A friendly neighbourhood weight-loss superfood
You might wonder how a bunch of seeds could possibly help you lose weight, when all this while you’ve been trying all sorts of diets to get that elusive flat tummy. Chia seeds, the brand new kid on the block, possess not only weight-loss triggering capabilities, but a host of other health benefits. They pack oodles of fibre, omega-3 fatty acids, and alpha-linoleic acid, all essential for weight loss. And this is only the beginning.
Chia seeds are high in phosphorus and magnesium. “A tablespoon of chia seeds contains 122 milligrams of phosphorus and 47 milligrams of magnesium. These keep your bones healthy,” says Priyannka Singh, a Bangalorebased nutritionist. They are also a rich source of quality protein, which makes them an excellent choice for vegans and vegetarians. Try making a chia pudding for breakfast. Their gooey nature will give it a great texture, too.
Being rich in omega-3 fatty acids and alpha-linoleic acid, chia seeds also help keep heart disease at bay, too. They also pack antioxidants, which help fight free radicals, speed up the skin’s repair system, and prevent further damage.
According to Singh, chia seeds can be beneficial for diabetics, too. The alpha linoleic acid and fibre in them help prevent insulin resistance.
A study published in a diabetes care journal showed that chia seeds could bring about improvement in blood glucose levels and reduction in blood pressure, too.
Being rich in fibre makes them beneficial for healthy bowel movement and overall digestive health. Another constituent — an omega-3 fatty acid called alpha lipoic acid — also limits the growth of cancer cells in breast and cervical cancers. In fact, chia seeds are known to have more omega-3s than the much-celebrated salmon.
As chia seeds are powerpacked with vitamin A, calcium, phosphorus and zinc, they are very good for oral health. These help build strong teeth and also protect the gums.
However, be warned: Consuming them in their dry form may make you choke. So, soaking them in water for some time before consuming, is advised. Tanisha Mehta, a Bangalore-based nutritionist, says, “Chia seeds can be blended into a smoothie or can go as a topping on a salad of your choice. This will leave you feeling full for a longer duration. Soaked chia seeds can be chewed before major meals to get adequate portion control and, thereby, prevent binge-eating.”
CHIA SEEDS ARE HIGH IN QUALITY PROTEIN, FIBRE, OMEGA3 FATTY ACIDS — ALL OF WHICH ARE ESSENTIAL FOR LOSING WEIGHT