the brand and quality, but they are generally affordable and widely available.
