Divya Upchar - Chia Seeds

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. This plant grows natively in South America. A 1 ounce (28 grams) serving of chia seeds Contans: 

• Fiber: 11 grams. 
• Protein: 4 grams.
• Fat: 9 grams .
• Calcium: 18% of the RDA. 
• Manganese: 30% of the RDA. 
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.
•  It also contains decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

 Chia seeds are high in antioxidants that help to protect the delicate fats in the seeds. They also have various benefits for health. Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10-12 times their weight in water. Fiber also has various beneficial effects on health.Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macro nutrient and can drastically reduce appetite and cravings.Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, the studies on chia seeds have not noted any effects on weight.Chia seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.The effects on cholesterol levels and other risk factors is inconclusive. Some studies show an effect, others do not. Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation.One small study shows that chia seeds can partly replace Gatorade as a way of crab loading for endurance athletes, but this needs to be studied more.

So it is recommended to incorporate it in your diet.

Chia seeds are incredibly easy to incorporate into your diet. The seeds themselves taste rather bland, so you can add them to pretty much anything.They can be eaten raw, soaked in juice, added to porridge and pudding, or added to baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes. Adding chia seeds to recipes will dramatically boost the nutritional value.

They do also seem to be well tolerated

but if you're not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much at a time.A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.