How to eat chia seeds? How much should you eat a day?

The antioxidants in chia seeds prevent cancer, maintain blood sugar levels, and improve cardiac health. Photo: Shutterstock/Makistock

Chia seeds have become popular among those who are trying to improve their health or follow a healthy lifestyle. These seeds that are loaded with nutrients come from Salvia hispanica, a species of flowering plants, mostly seen in South America and Mexico.

Chia seeds are excellent to be included in your regular diet if you are trying to lose weight. Besides, they improve digestion too. Moreover, the magnesium, calcium and phosphorous in chia seeds strengthen teeth and bones. Chia seeds are rich sources of omega 3 fatty acids which protects the brain as well as the heart by reducing bad cholesterol and blood pressure. Tryptophan, which is an amino acid, plays a pivotal role in the production of serotonin, a sleep hormone. Meanwhile, the antioxidants prevent premature ageing. Diabetic patients can include chia seeds in their regular diet for their amazing nutritional benefits.

How to use chia seeds

  • Chia seeds could make desserts like pudding healthier. Adding chia seeds to smoothies make them rich in nutrients.
  • Chia seeds could be added to salads, used instead of eggs in baked items or mixed in overnight oats.
  • The easiest method is to just soak them in plain drinking water. Chia seeds could be added to lemonade too.
  • It is better not to consume more than two tablespoons of chia seeds in a day. Do not forget to soak them before consuming them.

Information courtesy: Shoble Ashy Varghese, dietician, Caritas Hospital, Kottayam. 

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