benefits of Chia Seeds for weight loss, Chia seeds are flat, small, and oval-shaped and are of shiny and smooth surface, brown and black color. It can be soaked and can be used or sprinkled on salad, baked goods, or drink by adding sugar. It is approximately 2 mm long and 1 mm wide. The intake of chia seed enhances the glow of the skin. Though chia seeds are small in size but are very nutritious. It is rich in various vitamins and minerals and plays a very important role in the day-to-day functions of our body. It is rich in fiber, and protein, which enhance weight loss.
The nutrient value of chia seeds is discussed here.
1. It is very nutritious
Approximate nutrients value of 30 gm chia seeds
| Calories | 138 |
| Protein | 4.8 gm |
| Fat | 4.8 gm |
| Carbs | 12gm |
| Fiber | 9.9gm |
| Calcium | 12% of the daily value |
| Iron | 12%of the DV |
| Phosphorus | 20% of the DV |
| Magnesium | 23% of DV |
| Zinc | 12% of DV |
| Vitamin B3 | 16%of DV |
| Vitamin B1 | 15%of DV |
It is also packed with omega 3 fatty acids and many micronutrients.
2. Good option to lose weight
Chia seeds are rich in fiber, thus enhancing our digestion power, enhancing metabolic rate, omega-3 fatty acid plays an important role in weight loss and also reduce belly fat.
3. How it encourages weight loss
Chia seeds when soaked, swell up, are rich in fiber, which plays an important role to regulate body fat. 30gm chia seeds contain approximately 10 gm fiber. Good fiber regulates digestion and moves out extra fat and toxins from the body. Thus it is linked to weight loss.
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4. Rich in antioxidants
Chia seeds contain a high amount of fiber and omega-3 fatty acid, fight with free radicals and are cholesterol-free, which are heart-friendly. Chia seeds also clear toxins of the intestine and maintains fat around the belly.
5. How to eat chia seeds
Soak two spoonfuls of chia seed in a glass of water overnight and drink the same in the morning by adding one teaspoon full sugar. Sprinkle duly soaked chia seed on top of a salad. You can also add it to yogurt. Yogurt also contains good bacteria, that help clear toxins out of the body. Both yogurt and chia seeds help to gain weight loss.
6. Reduce inflammation
Chia seeds are rich in antioxidants, thus helping reduce inflammation. It also maintains blood sugar levels. Being rich in fiber, it regulates bowel habits and prevents constipation.
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7. Is it risky to take chia seed regularly
It is safe to consume one teaspoonful of chia seed daily. But some people, who are sensitive to fiber, may feel gastric problems. A high dose of omega-3 fatty acid can thin the blood. So we must intake low quantity. However further research is needed in the field.
Frequently Asked Question about benefits of Chia Seeds for weight loss
Q. Whether chia seeds reduce fat?
Ans. Chia seeds are a good option to reduce weight. It boosts digestive health, enhance the metabolic system, and omega-3 fatty acid plays an important role reduce weight.
Q. The number of chia seeds required for weight loss?
Ans. The approximate quantity of chia seeds required for weight loss is 30 gm, which contains 10gm fiber, which is 40 percent of the daily required value of fiber. As per the research carried out in 2015, intake of 30 gm fiber daily may help to reduce weight.
Q. At what time should we drink chia seeds?
Ans. We must drink chia seeds water in the morning, which may enhance bowel movement and digestion process.
Q. Can we drink chia seeds at bedtime?
Ans. Yes, we can drink chia seeds before going to bed. But for getting the best result it is necessary to add lemon juice and honey as per taste.