Chia Seeds Benefits and Side Effects (With Chia Seeds in Hindi)

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Healthcare professionals today suggest Chia Seeds as a Super Food and ask everyone to add it to their diet. Here are Chia Seeds Benefits and Side Effects that you must know. (8, 9)

Chia seeds is considered to be one of the functional food that can be effective in the prevention of metabolic syndrome and subsequently the onset of cardiovascular diseases and type II diabetes mellitus. (8, 9)

In India, chia seeds are often confused with flax seed and seed of tulsi (sabja). But chia is not native to India, and has to be imported. It may not be a part of traditional Indian cooking, but there are so many ways in which you can incorporate this nutritional food item in your diet.

What are chia seeds?

Chia is a plant (Salvia hispanica) native to Central America.(10) The plant is said to have originated in Mexico and Guatemala. The Mexican state of Chiapa draws its name from the plant.

Chia seeds are small, brown, black and white coloured grains  – no bigger than a millimetre in diameter. The plant is related to mint family, and its seeds have a nutty taste.

Chia’s distinct characteristic is that it acquires a slimy, mucilaginous texture when it comes in contact with water. This is called the hydrophilic property of chia. They can absorb up to 12 times their weight when soaked in fluid- which gives them a gel type texture. (1)

Chia Seeds Nutrition Facts

Nutrtional Value of Chia Seeds Dried (11)
Nutrient Unit 1Value per 100 g
Proximates
Water g 5.8
Energy kcal 486
Energy kJ 2034
Protein g 16.54
Total lipid (fat) g 30.74
Ash g 4.8
Carbohydrate, by difference g 42.12
Fiber, total dietary g 34.4
Minerals
Calcium, Ca mg 631
Iron, Fe mg 7.72
Magnesium, Mg mg 335
Phosphorus, P mg 860
Potassium, K mg 407
Sodium, Na mg 16
Zinc, Zn mg 4.58
Copper, Cu mg 0.924
Manganese, Mn mg 2.723
Selenium, Se µg 55.2
Vitamins
Vitamin C, total ascorbic acid mg 1.6
Thiamin mg 0.62
Riboflavin mg 0.17
Niacin mg 8.83
Folate, total µg 49
Folate, food µg 49
Vitamin B-12 µg 0
Vitamin A, IU IU 54
Vitamin E (alpha-tocopherol) mg 0.5
Lipids
Fatty acids, total saturated g 3.33
Fatty acids, total monounsaturated g 2.309
16:1 undifferentiated g 0.029
18:1 undifferentiated g 2.203
Fatty acids, total polyunsaturated g 23.665
18:2 undifferentiated g 5.835
18:2 n-6 c,c g 5.835
18:3 undifferentiated g 17.83
18:3 n-3 c,c,c (ALA) g 17.83
Fatty acids, total trans g 0.14
Cholesterol mg 0
Amino Acids
Tryptophan g 0.436
Threonine g 0.709
Isoleucine g 0.801
Leucine g 1.371
Lysine g 0.97
Methionine g 0.588
Cystine g 0.407
Phenylalanine g 1.016
Tyrosine g 0.563
Valine g 0.95
Arginine g 2.143
Histidine g 0.531
Alanine g 1.044
Aspartic acid g 1.689
Glutamic acid g 3.5
Glycine g 0.943
Proline g 0.776
Serine g 1.049

Chia Seeds Benefits

Chia was an essential plant for the Aztecs. Although a sub-tropical plant, it is now cultivated in parts of USA with the rise in demand among vegans and health enthusiasts.

Here are some known health benefits of chia seeds:

Rich in minerals and fatty acids

It is rich in vitamin B-12, niacin, dietary minerals and omega-3 fatty acids. Evidence suggests that chia seeds may have strong anti-oxidant properties. (2)

Rich source of protein

Chia is an excellent source of protein. It is also high in soluble dietary fibres. (3)

Good for the heart and diabetes

Chia is rich in omega-3 fatty acids. The latter is good for heart health and helps in maintaining HDL or “good cholesterol”. Studies show that consuming chia will help you manage hypertension and blood pressure.

It is also rich in soluble fibres and protein, which makes you feel full for a long time and reduces snacking. This helps manage obesity and can lead to weight loss. This leads to maintaining blood sugar levels and manage diabetes. (4)

Anti-cancer properties

Some research suggests that consumption of chia seeds may help prevent cancer. (5)

Chia also contains quercetin, which has exhibited cancer-preventive properties. (6)

Chia Seeds Side Effects

The properties of chia seeds are widely investigated. As of now, there has been no known side effect of chia seeds. Studies did not produce any conclusive evidence about its adverse impact on cardiac health. However, it is always recommended that you take professional medical advice before making any changes to your diet.(7)

Chia Seeds Indian Name

Chia seeds are not native to India, nor it is grown in India. Therefore, Chia seeds do not have an Indian name.

It is imported from the USA or Central American countries. However, now that its health benefits are getting more widely known, demand is rising among the health enthusiasts.

Farmer's Fresh Chia Seeds white
Farmer’s Fresh Chia Seeds white

 

Subja Seeds vs Chia Seeds vs Flax seeds

There is a misconception that chia seeds are the same as flax seeds or sabja seeds. The confusion arises from their identical appearances and hydrophilic properties. All of them have health benefits, but they are different.

Flax seed is linseed. It is known as “alsi” in India. It is mainly used as cattle fodder. Linseed oil is used as an additive in edible oils and for varnishing and polishing furniture. Flax seed is more elliptical in shape, and appear glossier. Unlike chia, they are of uniform brown or amber colour.

Sabja seed (Basil Seeds) is the seed of Tulsi plant. It is widely used in India in making milkshakes, falooda, sherbets and other cool refreshments. Where chia is a black, brown, grey and white in colour, sabja is jet black.

Often, when buying from local shops or unbranded products, shopkeepers may try to pass off Indian seeds like sabja and alsi for chia. To the inexperienced, they look almost similar and exhibit similar hydrophilic properties. It is best to buy from reputed brands. They are available online on various websites.

How to eat chia seeds?

Chia can be easily incorporated into our diets. Chia seeds are flavorless, and hence, can be easily included in any diet. As it is without flavour, you can easily substitute chia for sabja and alsi.

Eating raw chia seeds

A popular way to consume chia is to eat it raw. You can soak it in water or milk and have it after some time.

Try adding chia seeds to your oatmeal or cereals. They can be sprinkled dry, or soak up milk and become a jelly-like substance. Chia seeds will add another texture to your food and make it more interesting. (7)

Eating roasted chia seeds

You can also try roasting chia seeds and then sprinkle them like sesame seeds. Roasting chia seeds give them a slightly nutty flavour. You can find many recipes online that use roasted chia seeds. A good idea will be to add chia seeds to hummus. Use it in your salads to make it crunchy and pack in some omega-3 fatty acids.

Related Articles

Chia Seeds benefits for Weight Loss

Chia seeds curb your appetite and thus promote weight loss. Two tablespoons of chia seeds contain 40 % of the recommended daily intake of fibre. Diets that are high in fibre are known to aid in weight loss. According to a research, consuming 30 grams of fibre per day may help you lose the same amount of weight as if you followed a more complicated diet.

How to use Chia Seeds for Weight Loss

Chia seeds are great for reducing weight. However, it is best to have them soaked in liquids. Since chia seeds absorb a lot of water, they keep you fuller for long. Be sure to chew them and not simply drink them down.

Dry chia seeds are flavorless and may not appeal to everyone, and they are also hard to chew. You can still add a spoonful in salads or muffins. Try to chew them, otherwise the  seeds will remain whole in your stomach and their nutrients will not be absorbed by the body.

How to eat chia seeds for weight loss

They can be easily incorporated in your diet. Here are a few ways to do that:

  1. Chia seeds soaked in yogurt: Studies show that having chia seeds soaked in yogurt reduces snacking as it gives you a feeling of satiety. (12) Soak 2-3 spoonfuls of chia seeds in a cup of yogurt.
  2. Chia seeds in your breakfast cereal: You can toss in a spoonful or two in milk and let it sit for an hour or so. You can also keep them soaked overnight. Add oats, museli or cornflakes to the mix and top them with nuts and berries.
  3. Chia seeds in banana smoothie: Soak chia seeds in milk overnight. Blend with bananas for an extra filling smoothie.
  4. Chia seeds in pineapple-pear juice: Soak 1.5 spoons of chia seeds in 3 spoonfuls of water for at least 30 minutes. Take 2.5 cups of pineapple cubes and 1 cup of pear cubes. Blitz in the mixer together. Now add the chia seeds, a pinch of jeera powder and some black salt.
  5. Chia seeds in bread spreads: Chia seeds can be sprinkled on jams and spreads for breads. However, it is better that you keep them soaked in the spread for at least 20 minutes so that they become soft and chewable. Otherwise, if you are making your own spread, keep them soaked in the spread base overnight. You can grind the paste or have it as it is later.

Easy Chia Seed Recipes

Chia has become a go-to material for renowned chefs and vegan foodies. Chia can be used to make no-bake desserts and puddings, but it can also be used in baked goods to add to the texture and nutritional value.

You can substitute almond or coconut milk with dairy milk, or use your choice of berries or fruits to make your chia puddings, jams and parfaits.

Raw Chia Seed Recipe by Martha Stewart(8)

Ingredients

1/4 cup chia seeds

1 cup water/almond milk

Preparation

Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture. This will take around 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days so that you can make a big batch at the start of the week.

Top it up with your choice of fruits, nuts and berries. You can also add honey to add sweetness. You can add the soaked chia seeds in your smoothie.

Raspberry jam with chia seeds by Gordon Ramsay(9)

Ingredients

250 g fresh raspberries
Juice of ½ lemon
2–3 tbsp runny honey, to taste
3 tbsp chia seeds

Preparation

Put the raspberries and lemon juice into a blender with 2 tbsp of honey and blitz until smooth. Taste and add a little more honey if necessary.

Add the chia seeds and briefly blitz again to mix.

Transfer to a clean 340g jar with a lid and allow to set in the fridge for 1 hour. This will keep for a few days in the refrigerator.

Chia Seeds Recipes Indian

Chia Pudding Recipe by Sanjeev Kapoor

Ingredients

¼ cup chia seeds
1 cup coconut milk
2 tablespoons yoghurt
1 teaspoon vanilla essence
1 tablespoon maple syrup
½ cup fresh grated coconut
Fresh pomegranate pearls as required
Dark chocolate shavings for garnishing

Preparation

Combine chia seeds, coconut milk and yoghurt in a bowl and mix. Add vanilla essence and maple syrup and mix well. Cover with cling film and set aside for 2-3 hours.

Dry-roast coconut in a non-stick pan till golden. Transfer in a bowl and chill.

Pour some chia seeds mixture in individual serving glass.

Put some pomegranate pearls, some toasted coconut, some chia seed mixture, some chocolate shavings and some pomegranate pearls on top.

Refrigerate for 3-4 hours. Serve chilled.

Coconut chia pudding super bowl by Tarla Dalal (10)

Ingredients

3/4 cup coconut milk
1 tbsp chia seeds
1 tbsp falooda(sabja) seeds
5 sweet lime slices
4 kiwi slices
1/4 cup chopped green grapes

For The Topping
2 tbsp peanut butter

Preparation

Combine the coconut milk, chia seeds and falooda seeds in a bowl and mix well.

Cover the bowl with a cling wrap and keep in the refrigerator for 8 hours.

Once set, arrange the sweet lime slices, kiwi slices and grapes.

Finally pipe out some peanut butter evenly over it.

Serve immediately.

Conclusion

Chia seeds have many health benefits and are fast gaining traction with health-conscious people. Buy them from a reputed brand to prevent being duped. Chia is mostly flavourless, so you can easily include it in many dishes.

It can be soaked in water or milk/ yoghurt/non-diary milk and taken raw. Chia puddings are easy to make and do not require baking. You can also sprinkle some teaspoonfuls of chia on your salads, bread, cakes and spreads to make sure you are getting all that chia goodness.

Chia Seeds in Hindi

हेल्थकेयर पेशेवर आज चिया सीड्स को एक सुपर फूड के रूप में सुझाव देते हैं और सभी को अपने आहार में जोड़ने के लिए कहते हैं। चिया बीज के स्वास्थ्य लाभ यहां दिए गए हैं जिन्हें आपको अवश्य जानना चाहिए। (8, 9)

चिया बीज को कार्यात्मक भोजन में से एक माना जाता है जो चयापचय सिंड्रोम की रोकथाम और बाद में कार्डियोवैस्कुलर बीमारियों और टाइप II मधुमेह मेलिटस की शुरुआत में प्रभावी हो सकता है। (8, 9)

भारत में, चिया के बीज अक्सर फ्लेक्स बीज और तुलसी (सब्जा) के बीज से भ्रमित होते हैं। लेकिन चिया बीज भारत से नहीं हैं, और उन्हें आयात किया जाना है। यह पारंपरिक भारतीय खाना पकाने का हिस्सा नहीं है, लेकिन ऐसे कई तरीके हैं जिनमें आप अपने आहार में चिया के बीज शामिल कर सकते हैं।

चिया बीज क्या हैं? (what is chia seeds in hindi)

चिया मध्य अमेरिका से एक पौधे (साल्विया हस्पानिका) है।

कहा जाता है कि पौधे मेक्सिको और ग्वाटेमाला में पैदा हुआ था।

चिया के बीज छोटे, भूरे, काले और सफेद रंग के अनाज होते हैं – व्यास में एक मिलीमीटर से बड़ा नहीं।

पौधे पुदीना पौधों से संबंधित है और इसके बीजों का अच्छा स्वाद है।

चिया की विशिष्ट विशेषता यह है कि यह पानी के संपर्क में आने पर एक पतला, श्लेष्म बनावट प्राप्त करता है।

इसे चिया की हाइड्रोफिलिक प्रकृति कहा जाता है। तरल पदार्थ में भिगोते समय वे अपने वजन को 12 गुना तक अवशोषित कर सकते हैं- जो उन्हें एक मोटी तरल प्रकार बनावट देता है। (1)

चिया बीज के स्वास्थ्य लाभ (chia seeds benefits in hindi)

चिया बीज अब संयुक्त राज्य अमेरिका के हिस्सों में खेती की जाती है।

आज यह vegans और स्वास्थ्य उत्साही से एक बड़ी मांग है।

चिया बीज के कुछ ज्ञात स्वास्थ्य लाभ यहां दिए गए हैं:

खनिजों और फैटी एसिड की प्रचुरता

यह विटामिन बी -12, नियासिन, आहार खनिज और ओमेगा -3 फैटी एसिड में समृद्ध है। साक्ष्य बताते हैं कि चिया के बीज में मजबूत एंटी-ऑक्सीडेंट गुण होते हैं। (2)

प्रोटीन का स्रोत

चिया प्रोटीन का एक अच्छा स्रोत है। यह घुलनशील आहार फाइबर में भी अधिक है। (3)
यह दिल और मधुमेह के लिए भी अच्छा है।

चिया ओमेगा -3 फैटी एसिड में समृद्ध है। ओमेगा -3 फैटी एसिड दिल के स्वास्थ्य के लिए अच्छे हैं और एचडीएल या “अच्छा कोलेस्ट्रॉल” बनाए रखने में मदद करता है। अध्ययनों से पता चलता है कि खपत चिया आपको उच्च रक्तचाप और रक्तचाप का प्रबंधन करने में मदद करता है।

यह घुलनशील फाइबर और प्रोटीन में भी समृद्ध है, जो सुनिश्चित करता है कि आप लंबे समय तक भूख महसूस नहीं करते हैं और स्नैक्सिंग को कम करते हैं। यह मोटापे का प्रबंधन करने में मदद करता है और वजन घटाने का कारण बन सकता है। इससे रक्त शर्करा के स्तर को बनाए रखने और मधुमेह का प्रबंधन होता है। (4)

कैंसर विरोधी गुण

कुछ शोध से पता चलता है कि चिया के बीज खाने से कैंसर को रोकने में मदद मिल सकती है। (5)

कुछ शोध से पता चलता है कि चिया में क्वार्सेटिन भी होता है, जिसने कैंसर-निवारक गुणों का प्रदर्शन किया है। (6)

चिया बीज साइड इफेक्ट्स

चिया के बीज की संपत्तियों की व्यापक जांच की जा रही है। अभी तक, चिया के बीज का कोई ज्ञात दुष्प्रभाव नहीं रहा है। अध्ययनों ने कार्डियक स्वास्थ्य पर इसके प्रतिकूल प्रभावों के बारे में किसी भी निर्णायक साक्ष्य का उत्पादन नहीं किया। हालांकि, हमेशा यह सलाह दी जाती है कि आप अपने आहार में कोई भी बदलाव करने से पहले पेशेवर चिकित्सा सलाह लें। (7)

FAQs on Chia seeds

Q1. What are chia seeds?

Chia is a plant(Salvia hispanica) native to Central America. It is said to have originated in Mexico and Guatemala. Chia seeds are small, brown, black and white coloured grains  – no bigger than a millimetre in diameter. Chia’s distinct characteristic is that it acquires a slimy, mucilaginous texture when it comes in contact with water. (1)

Q2. Is chia good for the heart?

Chia is rich in omega-3 fatty acids. The latter is good for heart health and helps in maintaining HDL or “good cholesterol”. Studies show that consuming chia will help you manage hypertension and blood pressure. (4)

Q3. Is chia good for diabetes or weight loss?

It is also rich in soluble fibres and protein, which makes you feel full for a long time and reduces snacking. This helps manage obesity and can lead to weight loss. This leads to maintaining blood sugar levels and manage diabetes. (4)

Q4. How can I eat chia seeds?

A favorite way to consume chia is to eat it raw. You can soak it in water or milk and have it after some time. Try adding chia seeds to your oatmeal or cereals. They can be sprinkled dry, or soak up milk and become a jelly-like substance. Chia seeds will add another texture to your food and make it more interesting. (7)

You can also try roasting chia seeds and then sprinkle them like sesame seeds. Roasting chia seeds give them a slightly nutty flavour. You can find many recipes online that use roasted chia seeds.

Q5. What are chia seeds called in India?

Chia is not native to India, neither does it grow in India. However, it can be easily ordered online or bought from reputed brands.

Q6. Is chia the same as sabja or flax seed?

There is a misconception that chia seeds are the same as flax seeds or sabja seeds. The confusion arises from their identical appearances and hydrophilic properties.

Flax seed is linseed. It is known as “alsi” in India. Flax seed are more elliptical in shape, and appear glossier. Unlike chia, they are of uniform brown or amber colour.

Sabja seed is the seed of Tulsi plant. It is widely used in India in making milkshakes, falooda, sherbets and other cool refreshments. Where chia is a black, brown, grey and white in colour, sabja is jet black.

Q7 What is chia seeds meaning in hindi

चिया के बीज छोटे, भूरे, काले और सफेद रंग के अनाज होते हैं – व्यास में एक मिलीमीटर से बड़ा नहीं। पौधे पुदीना पौधों से संबंधित है और इसके बीजों का अच्छा स्वाद है।

चिया की विशिष्ट विशेषता यह है कि यह पानी के संपर्क में आने पर एक पतला, श्लेष्म बनावट प्राप्त करता है। इसे चिया की हाइड्रोफिलिक प्रकृति कहा जाता है। तरल पदार्थ में भिगोते समय वे अपने वजन को 12 गुना तक अवशोषित कर सकते हैं- जो उन्हें एक मोटी तरल प्रकार बनावट देता है।

References

  1. CHIA (Salvia hispanica) USDA
  2. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review NCBI
  3. Chia seeds (Salvia hispanica): health-promoting properties and therapeutic applications – a review NCBI
  4. Chia seed (Salvia hispanica L.) as an omega-3 fatty acid source for broilers: influence on fatty acid composition, cholesterol and fat content of white and dark meats, growth performance, and sensory characteristics. NCBI
  5. Quercetin in Cancer Treatment, Alone or in Combination with Conventional Therapeutics? NCBI
  6. Chia (Salvia hispanica): a systematic review by the natural standard research collaboration NCBI
  7. Looking to try something new? Start with what you eat Mayo Clinic Health System
  8. Effects of superfoods on risk factors of metabolic syndrome: a systematic review of human intervention trials.
    Van den Driessche JJ1, Plat J1, Mensink RP1. NCBI
  9. Chia Seeds. Harvard School of Public Health
  10. Salvia hispanica L. US National Plant System
  11. Full Report (All Nutrients): 12006, Seeds, chia seeds, dried. United States Department of Agriculture
  12. Chia seed (Salvia Hispanica L.) added yogurt reduces short-term food intake and increases satiety: randomised controlled trial NCBI
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