Chia seeds contain many nutrients that may provide health benefits. However, consuming it properly is also important to protect your health.
Dried chia seeds can quickly swell after coming into contact with liquid. Photo: Phuong Anh
Chia seeds should be soaked in water before using
Chia seeds are high in fiber, manganese, protein and most importantly Omega-3 fatty acids. According to a study by the Harvard School of Public Health (USA), chia seeds are the richest plant source of Omega-3 fatty acids. This study shows that 60% of the oil in chia seeds comes from omega-3 fatty acids.
In addition, chia seeds are also a complete protein and they contain all 9 essential amino acids that the body cannot make on its own. This food is also high in alpha-linolenic fatty acid (ALA).
Besides, Dr. Srabani Mukherjee – Nutritionist at Fortis Anandapur Hospital (Kolkata, India) said: The nutritional value of chia seeds will increase when they are soaked in water.
According to Dr. Srabani Mukherjee, the above Harvard study also recommends that we use chia seeds that have been soaked in liquid or used in moist foods.
Because dry chia seeds can quickly swell after contact with liquid and can lead to dangerous consequences for the consumer.
The Harvard study cited the case of an individual eating dried nuts and drinking a glass of water afterward. The phenomenon occurs when chia seeds begin to expand after absorbing liquid inside the body and cause blockage in the esophagus.
Benefits of chia seedsHelps lose weight
Chia seeds are high in fiber which helps reduce cravings. Reducing your appetite will help you reduce the amount of food you consume and help you lose weight.
Enhance intestinal health
A study in the journal Food Science and Nutrition published by Wiley, LLC (USA) said that chia seeds contain many antioxidants such as caffeic acid and chlorogenic acid. The caffeic acid and Omega-3 fatty acids in chia seeds can help reduce inflammation in the intestines. This can assist with issues such as acidity, bloating and colic.
AIDS digestion
Chia seeds aid digestion by softening stools and helping them pass more easily through the digestive tract. It also relieves constipation.
Good for heart health
Chia seeds may reduce the risk of coronary heart disease. Harvard research also confirms that Omega-3 fatty acids in chia seeds can help regulate blood pressure, regulate heart rate and can also prevent blood clots. The fiber content in it can also reduce cholesterol.
Enhance bone healthChia seeds are rich in calcium and phosphorus which are essential minerals to strengthen our bone health.
