BENEFITS OF CHIA SEEDS | YOU MUST KNOW

CHIA SEEDS (तुलसी  के   बीज )

सभी   के   घर   तुलसी  के   पौधे   होते   है  और   इस   पौधे   मे   जो   बीज    लगते   है  उसे   मंजरी   कहते   है   जो    हरे    होते   है   सूखने   के   बाद   भूरे   रंग  के   हो   जाते  है   उसे   अपने    हाथों   से   मसल    लो    तो   काले   रंग     के    दाने   निकलते    है    सूखे   छिलके   को   फूंख   से   उड़ा    के   देखना   बीज    मिलेंगे   वही   CHIA   SEEDS   होते   है।         

• soaked before eating.

Nutrition

Chia seeds are rich in nutrients and fiber.

According to the United States Department of Agriculture (USDA) National Nutrient Database, a 28-gram, or one-ounce serving of chia seeds contains:

• 131 calories
• 8.4 grams of fat
• 13.07 grams of carbohydrate
• 11.2 grams of fiber
• 5.6 grams of protein
• No sugar

Benefits

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

They have been shown to support a healthy complexion, increased energy, and overall lower weight.

Weight loss

Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss.

Aside from chia seeds' fiber content, their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss.

However, evidence is scant. A review, published in the Journal of Obesity, concludes that "there is limited data to suggest the use of chia seeds for weight loss."

Another study, published in Nutrition Research, concludes that, in overweight adults, chia seeds have "no influence on body mass or composition, or various disease risk factor measures."
 

Treating diverticulosis

High-fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.

Eating a healthful, fiber-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.

The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fiber diet.

Cardiovascular disease and cholesterol

Increased fiber intake has been shown to lower blood pressure and cholesterol levels.

A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL, or "bad" cholesterol, as well as total cholesterol.

Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.
 

Diabetes

High-fiber diets are associated with a lower risk of developing diabetes. Eating high-fiber meals helps to keep blood sugar stable.

Based on a review of findings from several large studies, The National Institute of Medicine foundthat diets with 14 grams of fiber for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.
 

Digestion and detox

A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Omega-3s to fight heart disease

Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.

Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.

The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

Tips

Chia seeds are relatively easy to find in any major grocery store. They are black in color and they have a mild, nutty flavor.

Raw, they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.

In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.

Try a healthy and delicious green chia smoothie.

To make a green chia smoothie, blend 2 cups of spinach, 1.5 cups of water, and 2 tablespoons of chia seeds. Then add one peeled orange, a cup of strawberries, and a cup of frozen blueberriesand blend again.

Follow these links to find some recipes that use chia:

• Pumpkin spiced steel cut oats
• Lemon raspberry zucchini bars
• Homemade KIND bars
• Spaghetti and lentil meatballs
• Banana pumpkin power smoothie

Potential health risks of consuming chia seeds

Chia seeds can absorb up to 27 times their weight in water.

One man with a history of swallowing problems developed an esophageal obstruction after he ate a tablespoon of dry chia seeds and then tried to wash them down with a glass of water.

The seeds formed a thick gel in his esophagus that he was unable to swallow without medical treatment.

This was a rare case, but it highlights the importance of mixing chia seeds into another food or liquid before consuming, especially for people with a history of swallowing problems. Small children should not be given chia seeds.

To prevent disease and achieve good health, it is better to eat a balanced diet with a variety of foods, rather than concentrating on individual foods.

If you want to buy chia seeds, then there is an excellent selection online with thousands of customer reviews.

HERE IS THE LINK FOR CHIA SEEDS 

https://www.amazon.in/gp/product/B010ON32QQ/ref=as_li_tl?ie=UTF8&tag=easyshoppi061-21&camp=3638&creative=24630&linkCode=as2&creativeASIN=B010ON32QQ&linkId=35db5fdfe524bccec551e67374b4a518