CHIA SEEDS

Chia seeds are produced by the desert herb Salvia hispanica, a member of the mint family. Salvia hispanica seed is marketed under a number of different names, which include "chia" and other trademarked terms. It is believed to have originated in Central America, where it was a staple of the ancient diet. Native Americans in the southwestern United States ate the seeds of a related plant, Salvia columbariae (gold chia).

Chia seeds have recently gained popularity as a high-quality source of omega 3. They also contain nutrients and minerals such as iron, calcium, magnesium, and zinc, and offer 10 grammes of dietary fibre per ounce (approximately 2 tablespoons).

According to new research, incorporating chia seeds into a healthy eating plan may enhance heart disease risk such as cholesterol, triglycerides, and blood pressure. However, there haven't been many research articles on the health benefits of eating chia seeds, and much of the available data is based on animal research or human studies with a limited group of participants.

BENEFITS OF CHIA SEEDS

Fiber-rich food

Fiber-rich foods can help avoid constipation and keep the digestive tract fit, but many Individuals do not consume enough of it.Chia seeds will help individuals satisfy their fibre requirements. Just under 10 grammes of fibre are provided by one serving of 28 grammes (g), or 2 1/2 tablespoons (tbsp). Adults should consume 25–30 g of fibre per day, and a dose of chia seeds can provide 30% of that.

Weight loss may be aided

Fiber may help individuals feel fuller for longer, in addition to assisting with digestive health. High fibre foods may be beneficial to people attempting to maintain a healthy weight.
However, there is no proof that chia seeds, in particular, can help people lose weight. Although a previous 2011 assessment concluded that there was insufficient evidence to support this, a small 2014 studyTrusted Source with 26 persons found that chia seeds did not enhance weight reduction when compared to a placebo.
More research is needed to evaluate if chia seeds are particularly beneficial for maintaining a healthy weight.

It's possible that it'll aid in the rise of HDL cholesterol.

Chia seeds increased the quantity of elevated lipoprotein (HDL) cholesterol and decreased the amount of low-density lipoprotein (LDL) cholesterol, according to a review of 10 clinical trials published in 2021. HDL cholesterol is also referred to as "good" cholesterol, whilst LDL cholesterol is referred to as "bad" cholesterol.

The researchers noted that chia seeds have a beneficial effect on blood lipid balance and a neutral or favourable effect on other cardiovascular health markers.

These findings suggest that chia seeds may be a good addition to anyone's diet who wants to lower LDL cholesterol and raise HDL cholesterol. It's crucial to remember, however, that no single item can cure excessive cholesterol.

Blood sugar increases may be reduced.

Chia seeds, compared to flax seeds, reduced the rate at which the body released glucose, lowering the blood sugar surge that occurs after consuming carbohydrates, according to a small 2017 studyTrusted Source comprising 15 participants.

This could be beneficial to persons with type 2 diabetes, but no studies have been done to show that chia seeds can assist manage blood sugar levels for those with the disease.

Omega-3 and Omega-6 fatty acids are abundant.

Chia seeds have 6.72 g of polyunsaturated fatty acids (PUFAs) per serving, making them a reliable source of PUFAs. Omega-3 and Omega-6 are included.

Although more research is needed to understand how PUFAs effect health, an analysis of 86 clinical studies published in 2020 indicated that higher Omega-3 intakes may lower the risk of heart attacks and other related risk factors. This could indicate that chia seeds are a beneficial supplement to a cardio diet.

The authors did point out, however, that the research was of low to medium quality. There have been no studies that show that eating chia seeds reduces the risk of heart disease.

Chia seeds have a high nutritional value

A 28 g (1 ounce) or 2 1/2 tbsp serving of chia seeds, according to the United States Department of Agriculture's (USDA)Trusted Source National Nutrient Database, contains:

Calories: 131 (kcal)
Fat content: 8.4 g
13.07 g of carbs
Fiber (11.2 g)
Protein content: 5.6 g
0 g sugar

Chia seeds also include the following nutrients:

calcium, zinc, iron, magnesium, phosphorous

Many other elements, including folate, vitamin A, and copper, are likewise in lower levels.

Cooking tips and Recipes

Chia seeds can be eaten raw by mixing them into a range of dishes such as cereal, yoghurt, smoothies, and salads.

Chia seeds can also be soaked in liquid, which transforms them into a gel-like material. As a result, they can be used to thicken sweets like chia seed pudding.

In a blender, combine the following ingredients to make strawberry chia seed pudding:

1–1.5 cup strawberries, frozen
chia seeds, 3 tbsp
1 tbsp maple syrup or coconut nectar
a generous teaspoon of salt
1 tblsp (tblsp) lemon juice
1.5 cup milk (dairy or non-dairy)
Keep it in the fridge the mixture for at least an hour before serving.

Risks

Chia seeds are commonly considered safe to eat. A chia seed sensitivity exists in certain people, however it is uncommon.

According to a report published in 2019,

Chia seeds contain structural similarities to other foods that people may be allergic to, such like sesame seeds and hazelnuts, according to Trusted Source. This may cause cross-sensitization in some people. However, it is unknown how many people will be affected.

Anyone who develops new symptoms after ingesting chia seeds should discontinue consumption and consult a physician.

FLAX SEEDS [Alsi]

Flaxseed is a plant-based food containing beneficial fats, antioxidants, and fibre. Some people refer to it as a "functional food," which means that it can be eaten to improve one's health.
Flax was indeed a major crop in ancient Egypt and China. It has been used in Ayurvedic medicine for thousands of years in Asia.
Flaxseed is also now accessible in a various forms, which include seeds, oils, powder, supplements, capsules, and flour. It's used as a dietary supplement to potentially avoid constipation, diabetes, high cholesterol, heart disease, cancer, and a range of other symptoms.

Lignans, antioxidants, fibre, protein, and polyunsaturated fatty acids like alpha-linolenic acid (ALA), or omega-3, are among the nutrients found in flaxseed. These nutrients may help reduce your chance of developing a variety of diseases.
However, there isn't enough evidence to back up all of these reports for now. Learn more about flaxseed and its potential health benefits in this post.

Flaxseed provides a number of nutrients that may be salutary to one's health.
Flaxseed, like other factory- grounded diets, is high in antioxidants. By barring chemicals known as free revolutionaries from the body, they can prop in the forestallment of complaint. Natural processes and environmental influences both produce free revolutionaries. Oxidative stress can do when there are too numerous free revolutionaries in the body, performing in cell damage and complaint. Antioxidants aid in the elimination of free revolutionaries from the body. Lignans, which appear to have antioxidant rates, are abundant in flaxseed.
Some experts believe that Flaxseed is nearly 800 times richer in lignans than utmost other foods, according to Trusted Source. The sections that follow go through the implicit health advantages of flaxseed in lesser depth.

REDUCED RISK OF CANCER

Flaxseed contains omega-3 fatty acids. Research Trusted Source suggests that these may help prevent different types of cancer cells from growing.
Flaxseed also contains lignans, which are antioxidants that may slow tumor Trusted Source growth by preventing them from forming new blood vessels.
One 2013 survey found a lower incidence of breast cancer among females who consumed flaxseed regularly.
Also, in 2018, the authors of a review Trusted Source concluded that flaxseed may help reduce the risk of breast cancer after menopause.
Lignans are a type of phytoestrogen, which is a plant-based nutrient that acts in a similar way to estrogen. There has been some concern that phytoestrogens may increase the risk of breast cancer, but recent research Trusted Source suggests that they may play a protective role. 

Improving cholesterol and heart health

The American Heart Association Trusted Source (AHA) recommend eating more fiber and omega-3s to boost heart health. Lignans, too, may help prevent Trusted Source cardiovascular disease. Flaxseed contains all of these nutrients.
Flaxseed also contains phytosterols. Phytosterols have a similar structure to cholesterol, but they help prevent the absorption of cholesterol in the intestines.
Consuming phytosterols may therefore help reduce levels of low-density lipoprotein (LDL), or “bad,” cholesterol in the body.
In 2010, researchers Trusted Source looked at the effect of flaxseed on the cholesterol levels of males with moderately high cholesterol. Participants took either a 20 milligram (mg) capsule containing lignans, a 100 mg capsule, or a placebo for 12 weeks.
Cholesterol levels fell after taking lignans, especially in those who took the 100 mg capsules.
The researchers behind a 2012 study Trusted Source involving 17 people found that consuming flaxseed lowered LDL cholesterol levels and helped the body remove fat, although they note that the overall diet may also play a role. The team suggested that dietary flaxseed may be useful for lowering cholesterol levels.
Some scientists have also linked omega-3 oils, which are usually present in oily fish, to reductions in cardiovascular risk. Researchers Trusted Source have suggested that flaxseed could offer an alternative to marine sources of omega 3. This could make it a useful resource for people who follow a plant-based diet

Relieving the signs and symptoms of arthritis

Flaxseed, as per the Arthritis Foundation, can aid with joint pain and stiffness. It is also used to treat the symptoms, lupus, and Raynaud's phenomenon in some people.
They add there is just not enough data to counter its usefulness for this objective, but that flaxseed's ALA might help reduce inflammation.
It can be taken by anyone:
powdered (one tablespoon per day) in capsules (1,300–3,000 mg per day) as an oil (one to three tablespoons per day.

Perfecting blood sugar

 Lignans and other phytoestrogens may help reduce the threat of habitual conditions similar as diabetes.   In 2013, scientists Trusted Source gave 25 people 0 g, 13 g, or 26 g of flaxseed every day for 12 weeks. The actors had prediabetes and were either males with rotundity or fat or ladies who had experienced menopause. 
 The 13 g lozenge appeared to lower glucose and insulin situations and ameliorate insulin perceptivity, but the other tablets didn't have this effect.   Also, a 2016 rodent study suggested that the composites in flaxseed may help reduce the prevalence of type 1 diabetes and delay the onset of type 2 diabetes. These results may not be applicable to humans, still. 
 The same time, 99 people with prediabetes took 40 g or 20 g of flaxseed or no flaxseed and no placebo each day for 12 weeks. Consuming flaxseed appeared to reduce Trusted Source blood pressure, but it didn't ameliorate blood sugar situations or insulin resistance.

Constipation prevention

Flaxseed contains insoluble fibre, which does not dissolve in water and remains in the digestive tract after consumption. It absorbs water and adds mass there which may aid regularity.
The National Center for Complementary and Integrative Health Trusted Source (NCCIH), on the other hand, claims that there is little evidence that flaxseed can help with constipation.
According to the NCCIH, eating flaxseed with too little water can cause constipation and intestinal obstruction
Additionally, consuming too much flaxseed or flaxseed oil can result in diarrhoea.

Nutrition

A tablespoon of ground flaxseed weigh approximately 7 g, according to the United States Department of AgricultureThe following items can be found in the Trusted Source:

 energy.                   37.4

calories  protein                 1.28 g 

 fat                           2.95 g 

carbohydrate           2.02 g 

 fiber                        1.91 g 

 calcium                   17.8 mg 

 magnesium             27.4 mg 

phosphorus            44.9 mg 

 potassium              56.9 mg 

 folate                     6.09  (mcg) 

 lutein and zeaxanthin       45.6 mcg 

A teaspoon of flaxseed includes trace amounts of several vitamins and minerals, but not in substantial amounts. It also contains lignans, tryptophan, lysine, tyrosine, and valine, as well as mainly unsaturated fats that are good for you.