6 reasons why you need chia seeds in your diet

Shoaib Siddiq Nov 27 2015

Chia seeds – more commonly known as TukhMalanga – are widely added in sherbets that we make at home during Ramazan. But not many of us know its health benefits.

You want one good reason to use chia seeds more often? I will give you six.


As you may already know, fibers are indigestible by humans, but they are essential as roughage for good functioning of gastrointestinal tract and prevent constipation. Any food high in fiber helps lose weight as they contain fewer calories but still make your stomach feel full and give a feeling of satiety preventing you from over eating. The gel like formation of chia seeds, when soaked in water, further helps in filling up the stomach.


You might have heard omega-3 oil in reference to fish. But believe it or not, chia seeds contain more omega-3 fatty acids than fish (provided you take the same mass). They are specifically high in ALA content. These polyunsaturated fats can control cholesterol, reduce inflammation, prevent central obesity and improve cognitive performance.


Free radicals are produced by various chemical reactions within the body and these free radicals can cause damage to the cells, resulting in ageing and even cancer. Anti-oxidants provided by the food we eat help eliminate these free radicals, hence preventing any harm and reducing signs of aging and possibly preventing cancer.


Chia seeds are 14% protein out of its total weight. They are packed with essential amino acids that our body cannot produce and we rely solely on food sources for them. Chia seed is a good choice for those you are looking to lose weight as well as gain muscle.


Just two tablespoons of chia seeds contain a significant amount of micro nutrition. They contain calcium, phosphorus, magnesium and manganese. They also contain a decent amount of zinc, potassium, vitamin B1, vitamin B2 and vitamin B3.


Studies prove that chia seeds help steady the blood glucose peak after meals. They also reduce insulin resistance (as in type 2 diabetes) and stabilize the blood pressure. This is all because of the fact that almost all the carbohydrates in chia seeds are fibers, which does not raise the blood glucose level.

So now you know why chia seeds are becoming increasingly popular. Their use is easy, all you have to do is toss about two table spoons of chia seeds in any drink you have, or on top of your salad. Their storage is not an issue either owing to its long shelf-life. Due to these reasons, it is clear that one should definitely incorporate chia seeds in their diet.


Shoaib Siddiq

Shoaib Siddiq:

Shoaib is currently a 3rd year MBBS student. Apart from studying, you can often find him in gym either resistance training or practising mixed martial arts. With his love for fitness training and knowledge that comes along with it, he writes various fitness related articles for HTV.