Chia seeds are nutrient-dense and offer numerous health benefits, including promoting heart, bone and digestive health.

Chia seeds, scientifically known as ‘Salvia hispanica’, have gained significant popularity in the health and wellness community in recent years. These tiny black and white seeds, native to Central America, pack a powerful nutritional punch and offer a myriad of health benefits. This article will delve into the numerous health advantages of incorporating chia seeds into the diet and provide detailed recipes to help everyone make the perfect use of these nutrient-dense seeds. 
Chia seeds contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
8 HEALTH BENEFITS
1. High in Antioxidants
Chia seeds are rich in antioxidants that help protect the delicate fats in the seeds from going rancid. More importantly, these antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer.
2. Digestive Health
The high fibre content in chia seeds aids in promoting regular bowel movements and a healthy digestive system. Soluble fibre in chia seeds absorbs water, turning into a gel-like substance and expanding in the stomach to help one feel full, which can prevent overeating.
3. Weight Loss
The fibre and protein content in chia seeds can be beneficial for those looking to lose weight. Fibre helps keep full for longer, reducing the likelihood of overeating, while protein helps to build muscle and maintain lean body mass during weight loss.
4. Bone Health
Chia seeds are a good source of calcium, magnesium, and phosphorus, all of which are essential for bone health. Consuming chia seeds can contribute in maintaining bone density and strength.
5. Blood Sugar
The high fibre content in chia seeds can help stabilize blood sugar levels by slowing the absorption of sugar into the bloodstream. This is particularly beneficial for individuals with diabetes.
6. Athlete friend
Chia seeds have been used by athletes for a natural energy boost. They can absorb up to 10-12 times their weight in water, prolonging hydration and improving endurance during physical activities.
7. Heart Health
Chia seeds are high in omega-3 fatty acids which have been shown to reduce inflammation, lower blood pressure and decrease the risk of heart disease.
8. Inflammation
Caffeic acid, an antioxidant found in chia seeds, can help to fight inflammation in the body. 

Nutrients profile

A single ounce (28 grams) of chia seeds contains
•    Fibre: 11 grams
•    Protein: 4 grams
•    Omega-3 fatty acids: 5 grams
•    Calcium: 18% of the RDI 
•    Manganese: 30% of the RDI
•    Magnesium: 30% of the RDI
•    Phosphorus: 27% of the RDI
*RDI - Recommended Daily Intake

RECIPES
1. Chia Seed Pudding
Ingredients
•    1 cup milk 
•    1/4 cup chia seeds
•    1 tablespoon honey
•    Fresh fruits
•    Nuts and seeds
Instructions
•    In a medium-sized bowl, combine the chia seeds, milk and honey. Stir well to combine.
•    Cover the bowl and refrigerate for at least 4 hours or overnight to allow the chia seeds to absorb the liquid and form a pudding -like consistency.
•    After the pudding has set, give it a good stir to break up any clumps.
•    Serve the chia seed pudding in bowl, topped with fresh fruits, nuts and seeds.
Benefits
•    High in fibre and omega-3 fatty acids.
•    Provides a good source of plant-based protein.
•    Offers essential vitamins and minerals from the fruits and nuts.
2. Chia Seed Smoothie
Ingredients
•    1 banana
•    1 cup milk
•    1 teaspoon honey
•    1 cup spinach or kale
•    1 tablespoon chia seeds
•    ½ cup frozen strawberries
Instructions
•    Place spinach or kale, banana, frozen strawberries, chia seeds, milk and honey in a blender.
•    Blend until smooth and creamy.
•    Pour the smoothie into a glass and enjoy immediately.
Benefits
•    Packed with antioxidants from the strawberries and greens.
•    High in fibre and omega-3 fatty acids from the chia seeds.
•    Provides a good source of vitamins and minerals.
Chia seeds are a versatile and nutritious addition to any diet. Their high fibre, protein and omega-3 fatty acid content make them beneficial for digestive health, weight management, heart health and more. Incorporating chia seeds into meals is easy with these delicious and healthy recipes. Whether making a quick chia seed pudding for breakfast, blending a nutrient-packed smoothie or baking energy bars for a snack, chia seeds offer a simple way to boost the nutritional value of diet. Enjoy exploring the benefits and flavours of chia seeds with these recipes and feel the positive impact on the health.
Assistant Professor,
Department of Ras Shastra & Bhaishjya Kalpana,
Dayanand Ayurvedic College, Jalandhar.
Mob.: 8593987233