Pakistan is currently facing a significant health challenge, with 25% of its population affected by Coronary Artery Disease (CAD). As heart health becomes an increasing concern, natural solutions like Chia seeds, locally known as Tukhm-e-Sharbati (تخم شربتی) in Urdu, have gained popularity for their potential health benefits. These tiny, nutrient-packed seeds offer a powerful solution not only for heart health but also for a variety of other health conditions.
Chia seeds, which are native to Mexico, offer remarkable nutritional benefits. Each 100-gram serving of Chia seeds contains 16.5g of protein, 34.4g of fiber, and high levels of Omega-3 fatty acids, making them an excellent addition to a balanced diet. Furthermore, Chia seeds contain more calcium than most dairy products, providing a dairy-free option for those with lactose intolerance.
In this article, we will explore the meaning of Chia seeds in Urdu, Tukhm-e-Sharbati, and delve into their numerous health benefits, which range from supporting heart health to aiding in weight loss. Additionally, we will share practical ways to incorporate Chia seeds into your daily meals to enhance overall health and nutrition. Whether you’re seeking to improve your heart health or simply learn about this superfood, you’ll find valuable insights to help you make informed dietary choices.
Bonus Tip: If you’re also interested in exploring other dry fruits names in Urdu, be sure to check out our guide to dry fruits for even more health-boosting choices.
What Are Chia Seeds?
Chia seeds come from the flowering plant Salvia hispanica, which belongs to the mint family and is native to Mexico and Guatemala. These small, oval seeds measure approximately 2.1 mm × 1.3 mm × 0.8 mm and feature a smooth, shiny surface. They come in a beautiful mix of brown, gray, black, and white colors, making them visually appealing as well as nutritious.
While Chia plants originated in Mexico, their cultivation has spread to countries like Bolivia, Argentina, Ecuador, and Guatemala. These plants grow up to 1 meter tall and have toothed leaves, measuring 4-8 cm in length and 3-5 cm in width. During blooming, the plants produce white or blue flowers, which eventually turn into round fruits that hold the nutrient-rich seeds we know today.
One of the most fascinating features of Chia seeds is their ability to absorb water — up to 12 times their own weight. When soaked in water, the seeds form a gel-like coating, making them versatile for a variety of culinary uses, from smoothies to baked goods.
Chia seeds offer impressive nutritional value. Just one ounce (28 grams) provides 138 calories, 4.7g of protein, 8.7g of fat, 11.9g of carbohydrates, and 9.8g of fiber. Additionally, they are rich in essential minerals, providing 14% of your daily calcium needs, 23% of magnesium, and 20% of phosphorus.
These seeds are also an excellent source of alpha-linolenic acid (ALA), a plant-based Omega-3 fatty acid, which is essential for heart health. Chia seeds can be consumed raw, soaked in liquids, sprinkled over foods, or used to thicken recipes, offering a versatile addition to a healthy diet.
Chia Seeds in Urdu
Chia seeds in Urdu are known as Tukhm-e-Sharbati (تخم شربتی). While many people confuse them with Tukh Malanga (Basil Seeds), but have distinct nutritional benefits. They are rich in Omega-3 fatty acids, fiber, and calcium, making them a powerful superfood for overall health.
The name Tukhm-e-Sharbati translates to “seeds for sharbat,” referencing their traditional use in cooling and hydrating drinks. This name underscores the seeds’ versatility, particularly in refreshing beverages, where they are often added to enhance both nutrition and texture.
While the term چیا کے بیج (Chia Ke Beej) or simply “Chia seeds” is commonly used in modern language, Tukhm-e-Sharbati remains the traditional and widely recognized Urdu term. Written in Roman Urdu as Tukhm-e-Sharbati, it is a name familiar across Pakistan, helping consumers easily locate these nutrient-packed seeds in the market.
What Are Chia Seeds Called in Urdu?
In Urdu, Chia seeds are most commonly referred to as Tukhm-e-Sharbati (تخم شربتی), a traditional name that emphasizes their historical use in cooling drinks. In modern language, they are also commonly called چیا کے بیج (Chia Ke Beej), which is a direct transliteration of “Chia seeds.”
Both names are widely recognized across Pakistan, with Tukhm-e-Sharbati remaining the more traditional term, while Chia Ke Beej is often used in everyday conversations and product labeling.
10 Health Benefits of Chia Seeds in Urdu (Tukhm-e-Sharbati Ke Faide)
Explore the health benefits of Chia Seeds (Tukhm-e-Sharbati) in Urdu.
Tukhm-e-Sharbati (تخم شربتی), or Chia seeds, is a remarkable superfood, loaded with essential nutrients that offer a wide range of health benefits. These tiny seeds are nutritional powerhouses, with just one ounce (28 grams) providing 10 grams of fiber, making them an excellent addition to a balanced diet.
1. Aids in Weight Loss (وزن کم کرنے میں مددگار)
Tukhm-e-Sharbati (Chia seeds) provides a natural and effective solution for people struggling with weight management. Thanks to their unique nutritional composition, Chia seeds can be a valuable part of any weight loss plan. Just one ounce (28 grams) of Chia seeds contains only 138 calories, making them ideal for weight loss diets.
These seeds are packed with fiber, providing 35% of your daily fiber needs in just one ounce. When mixed with water, Chia seeds absorb liquid and expand significantly, forming a gel-like substance in the stomach. This gel creates a sensation of fullness, which helps curb hunger and prevents overeating.
While Chia seeds won’t magically melt away the pounds, they support weight loss in several ways. The soluble fiber in Chia seeds absorbs water and slows down the digestion and absorption of nutrients. This process helps maintain steady energy levels and reduces the likelihood of sudden hunger pangs or cravings.
Expert Tip: Nutritionist Ms. Ayesha Nasir recommends a simple recipe to enhance weight loss results: “Soak half a teaspoon of Chia seeds in a cup of water with lemon juice 30 minutes before consumption.” This mixture helps control appetite and provides sustained energy throughout the day.
The protein content in Chia seeds also contributes to weight management by supporting muscle repair and maintenance. The balanced macronutrient profile, including heart-healthy Omega-3 fatty acids, helps stabilize blood sugar levels. This, combined with the seeds’ natural hydration properties, aids in effective weight management.
2: Improves Digestion and Gut Health (ہاضمے اور آنتوں کی صحت کو بہتر بنائے)
Fiber is essential for digestive health, and Tukhm-e-Sharbati (Chia seeds) delivers an impressive amount of it. More than 80% of the carbohydrate content in Chia seeds is fiber, with a single ounce (28 grams) providing 11 grams of dietary fiber. The fiber in Chia seeds is divided into insoluble (85-93%) and soluble (7-15%) varieties, offering comprehensive digestive support.
These tiny seeds improve digestive health through several mechanisms. The soluble fiber absorbs water in the colon, which helps smooth and regularize bowel movements. This remarkable water absorption capacity can help prevent common digestive issues like constipation, bloating, and discomfort, promoting optimal gut function.
Beyond just aiding digestion, Tukhm-e-Sharbati seeds offer broader benefits for gut health, including:
- Reducing inflammation and pressure in the colon, helping prevent discomfort.
- Feeding beneficial gut bacteria to support a healthy microbiome, which is vital for overall health.
- Helping prevent digestive disorders such as Irritable Bowel Syndrome (IBS) and hemorrhoids.
- Supporting the formation of short-chain fatty acids, which are essential for improved colon health.
The fiber in Chia seeds ferments in your gut, creating an environment that nurtures the growth of beneficial bacteria. This fermentation process strengthens the gut lining and helps prevent harmful bacteria from entering the body.
Vital Tip: When increasing your fiber intake with Tukhm-e-Sharbati, it’s important to drink plenty of water. This practice ensures the seeds work effectively and helps prevent any potential digestive discomfort.
3: Supports Heart Health (دل کی صحت بہتر بنائیں)
Chia seeds (Tukhm-e-Sharbati) are an excellent source of Omega-3 fatty acids, which play a crucial role in maintaining cardiovascular health. These small seeds are packed with alpha-linolenic acid (ALA), which constitutes about 60% of their oil content. In fact, the concentration of ALA in Chia seeds exceeds even that of flaxseeds, making them a superior choice for heart health.
Numerous studies highlight the cardiovascular benefits of Chia seeds. Their high fiber content helps reduce bad cholesterol (LDL) levels, while the magnesium found in Chia seeds aids in maintaining healthy blood pressure. Together, these nutrients work synergistically to support heart function and reduce the risk of cardiovascular disease.
Beyond basic heart health, Tukhm-e-Sharbati seeds offer a range of additional heart benefits:
- Anti-inflammatory properties that protect the walls of arteries from damage.
- High antioxidant content that combats oxidative stress, preventing damage to blood vessels and reducing the risk of heart disease.
- Protein content that supports healthy muscle function, including the functioning of the heart muscle.
Research also shows that regular consumption of Chia seeds can reduce triglyceride levels by up to 25%, improving overall heart health. Furthermore, Chia seeds help regulate blood sugar levels, which is essential in preventing diabetes-related heart complications.
Expert Tip: To maximize the heart health benefits of Chia seeds, aim for 1-2 tablespoons per day. Start with smaller amounts and gradually increase your intake, while staying hydrated. This gradual approach allows your body to adapt to the increased fiber intake, optimizing the seeds’ heart-healthy benefits.
4: Helps Regulate Blood Sugar Levels (بلڈ شوگر لیول کو کنٹرول کرنے میں مددگار)
Tukhm-e-Sharbati (Chia seeds) play a key role in regulating blood sugar levels, making them an excellent choice for those following diabetic-friendly diets. The unique combination of soluble fiber and protein in Chia seeds creates a natural barrier that slows down the absorption of glucose into the bloodstream, preventing spikes in blood sugar levels.
When Chia seeds come into contact with liquid, they form a gelatinous coating, which slows the digestion of carbohydrates. This slow-digestion process is particularly beneficial for people with Type 2 diabetes, as it helps prevent sudden increases in blood glucose levels, promoting more stable blood sugar levels throughout the day.
Studies have shown that consuming Tukhm-e-Sharbati seeds with high-carbohydrate foods can lower blood sugar levels by up to 39%. The seeds’ rich content of alpha-lipoic acid (ALA) has also been found to improve insulin sensitivity, helping cells respond more effectively to insulin signals and further stabilizing blood glucose levels.
These tiny seeds are also equipped with compounds that transform glucose into slow-release carbohydrates. This process ensures a steady release of energy throughout the day, preventing the typical energy crashes caused by fluctuating blood sugar levels.
Expert Insight: Research suggests that consuming just two tablespoons of Chia seeds with a meal can significantly reduce post-meal blood sugar spikes. The high fiber content, along with essential minerals like chromium and magnesium, supports healthy insulin function and glucose metabolism.
Expert Tip: To effectively manage blood sugar, experts recommend taking 1-2 tablespoons of Chia seeds daily, preferably before meals. This practice creates a protective barrier in your digestive system, moderating sugar absorption and helping to maintain stable blood glucose levels throughout the day.
5: Strengthens Bones (ہڈیوں کی مضبوطی)
Tukhm-e-Sharbati (Chia seeds) are excellent for building strong, healthy bones. These tiny seeds pack an impressive amount of calcium—five times more than milk—and work in synergy with other essential minerals to support bone health naturally.
Just one ounce (28 grams) of Chia seeds provides 18% of your daily calcium requirements. They also contain high levels of phosphorus and magnesium, which create the perfect balance of minerals necessary for maintaining strong, healthy bones.
What sets Tukhm-e-Sharbati apart is its combination of multiple nutrients that work together to support bone health. Boron, a trace mineral found in Chia seeds, plays a crucial role in enhancing the body’s ability to process calcium, magnesium, and phosphorus. This helps the body absorb and utilize these minerals more efficiently, contributing to the development of stronger bones.
These seeds also provide 16.5g of protein per 100g, which is essential for building bone tissue. Since protein forms the foundation of bone tissue, Chia seeds help maintain bone density and strength over time. Additionally, the zinc in these seeds supports the creation of new bone cells and plays a key role in the continuous repair and maintenance of bone health.
Tukhm-e-Sharbati seeds are especially beneficial for individuals who follow plant-based diets or have difficulty digesting dairy products. Thanks to their complete amino acid profile and high mineral content, Chia seeds provide comprehensive support for strong bones at every stage of life.
Expert Tip: To maximize the benefits for bone health, experts recommend soaking or grinding Chia seeds. This practice enhances nutrient absorption and ensures a steady supply of bone-strengthening nutrients, supporting long-term bone health.
6: Boosts Skin and Hair Health (جلد اور بالوں کی صحت کو بہتر بنائیں)
Tukhm-e-Sharbati (Chia seeds) are packed with a powerful combination of antioxidants and essential fatty acids, making them an excellent choice for nourishing skin and hair from the inside out. These tiny yet mighty seeds combine Omega-3 fatty acids with zinc to promote healthy skin cell regeneration and maintain a balanced, healthy scalp.
The protein in Chia seeds is rich in amino acids that support collagen production, helping maintain the skin’s elasticity and strength. The high levels of antioxidants in Chia seeds protect skin cells from environmental damage and premature aging, contributing to a youthful and glowing complexion.
Chia seeds also provide exceptional benefits for hair health. Their balanced nutrient profile, which includes protein, Omega-3 fatty acids, and B-vitamins, strengthens hair follicles from the root, encouraging healthier, stronger hair. The seeds’ abundant zinc content plays a crucial role in preventing hair loss and maintaining a healthy scalp.
Beyond internal benefits, Chia seeds offer natural hydrating properties. When applied as a face mask or hair pack, their gel-like consistency helps lock in moisture, making them an effective solution for dry skin or brittle hair. This natural moisturizing effect is especially beneficial for individuals with dry or dehydrated skin and hair.
Additionally, the vitamin E content in Chia seeds serves as a natural shield against UV damage and environmental stressors, protecting the skin and hair from harmful elements. Their anti-inflammatory properties help soothe irritated skin and reduce scalp inflammation, creating the perfect environment for healthy hair growth.
Expert Tip: To maximize the beauty benefits of Chia seeds, it’s essential to combine them with plenty of water. Chia seeds have a remarkable ability to retain moisture, and staying hydrated will help maintain skin hydration throughout the day, giving you a natural, radiant glow.
7: Increases Energy and Metabolism (توانائی اور میٹابولزم کو بڑھاتا ہے)
8: Reduces Inflammation and Strengthens Immunity (سوزش کو کم کرے اور قوت مدافعت بڑھائے)
Tukhm-e-Sharbati (Chia seeds) are rich in powerful antioxidants that help combat chronic inflammation. The antioxidant levels in these seeds surpass those found in many common foods, making them a potent natural remedy for reducing inflammation. Key antioxidants such as quercetin, kaempferol, and chlorogenic acid work together to reduce inflammatory responses in the body.
In addition to their antioxidant properties, Chia seeds contain several compounds that actively boost immune function:
- Zinc, which supports the production of white blood cells, essential for immune defense.
- Copper, which is necessary for the formation of antioxidant enzymes that protect cells.
- Selenium, which plays a key role in regulating immune system activity.
- Vitamin E, which provides cellular protection against oxidative damage.
The seeds’ perfect balance of Omega-3 and Omega-6 fatty acids plays a crucial role in their anti-inflammatory effects. Omega-3 fatty acids, in particular, naturally reduce inflammatory responses within the body, making Tukhm-e-Sharbati an excellent choice for managing chronic inflammation conditions.
The protein content in Chia seeds also contributes to immune health by helping produce antibodies, strengthening the body’s defense mechanisms against infections. The high concentration of antioxidants further protects immune cells from oxidative stress, enhancing their ability to fight pathogens.
Moreover, Chia seeds contain fiber, which feeds beneficial gut bacteria. Since around 70% of the immune system is housed in the digestive system, maintaining a healthy gut directly influences immune function. By reducing inflammation in the digestive tract, Chia seeds create an optimal environment for immune cells to thrive.
Regular consumption of Chia seeds supports both immediate and long-term immune responses, making them an excellent addition to your daily diet. Their unique blend of nutrients works together to maintain a healthy immune system and control inflammation, offering comprehensive protection against various health issues.
9: Improves Sleep and Brain Function (نیند اور دماغی افعال کو بہتر بناتا ہے)
Tukhm-e-Sharbati (Chia seeds) contain tryptophan, a powerful amino acid that has a direct impact on sleep quality and overall mental well-being. Research shows that tryptophan can promote sleepiness and reduce wakefulness by contributing to the production of serotonin, which is then converted into melatonin in the pineal gland. Melatonin plays a crucial role in regulating sleep patterns, making these seeds a natural aid for improving sleep quality.
In addition to tryptophan, Tukhm-e-Sharbati seeds are rich in Omega-3 fatty acids, which nourish the brain and promote a sense of calm and focus. These essential fats improve cognitive function and play a key role in lowering the risk of neurodegenerative disorders. Regular consumption of Chia seeds can help maintain brain health and mental clarity, ensuring optimal brain function throughout the day.
The B-vitamins found in Chia seeds also support the nervous system’s efficiency, creating a natural pathway to mental clarity. These vitamins contribute to better mood regulation and cognitive performance, providing a natural way to boost mental focus and reduce stress.
Moreover, Chia seeds contain compounds that naturally boost the production of feel-good neurotransmitters. The amino acid tryptophan helps synthesize serotonin and melatonin—two vital brain chemicals that regulate mood, sleep, and relaxation. Consuming Chia seeds regularly leads to better morning alertness and improved attention levels throughout the day.
Studies also show that tryptophan influences Rapid Eye Movement (REM) sleep, a phase of sleep associated with cognitive restoration. By improving sleep quality and duration, Tukhm-e-Sharbati seeds support enhanced cognitive performance, mental clarity, and overall brain health.
Expert Tip: For improved sleep and mental function, include Tukhm-e-Sharbati in your diet, especially if you are looking to improve sleep patterns or boost mental clarity naturally.
10: Helps in Detoxification (جسم سے زہریلے مادوں کو نکالنے میں مددگار)
Tukhm-e-Sharbati (Chia seeds) are an excellent support for your body’s natural detoxification processes. These tiny seeds, rich in fiber, help bind with toxins in your digestive system, facilitating their removal through natural bodily processes, thereby supporting overall detox.
The detoxifying power of Chia seeds comes primarily from their high soluble fiber content. When mixed with water, the seeds form a gel-like substance that moves through your digestive tract, collecting harmful compounds and aiding in their elimination. This process helps maintain a clean digestive system and promotes regular bowel movements, which are essential for effective detoxification.
Chia seeds also offer significant detox benefits due to their high antioxidant content. Antioxidants neutralize free radicals, which can damage cells and contribute to chronic diseases. Additionally, these antioxidants support the liver’s function—the body’s primary detoxification organ—helping it operate more efficiently. For optimal detox, Chia seeds are most effective when taken with water first thing in the morning, as they excel at absorbing and removing toxins.
Furthermore, Chia seeds contain compounds that enhance kidney function, helping to filter waste products from the blood. Their natural cleansing properties also help maintain healthy cholesterol levels by binding with bile salts in the digestive tract, further supporting detoxification.
To support your body’s cleansing mechanisms and receive essential nutrients, you can easily prepare a detox drink by mixing one tablespoon of Tukhm-e-Sharbati with warm water and fresh lemon juice. Regular consumption of Chia seeds aids in detox while providing vital nutrients for overall health.
Chia seeds also regulate blood sugar levels and reduce the toxic load on the liver, making them a perfect addition to any detox routine. Their rich mineral content supports enzymatic processes involved in detoxification, helping your body cleanse naturally and efficiently.
How to Use Chia Seeds in Urdu (Tukhm-e-Sharbati Ka Istemal Kaise Karein?)
Incorporating Tukhm-e-Sharbati (Chia seeds) into your daily meals can help you reap the maximum health benefits. These seeds are incredibly versatile and can be consumed in a variety of ways, depending on your priorities and health goals.
1. Soaked in Water – پانی میں بھگو کر استعمال کریں
Soaking Tukhm-e-Sharbati seeds is one of the best ways to consume them, as it aids digestion and hydration. To prepare, mix a tablespoon of Chia seeds with three tablespoons of water and allow them to soak for 15-20 minutes. Once soaked, the seeds form a gel-like texture that can be used in various recipes or consumed directly for better nutrient absorption.
Expert Tip: Consuming soaked Chia seeds helps your body absorb nutrients more effectively and supports hydration, especially during hot weather or after physical activity.
2. Chia Seed Pudding – چیا سیڈز کا مزیدار پڈنگ
A delicious and nutritious way to enjoy Chia seeds is by making a pudding. Mix two tablespoons of seeds with half a cup of dairy or plant-based milk and refrigerate overnight. The next morning, add fruits, nuts, or honey for extra flavor and nutrients.
Expert Tip: You can get creative with this recipe by adding spices like cinnamon or vanilla for an extra health boost.
3. Sprinkle on Foods – کھانوں پر چھڑکیں
For a quick nutritional boost, sprinkle raw Tukhm-e-Sharbati seeds on salads, yogurt, or cereals. While whole seeds work well, grinding them first helps your body absorb the nutrients more efficiently. Use a coffee grinder or mortar and pestle to grind the seeds, and store them in an airtight container.
Expert Tip: Grinding Chia seeds releases their nutrients and makes them easier to digest, ensuring you get the maximum benefit.
4. Smoothies & Shakes – شیکز اور اسموتھیز میں شامل کریں
Chia seeds are a great addition to smoothies and shakes, enhancing both texture and nutrition. Simply add a teaspoon of soaked or ground seeds to your favorite smoothie recipe for an energy boost and improved digestion.
Expert Tip: For a refreshing energy boost, try adding Chia seeds to a green smoothie with spinach, banana, and almond milk.
5. Baking – بیکنگ میں استعمال کریں
Bakers can use Chia gel as an egg substitute in recipes. To make the gel, mix one tablespoon of seeds with three tablespoons of water and let it sit for a few minutes. This gel works perfectly in muffins, cookies, and bread, making them healthier and richer in fiber.
Expert Tip: Chia gel can be a great binder in vegan recipes, providing structure and moisture without the need for eggs.
6. Chia Water for Weight Loss – وزن کم کرنے کے لیے چیا واٹر
Drinking Chia water before meals can help control hunger and support weight management. Mix a teaspoon of seeds in a glass of water, let them expand, and drink it 30 minutes before eating to feel fuller for longer.
Expert Tip: This simple Chia water can help curb cravings, making it easier to stick to a healthy eating plan.
7. Chia Lemon Detox Drink – چیا سیڈز اور لیموں کا ڈیٹاکس ڈرنک
A refreshing detox drink can be made by adding soaked Chia seeds to a glass of water with fresh lemon juice. This combination supports digestion, hydration, and body cleansing, making it an excellent morning drink.
Expert Tip: Drinking this detox beverage in the morning helps jump-start your metabolism and aids in digestion throughout the day.
8. Homemade Energy Bars – انرجی بارز میں شامل کریں
Fitness enthusiasts can add Chia seeds to homemade energy bars for an extra nutrient boost. Combine them with nuts, oats, and honey to create a power-packed snack that provides long-lasting energy.
Expert Tip: These energy bars are perfect for pre- or post-workout snacks, providing sustained energy and aiding muscle recovery.
Chia Seeds Nutrition Facts
Tukhm-e-Sharbati (Chia seeds) are packed with essential nutrients, making them an excellent addition to your daily diet. Just one ounce (28 grams) contains 138 calories, providing a nutrient-dense option for those looking to boost their health.
Macronutrient Profile
Chia seeds offer a balanced distribution of macronutrients, supporting various health goals:
- Protein: 4.7g
- Carbohydrates: 11.9g
- Dietary Fiber: 9.8g
- Fat: 8.7g
This makes Chia seeds a rich source of protein, healthy fats, and fiber, which are essential for overall health and wellness.
Mineral Content
These seeds are an excellent source of important minerals, providing significant portions of your daily needs:
- Manganese: 34% of the Daily Value
- Phosphorus: 20% of the Daily Value
- Calcium: 14% of the Daily Value
- Zinc: 12% of the Daily Value
- Iron: 12% of the Daily Value
The calcium in Chia seeds makes them particularly valuable for bone health, especially for those who do not consume dairy products.
Healthy Fats
Chia seeds contain heart-healthy omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which accounts for 60% of their total fat content. Omega-3s are essential for maintaining cardiovascular health, supporting brain function, and reducing inflammation in the body.
Fiber Composition
Chia seeds are rich in both insoluble and soluble fiber, with insoluble fiber making up 85-93% and soluble fiber contributing 7-15%. This fiber combination supports digestion, regulates blood sugar levels, and promotes heart health.
Antioxidants and B-Vitamins
Chia seeds are also loaded with antioxidants like chlorogenic acid, caffeic acid, quercetin, and kaempferol, which help protect the body from oxidative damage and free radicals. These seeds are also a good source of essential B-vitamins:
- Thiamine: 0.6mg/100g
- Riboflavin: 0.2mg/100g
- Niacin: 8.8mg/100g
B-vitamins are crucial for energy production, metabolism, and the health of the nervous system.
Complete Protein Source
Chia seeds are a complete protein, containing all nine essential amino acids. This makes them particularly valuable for individuals following plant-based diets, providing a rich source of protein to support muscle repair, immune function, and overall health. They contain high levels of arginine, leucine, phenylalanine, valine, and lysine, which are essential for various bodily functions.
Key Facts about Chia Seeds:
Tukhm-e-Sharbati (Chia seeds) have been treasured for centuries by ancient cultures for their nutritional and medicinal properties. These tiny seeds, originating from Central America, have nourished humans for over 5,000 years. The Aztecs and Mayans valued them not only as a staple food but also for their medicinal uses, in religious ceremonies, and even in cosmetics.
Modern science has confirmed what ancient civilizations already knew—Chia seeds are incredibly powerful. Studies have revealed that they contain potent antioxidants such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These compounds help preserve the seeds’ delicate fats, preventing them from turning rancid while offering a range of health benefits, including protection from oxidative stress and inflammation.
Chia seeds are remarkably versatile in food preparation. You can enjoy them raw, soak them in beverages, or incorporate them directly into various dishes without needing to grind or cook them. Their mild, nutty flavor makes them a great addition to both sweet and savory recipes, making them a perfect choice for a wide range of culinary creations.
These seeds are now grown commercially in several countries around the world, including:
- Mexico and Guatemala (their native regions)
- Peru and Argentina
- Australia
- United States
Proper storage is essential to maintain the seeds’ nutritional value. Due to their high antioxidant content, Chia seeds naturally preserve their beneficial compounds and protect the sensitive omega-3 fatty acids from breaking down. To ensure a long shelf life, store them in airtight containers, away from sunlight, to keep them fresh and potent.
How Much Chia Seeds Should You Eat Per Day?
The right amount of Tukhm-e-Sharbati (Chia seeds) to consume depends on individual health goals and clinical recommendations. Research indicates that consuming 50 grams of Chia seeds daily, split into two doses, can support weight management and help lower the risk of various diseases.
For most people, we recommend starting with 1-2 tablespoons (15-30 grams) daily. This gradual approach allows your body to adjust to the high fiber content and helps maximize the nutritional benefits. A 2.5-tablespoon serving provides:
- Calories: 140
- Protein: 5g
- Fiber: 10g
- Carbohydrates: 12g
- Heart-healthy fats: 9g
Research suggests that consuming up to 37 grams of Chia seeds daily can help manage cardiovascular risk factors, particularly in individuals with Type 2 diabetes. Additionally, the Advisory Committee on Novel Foods and Processes recommends starting with 15 grams daily for long-term benefits.
Moderation is Key: Begin with one tablespoon per day and slowly increase your intake based on how well your body tolerates it. This careful approach minimizes the risk of digestive discomfort and ensures you can enjoy the full range of health benefits.
If you are managing specific health conditions or are on medications, it’s important to consult with your healthcare provider to determine the appropriate consumption level that best suits your needs.
Chia Seeds Price in Pakistan & Where to Buy
Quality Tukhm-e-Sharbati (چیا سیڈز) shopping requires knowledge of market prices and trustworthy sources. Market prices change based on package size and vendor choice. Quality organic options start at Rs. 264 for 100g packages. Buyers can choose from these package sizes:
Package Sizes & Prices (PKR)
- 25g – Rs. 89
- 50g – Rs. 175
- 100g – Rs. 264 to 800 (Average: 584)
- 200g – Rs. 695 to 1,290 (Average: 564)
- 300g – Rs. 1,800
- 1kg – Rs. 2,150 to 2,700 (Average: 573)
Daraz.pk’s verified sellers offer competitive prices.
Market conditions and seasonal availability affect prices. Smart buyers choose well-established vendors who provide quality certificates and proper storage. These nutritious seeds are now available nationwide thanks to Pakistan’s doorstep delivery services.
Conclusion
Tukhm-e-Sharbati (Chia seeds) is a remarkable superfood that offers a wide range of health benefits, from supporting weight management to promoting heart health. These tiny seeds are packed with essential nutrients, including omega-3 fatty acids, fiber, and important minerals, all of which contribute to improved overall wellness.
Modern scientific research has confirmed what ancient cultures have long known about the effectiveness of Chia seeds. These seeds can easily be incorporated into your daily meals, whether you mix them into beverages, sprinkle them over food, or add them to your favorite recipes.
High-quality Chia seeds are available from reliable vendors throughout Pakistan. To gain the most benefits, start with small amounts and gradually increase your intake while staying hydrated. A daily serving of 1-2 tablespoons will provide optimal nutrition without overwhelming your digestive system.
For the best results, include Chia seeds as part of a balanced diet and healthy lifestyle. Their proven benefits, including better heart health, improved digestion, and more, make them an excellent addition to your daily nutrition plan.
FAQs
Q1. What are the main health benefits of chia seeds?
Chia seeds offer numerous health benefits, including aiding in weight loss, improving digestion and gut health, supporting heart health, regulating blood sugar levels, and strengthening bones. They are also rich in antioxidants, omega-3 fatty acids, and fiber, which contribute to overall wellness.
Q2. How should chia seeds be consumed for maximum benefits?
For maximum benefits, chia seeds can be consumed in various ways. You can soak them in water or milk to create a gel-like consistency, sprinkle them raw on foods, add them to smoothies and shakes, or use them in baking. Starting with 1-2 tablespoons per day and gradually increasing intake is recommended.
Q3. Are chia seeds effective for weight loss?
Yes, chia seeds can be effective for weight loss. They are high in fiber and protein, which help create a feeling of fullness and reduce appetite. When consumed before meals, they can help control portion sizes. However, they should be part of a balanced diet and healthy lifestyle for optimal results.
Q4. What is the recommended daily intake of chia seeds?
The recommended daily intake of chia seeds is typically 1-2 tablespoons (15-30 grams) per day. It’s best to start with a smaller amount and gradually increase intake to allow your body to adjust to the high fiber content. Some studies have used up to 50 grams daily, but it’s advisable to consult with a healthcare provider for personalized recommendations.
Q5. Where can I buy chia seeds in Pakistan and what is the price range?
Chia seeds are available from various vendors in Pakistan, including online marketplaces like Dry Fruits Mart. Prices vary based on package size, with 100g packages starting from around Rs. 264 and 1kg packages ranging from Rs. 2,150 to Rs. 2,700. Many vendors offer nationwide delivery services.
