Chia seeds in Urdu are known as (تخمِ شربتی) and in Roman written as Tukhm-e-Sharbati. Being small in size, they have a huge potential for the overall health.
Highlights:
- Chia seeds in Urdu are known as تخمِ شربتی and in Roman, they are written as Tukhm-e-Sharbati.
- Chia seeds are often misapprehended as Tuka Malanga which are Basil Seeds.
- They are full of antioxidants, fibers, and omega-3 fatty acids, which have numerous health benefits.
Chia seeds are often misunderstood as Basil seeds which are known as (Tukh Malanga). Chia seeds are enriched with various vitamins, healthy fats, iron, antioxidants, and calcium that are super beneficial for overall health.
Chia seeds have a nutty and mild flavor which adds extra taste to the dishes. Being rich in nutrients, they have many benefits.
We have gathered 6 advantages of chia seeds that can benefit you in certain ways. Moreover, we will also tell you the nutritional facts of chia seeds and how you can use chia seeds in your daily life.
You can also consult the best nutritionist in Pakistan if you want to learn more about any type of food, nutrients, etc.
What are Chia Seeds?
Chia seeds are small, oval, black edible seeds that are enriched with various nutrients. They are black seeds that are harvested from a plant named Salvia Hispanica (a flowering plant in the mint family).
The seeds have huge health potential due to their nutritional value. They have been proven to benefit overall health in several ways.
Chia Seeds in Urdu
The meaning of Chia seeds in Urdu is تخمِ شربتی. Whereas, in Roman, they are written as Tukhm-e-Sharbati.
6 Amazing Chia Seeds Benefits – تخم شربتی کے فوائد
Here are the top 6 health benefits of chia seeds:
1. Good for Weight Loss
Chia seeds are nutritious with only a small number of calories. Moreover, they are loaded with fiber. Both the nutrients and fiber can aid in weight loss.
Fiber, when mixed with water, swells up and forms a gel-like substance. This reduces the appetite and gives a feeling of fullness.
Chia seeds also have proteins that provide maximum energy and control cravings. In this way, chia seeds can directly or indirectly save you from various health issues.
Therefore, if you want to lose weight, then you should use chia seeds daily.
تخم شربتی کیلوریز کی ایک چھوٹی سی تعداد کے ساتھ غذائیت سے بھرپور ہیں۔ اس کے علاوہ، وہ فائبر کے ساتھ بھری ہوئی ہیں. غذائی اجزاء اور فائبر دونوں وزن کم کرنے میں مدد کر سکتے ہیں۔
تخم شربتی میں ایسے پروٹین بھی ہوتے ہیں جو زیادہ سے زیادہ توانائی فراہم کرتے ہیں اور خواہشات کو کنٹرول کرتے ہیں۔ اس طرح، چیا کے بیج براہ راست یا بالواسطہ آپ کو صحت کے مختلف مسائل سے بچا سکتے ہیں۔
2. Promote Heart Health
In Pakistan, one out of four people suffers from Coronary Artery Disease (CAD). It means people have to take care of the health of the heart.
If you want to take care of the health of your heart, then chia seeds can help you with that. Chia seeds are full of Omega-3 fatty acids which can lessen the risk of heart attacks, heart strokes, and related heart risks.
Additionally, chia seeds have anti-inflammatory agents and omega-3 fatty acids that can control high blood pressure and artery inflammation which decreases the risk of heart disease.
However, no study has proven that taking chia seeds can lessen the chance of heart disease.
اگر آپ اپنے دل کی صحت کا خیال رکھنا چاہتے ہیں تو تخم شربتی اس میں آپ کی مدد کر سکتی ہے۔ تخم شربتی اومیگا تھری فیٹی ایسڈز سے بھرپور ہوتے ہیں جو ہارٹ اٹیک، ہارٹ اسٹروک اور متعلقہ دل کے خطرات کو کم کرسکتے ہیں۔
3. Improve Gut Health
One of the most important benefits of chia seeds is that they can improve gut and colon health.
Fiber keeps the digestive system and gut health intact. A diet rich in fiber can regulate bowel movements which results in improved gut health. Moreover, the fiber can decrease the inflammation and pressure in the colon.
Chia seeds absorb water in the colon and make bowel movements easy.
This also prevents digestive disorders such as Irritable Bowel Syndrome (IBS) and Hemorrhoids.
Diverticular (a large intestine disease) is caused by low fiber content and inflammation of the colon. However, studies have shown that high fiber content can be used to lessen the symptoms of the disease.
Hence, you can maintain a healthy gut and prevent constipation by consuming chia seeds.
Fun Fact: 1 Ounce of chia seeds has 11 grams of dietary fiber.
4. Support Bone Health
Chia seeds have several nutritious elements such as calcium, magnesium, phosphorus, etc, which are beneficial for bone health.
The amount of Calcium in the chia seeds is higher than many dairy products. The calcium can support bone health and can help those who are lactose intolerant.
Moreover, if you do not like dairy products, then you can fulfill your Calcium intake by consuming Chia seeds.
In addition to this, getting an adequate amount of calcium, magnesium, and phosphorus is necessary for maintaining good bone mineral density (a measure of bone strength).
5. Reduce Sugar Levels
Chia seeds are a superfood for diabetic people due to their blood glucose regulation.
A small study conducted in 2017 showed that chia seeds slow down how promptly the body releases glucose. It means the spike in blood sugar is reduced that comes after eating carbs.
This has proven beneficial for people with Type 2 Diabetes.
Moreover, the high fiber content in chia seeds can help with digestion and detoxification in people with Type 2 diabetes.
تخم شربتی ذیابیطس کے مریضوں کے لیے ان کے خون میں گلوکوز کے ضابطے کی وجہ سے ایک سپر فوڈ ہے۔
مزید برآں، تخم شربتی میں فائبر کا زیادہ مواد ٹائپ 2 ذیابیطس والے لوگوں میں ہاضمہ اور سم ربائی میں مدد فراہم کرتا ہے۔
6. Rich in Antioxidants
Chia seeds are enriched with antioxidants. Nature has packed chia seeds with a rich amount of antioxidants.
Due to the high antioxidant content, chia seeds can slow down the aging process. This can result in healthy hair and fresh skin. Moreover, antioxidants can fight the inflammation in the body. This proves to be a cherry on top.
Additionally, antioxidants make chia seeds one of the best cancer-fighting foods.
Also, watch this video to learn more about the nutritional benefits of Chia Seeds by Dr. Muskan Khalil (Clinical Dietician).
Chia Seeds Nutrition Facts
Research conducted in 2016 showed that every 100g of chia seeds has approximately 486 calories.
These tiny seeds consist of:
- Carbohydrates (41%)
- Fats (30-33%)
- Proteins (15-25%)
- Dietary Fiber (18-30%)
For adults, the dietary fiber content in 100g of chia seeds is adequate to meet the recommended daily dietary fiber intake.
How Can You Use Chia Seeds?
You can consume chia seeds in various ways. Some of the most common ways in which you can consume chia seeds are as follows:
- You can simply soak chia seeds in water and make chia seeds water and take it as a hydrating drink.
- You can make chia seed pudding by mixing chia seeds with milk and any sweetener.
- You can soak chia seeds in water and let them swell. After that, you can add them in juices, shakes, smoothies, yogurt, etc.
- You can add soaked chia seeds on the top of the ice cream.
- You can sprinkle the seeds on vegetables, yogurts, rice, or other meals
- You can them to any baked good to add extra nutrition to your diet
Should You Take Chia Seeds Every Day?
The chia seeds have a lot of benefits. But it is important to take everything in moderation else excess of everything is bad. It should be taken as per your daily dietary requirements.
These tiny seeds are packed with fiber and are calorie-dense; therefore, you should use no more than 2 tablespoons of chia seeds (Tukhm-e-Sharbati) daily.
Any overdosage of chia seeds can cause side effects like gastrointestinal discomfort, etc.
Moreover, you can also consult the best nutritionist in Pakistan to set a daily dosage of chia seeds as per your body’s needs.
Chia seeds are a superfood; therefore, they should be used accordingly to reap their full benefits.
Final Words
Chia seeds are often misunderstood as Tukh Malanga (Basil Seeds). However, in fact, they are Tukhm-e-Sharbati.
Chia seeds are full of nutritious substances which benefit overall health. From maintaining heart health to weight loss, they have many potential health benefits.
It is recommended to consume 100g of chia seeds to fulfill nutritional deficiencies.
Moreover, if you want to know more about chia seeds and their daily usage as per the experts, then consult an expert nutritionist in Pakistan.
You can also download Marham’s application or call us at 03111222398 to book an appointment with the best doctors in Pakistan.
Frequently Asked Questions (FAQs)
1. What are Chia Seeds Called in Pakistan?
Chia seeds are called Tukhm-e-Sharbati or تخمِ شربتی in Pakistan.
2. Is Chia Seeds Called Tukh Malanga?
No. Chia seeds are not called Tukh Malanga. Chia seeds are known as Tukhm-e-Sharbati. Whereas, Basil seeds are called Tukh Malanga.
3. How Much Chia Seeds Should You Eat a Day?
Consuming too much chia seeds can have side effects. Therefore, it is better to start with less amount. You can start by taking 1oz (28 g) of chia seeds daily. Moreover, you can also take 2 tablespoons of chia seeds per day. If you’re unsure, then you can consult the best nutritionist in Pakistan.