Chia Seeds - Health Benefits ⧫ Nutritional Value ⧫ PCOS-Friendly Food ⧫ 2020

Superfood Chia Seeds

Chia Seeds - Health Benefits ⧫ Nutritional Value ⧫ PCOS-Friendly Food ⧫ 2020

PCOS-Friendly  Nutritional Value  Health Benefits 

Hello everyone

Welcome to my blog "Krazyreviews" 🙏

When we talk about maintaining proper health, the first thing that pops up in our heads is choosing the right kind of healthy food for us like - nuts, fruits, dairy products, veggies, sprouts, eggs, meat, fish, etc.

However, there is one "Very Healthy and Full-of-Nutrients" foodstuff that we always forget to incorporate into our diet.

They are called Nutrition-Packed Edible Seeds!

Don't you agree with me?

I, myself came across the existence of edible seeds just recently - like 2 years back - and that also on the internet. At that very moment, I was really awestruck to realize how healthful these edible seeds were for our health!

This sudden realization piqued my curiosity and forced me to jump into deep research. 

After thorough research, I finally found out that there are basically Five highly-nutritious Edible Seeds that every human being should consume on a daily basis irrespective of their age, weight, height or gender.

These energy-boosters seeds are - Chia Seeds, Flax Seeds, Sunflower Seeds, Watermelon Seeds and Pumpkin Seeds.

Chia Seeds - Health Benefits ⧫ Nutritional Value ⧫ PCOS-Friendly Food ⧫ 2020

Today's post is wholely dedicated to the "Superfood Chia Seeds" and their nutritional value. 

I have already published a detailed post about "Sunflower Seeds" and their health benefits a few days ago. You can read that post by clicking  - here.

As for the remaining 3 edible seeds, I will write about them in detail in my subsequent posts.

So, let's begin learning Chia Seeds' nutritional value and health benefits in the following parts:

   1. What are Chia Seeds?

   2. Nutritional Value

   3. Health Benefits

   4. PCOS-Friendly Food

   5. Daily Recommended Dose

   6. How to include them in our diet?

   7. Chia Seeds in a nutshell

1. What are Chia Seeds?

"Chia" means strength. The word "Chia" is actually the ancient Mayan word for strength.

Chia seeds - one of the healthiest foods available on the planet - is actually a member of the mint family and native to Mexico.

In other words, Chia seeds are edible seeds that come from the desert plant "Salvia Hispanica". They are grown in Mexico dating back to Mayan and Aztec cultures.

These seeds are loaded with numerous essential nutrients which are very advantageous for both mind and body. Therefore, people have started calling it "Superfood Seeds" in recent years.

These tiny black and white seeds have immense nutritional value since they contain many healthy nutrients, like - Omega-3 fatty acids, Carbohydrates, Protein, Fibre, Antioxidants, Calcium and others.

Research shows that the daily consumption of chia seeds help control hunger while they enhance your diet with super-nutrients.

The mild, nutty flavour of Chia seeds makes them easy to incorporate into foods and beverages.

Chia Seeds - Health Benefits ⧫ Nutritional Value ⧫ PCOS-Friendly Food ⧫ 2020

2. Nutritional Value

The popularity of Chia Seeds has suddenly skyrocketed in the past few years... so much so that now, millions of health-conscious people from across the globe have started consuming them on a daily basis to avail their valuable nutrients.

You must have heard this quote "Don't judge a book by its cover"

Same goes for Chia seeds. We shouldn't judge them by their size. These tiny seeds pack a powerful nutritional punch, containing Omega-3 fatty acids, Carbohydrates, Protein, Fibre, Antioxidants, Calcium, etc.

You would be surprised to know their value if I breakdown the content of these seeds serving wise.

A one-ounce [28-30 grams] serving of Chia Seeds contains:

    ⧭ Protein: 4 grams

    ⧭ Fibre: 11 grams

    ⧭ Calcium: 18% of the RDI [Reference Daily Index]

    ⧭ Fat: 9 grams [5 of which are Omega-3s)

    ⧭ Phosphorus: 27% of the RDI [Reference Daily Index]

    ⧭ Manganese: 30% of the RDI [Reference Daily Index]

    ⧭ Magnesium: 30% of the RDI [Reference Daily Index]

    ⧭ They also contain a decent amount of Zinc, Vitamin B1 [thiamine], Vitamin B2, Vitamin B3 and Potassium.

3. Health Benefits

Various researches show the daily consumption of chia seeds can render us myriads of health benefits, such as-

➤ Good source of Antioxidants - The high content of antioxidants in these tiny seeds make them super nutritious for us. We must know that antioxidants protect our body-cell from free radical damage by preventing their production in our bodies. This also helps in preventing many chronic diseases.

➤ Low-Carb and High-Fibre food -  Almost 90% of carbohydrates present in these seeds are fibre. And fibre doesn't spike our blood sugar or need insulin to be disposed of. Instead, fibre keeps us fuller for longer and thereby promotes weight loss. This makes chia seeds a low-carb yet nutritious food. 

➤ Rich in Omega-3 Fatty acids - Chia seeds are loaded with an immense amount of Omega-3 fatty acids -  which are essential for various health-related issues, such as it lowers the risk o heart disease, promotes good cholesterol, regulates insulin sensitivity, promotes ovulation, etc. 

➤ Good source of protein - Protein is considered the building-block of our body. And, these seeds contain a remarkable amount of protein.  Protein-rich food also lowers our appetite and promotes weight loss. 

➤ Good for heart disease - Chia seeds play a vital role in reducing the risk of heart-related diseases. It's because these seeds contain a decent amount of protein, fibre and Omega-3 fatty acids - which minimize the risk of heart diseases. 

➤ Good for diabetic people - These tiny seeds are also very beneficial for diabetics as they improve insulin resistance and regulates blood sugar level with their regular consumption. 

➤ Good for women with PCOS - Chia seeds offer a massive amount of various essential nutrientswhich are very important for improving PCOS's symptoms. [explained below in detail]

➤ Good for Pregnant women - These seeds have tons of essential nutrients that can play a crucial role in pregnancy. In fact, these seeds are highly recommended to pregnant ladies as they supply them all kinds of nutrients which are healthful for the baby growing inside their womb. 

4. PCOS-Friendly Food

Polycystic Ovarian Syndrome or PCOS is not a disease but an incurable medical condition - whose cure hasn't been discovered yet. 

Polycystic means "multiple cysts". Women diagnosed with PCOS usually carry many cysts inside their ovaries. That's why this condition is called Polycystic Ovarian Syndrome.

Basically, PCOS is a syndrome that causes hormonal imbalances and infertility-related issues in women during their reproductive years.

To know more about What is PCOS in detail, please click here to visit my old post.

Women with PCOS use to have:-

➧ High insulin resistance. The excess flow of insulin stimulates the ovaries to produce more male hormones "Androgen" than required. And over-production of Androgen directly affect the menstrual cycle.

High level of Androgen hormone. It is a "male hormone" the excess production of which affects the menstrual cycle. 

High level of Estrogen hormone. It is a "female sex hormone" the excess production of which thickens the endometrial, subsequently leads to irregular period and infertility issues.

Low level of progesterone hormone. It is a reproductive hormone, the lower production of which affects ovulation and egg-release process.

As we all know that PCOS is an incurable condition. So, in order to suppress or reduce the symptoms of PCOS, a healthy lifestyle and regular exercise are equally important as a well-planned and timely diet is!

And, Chia seeds offer a massive amount of various essential nutrients - which are very important for improving PCOS's symptoms.

For instance - 

➧ Chia seeds are high in fibre - which lowers insulin level.

➧ Chia seeds are rich in protein - which keeps one fuller and promotes weight loss. 

➧ Chia seeds contain 20% protein and 60% Omega-3 fatty acids - which help improve hormone levels and egg quality, subsequently improving infertility problem. 

This proves that a small serving of Chia seeds can do wonders for women living with PCOS. So, it is a must "Yes Yes" in PCOS treatment.


5. Daily Recommended Dose

According to the International Food Information Council Foundation - the daily recommended dose of Chia seeds should be 1 ounce [30 grams] or two tablespoons. One serving of chia seeds offers us a large dose of Protein, Vitamins, Magnesium, Fibre, Calcium, Zinc, etc. 

6. How to include them in our diet?

These tiny black and white seeds can be incorporated into our food in various ways as their crunchy flavour alone is good to our taste. 
However, I'm mentioning some ways to add these seeds in your stable diet :

➧ With bowlful of flakes, nuts and seeds

➧ With fruits, vegetable and salads.

➧ With sprouts

➧ With Burgers and sandwiches

There are myriads of ways. But, I'm leaving the rest to you to explore and experiment 😜 All the best buddy 👍


7. In Nutshell

Chia seeds are one the 5 Healthiest Edible Seeds - which are packed with tons of quintessential nutrients like Omega-3 fatty acids, protein, fibre, antioxidants, vitamins, minerals, etc. 

These nutrients are essential for the overall development of our mind and body.

The daily consumptions of these seeds can ward off many chronic diseases, like cancer, heart problem, etc.

Incorporating a little amount of these tiny seeds into our diet can render us various health benefits, such as promotes weight loss, regulates blood sugar level, improves insulin sensitivity, reduces the risk of heart diseases, improves gut health, and so on.  

The health-giving properties of these seeds are very advantageous for pregnant ladies, women with PCOS and diabetic people.
In my opinion, one should include Chia seeds in their stable diet in any way possible.

Availability :

Chia seeds can be considered an affordable source of massive nutrients, making them reachable to mass. 

As for availability, they are readily available in almost all grocery shops and supermarkets. You can also order them from various online selling platforms, like - Amazon, Flipkart and so on. In fact, Amazon and similar websites offer them at heavy discounts.

I have added the link here in case you would like to visit and check it out.

That's all for today.

I hope my post helps you in making the right choice.

Also, thanks for visiting my blog.

I would love to have you here again. Till then, bye-bye, take care.

Lots of love 💓

Krazyreviews ~

Next Post »


Click here for Comments
July 2, 2020 at 5:54 AM ×

Very informative

Ajay Singh
July 2, 2020 at 8:40 AM ×

your articles helped me a lot in understanding about different verities of seeds.Thanks for sharing

Nikhil Kumar
July 2, 2020 at 8:59 PM ×

Your article is so helpful for us

July 2, 2020 at 11:38 PM ×

Your intresting article is quite helpful..

July 6, 2020 at 9:19 AM ×

I actually put chia seeds in my shake and oatmeal... I didn't know they have so many beneficial values... Am going to be using it so much more now... Great post😊

July 14, 2020 at 11:58 PM ×

I seem to pick one new thing after reading your. Chia seeds. I'll find out if it's grown in my country. Thanks a bunch for the info.

July 20, 2020 at 8:53 AM ×

I hope you have an affiliation account with Amazon. You should make money from reviewing their products such as their packaged Chia seed product.