The Right Way to Use Chia Seeds | Benefits and Uses (Chia Seeds in Urdu: تخم شربتی)
Chia seeds are becoming very popular in recent years because of their health benefits. These tiny seeds are very nutritious and have a great impact on your daily diet. In this blog, I will explain the right way to use chia seeds, their benefits, and what chia seeds are called in Urdu.
What Are Chia Seeds?
First of all, the seeds come from the plant name by Salvia hispanica, which is in the Central America. They are very tiny about the size of a poppy seed and found in two colours black and white. They contains fiber, omega-3 fatty acids, protein, and antioxidants.
In Urdu, chia seeds are called: تخم شربتی (Tukhm-e-Sharbati)
Sometimes people also cause confusion between these and basil seeds (تخم ملنگا), but they are totally different.
Nutritional Value of Chia Seeds
The seeds are also known as a superfood. Just 2 tablespoons (about 28 grams) of seeds contain:
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Fiber: 11 grams
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Protein: 4 grams
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Omega-3 fatty acids: 5 grams
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Calcium, magnesium, and phosphorus
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Antioxidants
These nutrients are good for heart health, digestion, and energy.
How to Use Chia Seeds the Right Way
All people says: What is the correct way to eat chia seeds? Here are some safe and effective ways to consume them:
1. Soak it in Water
This is the best and safest way to consume it.
Steps:
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Take 1-2 teaspoons of it.
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Soak them in a glass of water (250 ml) for 30 minutes to 2 hours.
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The seeds will swell and form a gel-like texture.
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Drink it as it is or mix with lemon juice or honey.
Why Soak?
Because it makes them easier to digest and prevents choking or bloating.
2. Add to Juices
Then blend them into your favorite fruit juices. It adds nutritions to your drink.
3. Chia Pudding
Soak 2 tablespoons of chia seeds in a cup of milk (or almond milk) overnight. Add honey, fruits, or nuts to make a healthy breakfast.
4. Add to Yogurt or Oats
Mix soaked chia seeds into yogurt, oatmeal, or cereal for added health benefits.
5. Baking
You can mix chia seeds into bread, muffins, or pancakes. The benefits are higher when chia seeds are eaten raw or soaked.
How Much Chia Seeds Should You Eat Daily?
The question which also occurs in your mind is It is safe to eat 1 to 2 tablespoons (15 to 30 grams) of chia seeds per day. You have to always remember to drink enough water when eating chia seeds to avoid stomach issues.
Health Benefits of Chia Seeds
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Improves Digestion: High fiber content helps in regular bowel movement.
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Supports Heart Health: Omega-3 fatty acids reduce bad cholesterol.
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Helps in Weight Loss: Keeps you full for longer.
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Boosts Energy: Natural energy booster for busy days.
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Regulates Blood Sugar: Helps control sugar spikes.
Important Tips
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Always soak it before eating.
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Drink plenty of water.
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Start with a small amount to see how your body reacts.
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Store in a cool, dry place in an airtight container.
Conclusion
Chia seeds (تخم شربتی) are an easy and effective way to add more nutrition to your daily life. By using them the right way like soaked you can enjoy top health benefits without any effects.
Add it to your drinks, meals, or desserts and see the difference in your energy, digestion, and overall health.
