WHAT ARE CHIA SEEDS?

Chia seeds are tiny black edible seeds from the desert plant salvia hispanica, a flowering plant in the mint family native to some parts of Mexico, and also a great source of omega-3 fatty acids, carbohydrates, protein, fats, antioxidants, calcium and fiber. They are known as superfood and are packed with omega-3 fatty acids which are known as the good cholesterol thus can reduce risk of many health conditions such as, heart attack or stroke. In addition they can also lower blood pressure in hypertensive patients.

Again, they are high in bone nutrients which include; calcium, magnesium, protein and phosphorus. They also contain all nine essential amino acids, which are amino acids that our body needs for muscle building but are not synthesized by our body.

WAYS TO EAT CHIA SEED

Chia seeds are high in soluble fiber. Soluble fibers absorb large amounts of water and expand in the stomach making you feel full for longer. They can be consumed in wet and dry forms. They absorb a large amount of water swelling up to 10 times the original size. This is why they make the stomach fuller and cause early satiation. The most popular way of making them into pudding, by mixing a quarter cup of chia seeds with almond milk or fruit juice and keeping it to swell. It takes as little as 15 minutes to swell and can be stored in the fridge for several days. It’s advised to mix the seeds with water before consuming as there have been reports of a man who had swallowing problems and ate dry seeds with a glass of water to wash it down and developed an esophageal obstruction. It was a rare case but shows the significance of mixing them with water. Dry chia seeds can be consumed by adding to yoghurt, oatmeal, or on salad. They can be added to baking recipes like bread, muffins, breakfast bars or cakes. 

HOW DO CHIA SEEDS HELP IN WEIGHT LOSS?

As mentioned before, chia seeds are high in fiber and filling, they suppress your appetite by keeping you full for longer and stop you from overfeeding. They help in digestion by improving colon motility and promote regular defecation. This benefits you by limiting your daily calorie intake. The recommended daily intake is 40 grams, which is about 3 tablespoons. You can divide them into 20 grams taken twice a day. The high amount of zinc in them helps in the production of leptin. Leptin is a hormone produced by adipocytes and enterocytes in the small intestine which helps regulate energy balance by inhibiting hunger. This in turn decreases fat storage in adipocytes.

CONCLUSION

Chia seeds are small but mighty and a great source of fibers, antioxidants and omega-3 fatty acids. They are easy to prepare as they can be eaten without cooking. Furthermore they are tasteless but very effective. Studies have shown that they can help with weight loss but not solely depended on them. You need a healthy lifestyle which composes of regular exercise and a balanced diet to improve health status.

References 

1.) Annette McDermott, Chia Seeds and Weight Loss: What You Need to Know, 07/03/2019
Retrieved from https://www.healthline.com/health/food-nutrition/chia-seeds-and-weight-loss
[Accessed 29/03/20121]
2.) Helen West, 35 Fun Ways to Eat Chia Seeds, 29/04/2019,
Retrieved from https://www.healthline.com/nutrition/35-ways-eat-chia-seeds
[Accessed 29/03/20121]
3.) Christina Chaey, Chia Seeds: Everything You Need to Know About This Powerhouse Superfood, 24/08/2020,
Retrieved from https://www.bonappetit.com/test-kitchen/ingredients/article/chia-seeds
[Accessed 29/03/20121]
4.) Kris Gunnars, 11 Proven Health Benefits of Chia Seeds, 08/08/2018, 
Retrieved from https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds
[Accessed 29/03/20121]

About the author

Muhammed Salma Mustapha is from Nigeria. She is a fourth year medical student from Sumy State University, Ukraine. Her hobbies are reading novels, watching and cooking. She attends Zumba classes for fun and to unwind from a stressful day. She is a health freak who sometimes breaks the rules but tries to eat as healthy as possible.