Chia seeds: What are the health benefits?

Chia seeds have become very popular of late for their nutritional properties. The widely used tiny black seeds come from the Salvia hispanica plants.

They have been used by humans since ancient Aztec and Maya eras as an ingredient for preparing food items.

A handful of chia seeds (25g) contains approximately 4.1g protein, 2g carbohydrate, 8.6g fibre, 7g fat, 158mg calcium, 84mg magnesium, 93mg iron, 15mg zinc and 68mg manganese, according to BBC Good Food.

One and a half tablespoon of chia seeds twice a day can impact health positively in many ways.

Chia seeds also promote bone health. Its poly-unsaturated fat content, high fibre levels and anti-inflammatory properties are good for heart health and lower blood pressure in those with hypertension. Chia seeds can help diabetes patients by improving insulin resistance. Regular use also reduces risk of developing diabetes. High fibre in the seeds help improve digestive health too.

It is usually recommended to soak chia seeds in water before consuming. We should drink plenty of water after having it.

Chia seeds can be used in making several dishes as well. Smoothies, salads, baked items, pudding are items which can be made using chia seeds as ingredient.

However, if you are on medication for high blood pressure or diabetes you may need to moderate your intake of chia seeds.