Chia seeds are physically tiny, but enormous when it comes to nutrition. Chia seeds have been the world’s top choice for the past two years as a “superfood” because of all the different ways that they help you stay healthy. Weight loss, healthy hearts, and chia seeds are all great things to have in your life.

This article will take you through all that you would like to know about chia seeds, from what and do, how to take them, and how to put them into perspective with other seeds of the same kind, i.e., basil seeds (also known as Tukh Uhr Malanga in Urdu).

What Are Chia Seeds?

Chia seeds belong to the plant Salvia hispanica and are of the mint family Lamiaceae. Chia seeds contain a lot of calcium, protein, fiber, and antioxidants. To be more specific, they contain more antioxidants than blueberries and have good amounts of carbohydrates and omega-3 fatty acids as well. One ounce of seeds contains approximately 11 grams of fiber, 4 grams of protein, and almost 140 calories. 

Others claim that chia seeds will facilitate weight loss, although evidence for this is not unequivocal. No one can deny, however, that the seeds are a healthy addition to any diet. Fun Fact: The word ‘chia’ means strength.

What are Chia Seeds in Urdu?

Chia seeds are also referred to as چیا کے بیج in Urdu. People tend to confuse them with Tukh Malanga (تخم ملنگا), which is basil seed. They may look the same, but they are not.

Health Benefits of Chia Seeds

Let’s get a bit more descriptive of the “health benefits of chia seeds.” They are science and nutritionally founded and make the chia seed an out-of-sight menu addition for anyone.

• Weight Loss Support

One of the best “benefits of chia seed” is that it helps you lose weight. Chia seeds soak up water and create a big, bulky mass in your stomach, and you remain full for a couple of hours. You cease consuming less, and you naturally lose weight.

Chia seeds contain about 10 grams of fiber in each serving size of about 2 tablespoons. Chia seeds are fiber-rich and induce digestion and appetite suppression.

“Benefits of eating chia seeds” include individuals who are keen on keeping their weight naturally and healthily.

• Good for Heart Health

Chia seeds are rich in omega-3 fatty acids, especially alpha-linolenic acid (ALA), which is known to reduce the risk of heart disease. Omega-3 helps lower bad cholesterol levels, reduces inflammation, and improves blood circulation.

Regular consumption of chia seeds may help maintain normal blood pressure and promote overall cardiovascular health.

• Stabilizes Blood Sugar Levels

Chia seeds slow down carbohydrate digestion since they have plenty of fiber and good fats. What this does is slow down the digestion of the sugar in the body, a perfect solution for diabetics or for an individual who doesn’t want to experience the rush of sugar.

Chia seeds have also been discovered to improve insulin sensitivity and improve the management of type 2 diabetes.

• Improves Digestive Health

Due to the soluble fiber present in chia seeds, they regulate bowel movements and avoid constipation. They become gel-like in texture after soaking, which facilitates easy digestion.

Fiber also promotes the health of gut bacteria, which improves overall gut health.

• Increases Energy and Metabolism

Even the warriors of old used to consume chia seeds so that they could increase stamina and strength. Nowadays, bodybuilders and sportsmen consume them as a natural power source. They release their energy slowly because they are digested slowly.

Other research has also established the truth that chia seeds do boost metabolism and burn fat in the abdominal area.

• Teeth and Bone Strength

Chia seeds also contain calcium, phosphorus, magnesium, and protein, all of which are utilized as building blocks for bones and teeth. A single ounce of chia seeds contains nearly 18% of the entire day’s calcium.

This is a great option for people who do not eat dairy.

• Healthy Skin and Hair

Chia seeds are packed with antioxidants that help fight free radicals in the body. This slows down the aging process, reduces wrinkles, and promotes glowing skin.

They also help improve hair health by nourishing the scalp and reducing hair fall.

• Enhances Mental Health

The omega-3s in the chia seeds are not just beneficial to your heart; your brain function also improves. The fats improve your mood, depression is gone, and memory and concentration improve.

Daily intake of chia seeds helps to enhance cognition and mood.

How to Use Chia Seeds

Chia seeds have been utilized by people to thicken or add flavor to foods such as yogurt, cereal, and rice. It has a nutlike flavor and is mild but pleasant.  Below are 8 methods of obtaining the health benefits of the chia seeds in your diet.

• Pudding: Chia seed pudding is excellent for snacks, school lunches, desserts, and breakfast. There are a lot of ways to customize the pudding based on your taste, such as the type of milk, sweetener, and toppings. For optimal results, consume the pudding in two to three days.
• Smoothies: You can mix chia seeds to thicken your smoothie recipes. To make it even colder, put your smoothie in the freezer for about 10 minutes before you eat it.
• Jam: Being very good at thickening, you can use them to make a lot of kinds of fruit jams, such as strawberry jam. You can spread it on oatmeal, yogurt, or bread, but remember that chia seed jam is thinner than regular jam. It is very easy to do: mash or crush the fruit and add some chia seeds to soak up the juices. If you want something closer to a regular jam taste, you can cook the fruit before mashing.
• Cakes: From banana chia seed cakes to lemon chia seed loaf, there are several ways to incorporate chia seeds into your preferred cakes for a nutritional boost. Likewise, ground chia seeds can be replaced as an egg substitute for a vegan alternative.
• Juices: You can take your favorite fruit juice with chia seeds and water. Begin by combining the water and three tablespoons of the seeds. Combine this and refrigerate for a couple of hours to let it gel. After that, take one cup of the fruit juice and combine it with one cup of the gel from the chia seeds and water.
• Soups: If you don’t want to thicken your soup with cornstarch, try chia seeds. You can use them whole or ground.
• Egg substitute: Need to veganize a recipe and/or egg-free? Try using chia seeds! Just refer to our egg substitute guide.
• Sprouted Chia Seeds: You can also sprout your chia seeds to add them to salads. Below is a brief tutorial on how to grow your chia seed sprouts.

Tukh Malanga vs Chia Seeds

Now let’s discuss a general question here: How is chia seed different from Tukh Malanga? In South Asian countries like India and Pakistan, the Tukh Malanga or the basil seeds will be readily confused with the chia seeds. Despite both being healthy and of a different species from each other, with different nutritional contents.

Difference Between Chia Seeds and Basil Seeds (Tukh Malanga)

Feature	Chia Seeds	Basil Seeds (Tukh Malanga)
Plant Origin	Salvia Hispanica	Ocimum Basilicum
Appearance	Oval, black or white	Round, black
Soaking Time	30 minutes to swell	Swells in 5-10 minutes
Nutrients	High in omega-3, fiber, protein	Less omega-3, mostly fiber
Texture After Soaking	Gel-like but thicker	Gel-like but lighter
Taste	Mild, almost tasteless	Slightly herbal, cooling
Best uses	Smoothies, puddings, and baking	Drinks like Falooda, Rooh Afza
Cost	More expensive	Relatively cheap

Both seeds are great, but chia seeds offer more overall health benefits due to their protein and omega-3 content.

Final Thoughts

Chia seeds are small but mighty. They are one of the most powerful natural superfoods available today. The “health benefits of chia seeds” include weight loss support, improved digestion, heart protection, better mental clarity, stronger bones, and glowing skin.

They are easy to use, versatile in the kitchen, and suitable for all types of diets, including vegetarian, vegan, and gluten-free.

Whether you want to lose weight, boost your energy, or just eat healthier, chia seeds can help you reach your goals naturally.

So next time you’re shopping, don’t forget to pick up a packet of chia seeds, your body will thank you!