Dr Namita Nadar Diet Clinic Noida


Chia seeds may be tiny in size. However, they are a superfood that is packed with a lot of punch. People have always loved the crunchiness of chia seeds in various dishes, especially chocolate Chia pudding with a mixture of dates, almond milk, and fruits for an enhanced flavor and healthier addition to the meal as well.

Chia seed comes from the desert plant salvia hispanica. The plant is native to Mexico and has remarkable properties and is used as an energy booster.

Nutritional Value

Chia seeds have a lot to offer. It is observed that one ounce serving of these seeds accounts for-

  • Protein -5.6g
  • Carbohydrates – 13g.
  • Calcium – 18% of your daily requirement.
  • Calories – 131.
  • Total fat – 8.4g.
  • Phosphorus – 27% of your daily need.
  • These seeds are also rich in Vitamin B2, Omega-3 fatty acids, and fiber.

Chia pudding

It is one of the easiest breakfast and quick meal options. Chia seed pudding is made by soaking seeds in fluid like milk for a minimum of 2 hours or best possibly overnight. It makes the seed absorb the liquid and become gelatinous. Once they have swelled up for 2 hours or more, it is healthy to add fruits and nuts to it with advice from Dr. Namita Nadar.

Health benefits

People underestimate its offering by the size of chia seeds. They may even ignore using them. While some may not know how to incorporate these seeds into a pudding. It is widely observed that adding these seeds to your pudding or the main course helps you reap various health benefits. Including-

  • Improves heart health

Chia pudding might help you improve your heart health as the seeds used comprise antioxidants. One such antioxidant present in chia seed is quercetin which plays a key role in protecting your body from free radicals. These free radicals are mainly unstable molecules that increase the risk of cardiovascular disease, cancer, and tumor growth.

Chia seeds are extremely rich in fiber which helps in lowering blood pressure as well as cholesterol levels, both of them are the most common risk factors for cardiovascular levels. With such reduced heart disease, chia seed/pudding is a life saver for individuals suffering from heart-related complications.

  • Improved digestion and Detoxification

Chia seeds contain a decent amount of insoluble fiber that tends to remain intact when passing through the digestive system. This key character to stay intact makes it crucial for averting constipation. It also supports the regularity of a healthy supportive tract, while also supporting regular bowel movements that aid in the excretion of toxins through stool and bile.

  • Supports weight loss

While supporting digestive health, fiber may help people feel satiated for longer. This can make high-fiber foods crucial for those trying to reach a balanced weight. A regular meal including chia seeds specifically chia seeds greatly supports weight management with its nutritional value also an add-on.

  • Reduces spike in blood pressure

Various studies have observed proof that chia seeds slow down the quick release of glucose by the body, thus reducing the spike in blood sugar that comes after consuming carbohydrates. This can be very beneficial for individuals with type-2 diabetes.


It is recommended for the elderly, asthmatics, heart complications and individuals facing blood-related complexity as fiber present in it, helps throughout digestion system as well as respiratory system clean up, while the content of antioxidants in chia seeds helps improve and support heart health. People suffering from bone-related issue are also recommended chia pudding as it is rich in magnesium and phosphorus( one ounce of the seeds contain 18% of your recommended daily allowance of calcium). Omega-3 fatty acids in chia seeds act as an active barrier against sun damage caused to the skin by daily outdoor exposure while also hydrating oily skin. They are also rich in Tryptophan (amino acid) which helps in lowering stress levels.

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