5 Must-Have Features in a china seeds fruit

Lotus is an aquatic plant, belonging to the family Nelumbonaceae. While the flower is used for decorative purposes, the lotus seeds, have been used as a functional food since ancient times, all over Asia. The largest producer of lotus seeds amongst the world is China, but these seeds are widely utilized in food and medicine in many south-east Asian countries including Indonesia, Thailand, Nepal, Sri Lanka and India. The seeds can be consumed in a form of raw, roasted, or ground and boiled into a syrup or paste after being peeled. It plays a vital role in nutrition, health, and cosmetics and is added to several foods like honey, tea, jam, juice, and cakes.

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The lotus seed plays a vital role in traditional medicine practices; it is also used as a dry powder in bread dough to add on the functional properties of bread. As a traditional medicinal component, this lotus seed is used in the treatment of inflammation, cancer, diuretics, and skin diseases and for treating many ailments, including insomnia, palpitations, poor digestion, chronic diarrhoea, enteritis, and cancer. Nutritionally it has a solid content of carbohydrate, protein, vitamins including vitamin B, vitamin C, vitamin A and E, and other essential minerals like magnesium, potassium and sodium. They also contain abundant amounts of phytochemicals, with valuable anti-inflammatory properties and antioxidant traits.

Read on, to know about the amazing health benefits of adding lotus seeds to your diet, for optimal overall wellbeing.

Effect On Doshas:

Lotus seeds are imbued with natural astringent traits, that makes it very effective in resolving pitta imbalance and maintaining the tridoshic harmony of vata, pitta and kapha doshas. They have a satikta rasa i.e. mildly bitter taste and a sweet or madhura aftertaste. They possess beneficial qualities or gunas of sheeta i.e. cooling the body, tarpana meaning nourishing the organs and varnya implying enriching skin complexion, conferring a smooth, flawless and radiant appearance.

5 Superb Health Benefits Of Lotus Seeds:

Enhances Digestion

Being rich in fiber content, lotus seeds help keep the digestive tract in order. It regulates appetite, controls untimely cravings thus accelerating weight loss. Lotus seeds also detoxify the kidneys and liver, eliminating food wastes and preventing their accumulation in the body, thus maintaining gut wellness. Also Check Out: 5 Effective Tips To Follow For Optimal Gut Health-Infographic

Augments Heart Health

Lotus seeds contain abundant magnesium in it. Magnesium being the greatest channel blocker improves the blood, oxygen and the flow of other nutrients. Low levels of magnesium can leave your body more prone to heart attacks. Such great is the content of Lotus seed that it leads to a dramatic difference in the heart condition. Its nutrition content of magnesium and folate brings down the risks associated with coronary heart diseases and other heart-related conditions.

Confers Anti-Aging Effects

The enzymes, which exist in Lotus seeds are supposed to inhibit ageing. L-isoaspartyl methyltransferase is the enzyme that assists the repairing and maintenance of the damaged proteins and boosting collagen synthesis within the body. Lotus seeds in powdered form are now being added to various cosmetics to reverse the process of ageing skin as well as diminish the appearance of wrinkles and fine lines.

Promotes Sleep

Lotus seeds are supposed to have calming effects and are antispasmodic, which means, your nerves relax better and you get better sleep. It also helps the dilatation process of the blood vessels and helps immensely in alleviating depression and anxiety. This is thanks to the presence of isoquinoline alkaloids in Lotus seeds. Also Read: Foods that help to get a good night&#;s sleep

Helps Manage Diabetes

Lotus seeds inherently have a low glycemic index. Hence, they restrict a sudden spike in blood sugar levels. Lotus seeds also monitor insulin response in the body, maintaining glucose content in the bloodstream within the normal range. Consuming lotus seeds dried or roasted as an evening snack is ideal for a diabetic diet. As diabetes patients have a high risk of hypertension or high blood pressure, lotus seeds also contribute to stabilizing blood pressure levels in the body.

Uplifts Kidney Functions

Lotus seeds are bestowed with potent phytonutrients that possess astringent properties. This helps in eradicating toxins and wastes from the system, reducing acidity and preventing the formation of kidney stones. Moreover, the strong diuretic qualities of these tiny pits aid in smoothly eliminating urine and other fluid wastes from the kidneys, bladder, thereby enhancing renal health and averting infection, damage to the kidneys.

Promotes Sexual Wellness

Imbued with plant-based bioactive compounds, lotus seeds are an excellent aphrodisiac that vastly improves sexual drive, libido in both men and women. They stimulate blood circulation to the reproductive organs, thereby delivering vital nutrients and energy to those tissues and augmenting sexual health and fertility. Consuming a few roasted lotus seeds as part of the regular diet significantly promotes desire and sexual performance and effectively treats conditions like erectile dysfunction in men and low sex drive in women.

Additional Benefits

Induces Weight Loss

The wealth of alkaloids and flavonoids in lotus seeds enables the body shed excess weight faster. Owing to its detoxifying trait, lotus seeds effectively remove unwanted toxins from the body. Having a low glycemic index, they help satiate sudden hunger pangs and keep you full for a long time. Hence, snacking on lotus seeds play a crucial role in one&#;s weight loss regimen. The powder from the seeds also curtails the accumulation of LDL (i.e. Low-Density Lipoproteins or bad cholesterol) in the body, thereby improving metabolism and helping the body to maintain a balanced weight.

Regulates Blood Pressure

Being high in magnesium and potassium and low in sodium, lotus seeds are a great combination for patients diagnosed with hypertension. While potassium in the seed brings down the blood pressure, sodium tries to bring it up, to maintain a balanced blood pressure reading. Thanks to their powerful cardio-tonic quality, lotus seeds are quite beneficial in treating mild to moderate hypertension conditions and also avert pre-hypertensive activity. So people suffering from high blood pressure can ideally snack on fox nuts or lotus seeds without worrying about sudden spikes in their blood pressure.

Improves Neural Functioning

Lotus seeds are an excellent source of thiamine that extensively help in promoting cognitive functions. The intake of lotus seeds assists the body to generate acetylcholine and thus aids in the process of neurotransmission. This process of neurotransmission holds high significance in retaining the good functioning of the nerves.

Dosage:

The recommended dosage of lotus seed, in the form of the powdered extract, is 3 to 6 grams per day, in small and even doses after meals. It can be ingested with a glass of warm water or milk, with some honey.

However, in case of any underlying disorders, always consult with a professional Ayurvedic practitioner and consume only the prescribed dosage as per the health anomaly to be treated.

Side Effects:

Lotus seeds and the powder residues are usually well-tolerated by most people in minute doses. In some cases, it triggers gut problems like indigestion, constipation and stomach cramps and hence must be consumed only after consulting with a medical expert.

Frequently Asked Questions

What Are the Uses of Lotus Seeds?

Lotus seeds are used for several therapeutic purposes right from easing pain, managing weight, and reducing blood sugar levels. It may be also used to mitigate depression and anxiety and augment mental well-being. The potential anti-inflammatory and anti-microbial properties of lotus seeds help in combatting microbial infections, cancer and other chronic health conditions. However, it&#;s always advisable to consult a healthcare provider before using any supplement.

Does Lotus Seeds Help To Lose Weight?

Yes, lotus seeds are beneficial for shedding surplus kilos. Adding these powerful seeds may inhibit the formation of fat cells and reduce weight. Always consult your healthcare provider before making any diet modifications.

How To Have Lotus Seeds?

Lotus seeds can be relished in several ways cooked, raw or ripened. Lotus seeds can be roasted or ground and boiled into concoctions. However, seek help from a healthcare provider before taking lotus seeds in large amounts. 

Conclusion:

Lotus seeds are indeed highly nutritious food, packed with essential components including proteins, fibres, vitamins, minerals and antioxidants. They offer numerous advantages for human health such as improving sleep patterns, promoting weight loss, managing diabetes symptoms, enhancing nervous system activity and slowing down ageing. Lotus seeds are an ideal addition to the diet to boost physical and mental wellness.

References:

 1.Lotus seeds (Nelumbinis semen) as an emerging therapeutic seed: A comprehensive review, Muzalfa Arooj, 1 Saira Imran, 1 Muhammad Inam&#;ur&#;Raheem, 1 Muhammad Shahid Riaz Rajoka, 2 Aysha Sameen, corresponding author 1 Rabia Siddique, 3 Amna Sahar, corresponding author 4 Shiza Tariq, 1 Ayesha Riaz, 5 Abid Hussain, 6 Azhari Siddeeg, corresponding author 7 and Rana Muhammad Aadil corresponding author

2. Current Advances in the Metabolomics Study on Lotus Seeds,Mingzhi Zhu,1 Ting Liu,1 and Mingquan Guo1,2

 Disclaimer:

The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.

Disclaimer:

The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.

Chia seeds may be small, but they&#;re incredibly rich in nutrients. A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries.

The nutrients in chia seeds may promote heart health, support strong bones, and improve blood sugar management (1).

What&#;s more, chia seeds are versatile and can be used in many recipes. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.

Here are 7 health benefits of chia seeds, all supported by science.

1. Highly nutritious

Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. They&#;re believed to be native to Central America (1).

Historically, Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. Today, people all over the world enjoy chia seeds (2).

Ancient civilizations viewed chia seeds as highly nutritious &#; a belief that&#;s backed by modern science. In fact, just 1 ounce (oz), which is 28 grams (g) or 2 tablespoons (tbsp) of chia seeds, contains (3):

• calories: 138
• protein: 4.7 g
• fat: 8.7 g
• alpha-linolenic acid (ALA): 5 g
• carbs: 11.9 g
• fiber: 9.8 g
• calcium: 14% of the Daily Value (DV)
• iron: 12% of the DV
• magnesium: 23% of the DV
• phosphorus: 20% of the DV
• zinc: 12% of the DV
• vitamin B1 (thiamine): 15% of the DV
• vitamin B3 (niacin): 16% of the DV

This nutritional profile is particularly impressive, considering that it&#;s for just a single serving of about two tablespoons.

Summary

Despite their tiny size, chia seeds are highly nutritious. They&#;re packed with fiber, protein, omega-3 fatty acids, and various micronutrients.

2. Loaded with antioxidants

Chia seeds are also an excellent source of antioxidants (1, 4).

Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they build up in your body (1).

For example, free radical damage contributes to aging and diseases like cancer (5, 6).

The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These may all have protective effects on your heart and liver, as well as anticancer properties (1).

For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects (7, 8).

Summary

Chia seeds are high in antioxidants. These compounds help protect the seed&#;s delicate fats while also offering health benefits to humans.

4. May lower your risk of heart disease

Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease.

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Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. In turn, this can reduce your risk of heart disease (15).

Consuming ALA, the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk (16).

Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.

Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels (17, 18).

A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease (19, 20).

Overall, chia seeds may benefit heart health, but more research is needed.

Summary

Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain. However, more human research is needed.

5. Contain many important bone nutrients

Chia seeds are high in several nutrients that are important for bone health, including:

• calcium
• phosphorus
• magnesium

Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength (21, 22).

In addition, ALA in chia seeds may play a role in bone health. Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density (23).

Therefore, it&#;s possible that regularly eating chia seeds could help keep your bones strong.

One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group. The authors concluded that ALA may have contributed to this benefit (24).

However, besides animal studies, a limited number of studies have explored this topic, specifically. Ultimately, more human research is needed.

Summary

Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density.

6. May reduce blood sugar levels

Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds.

People with diabetes may experience high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease (25).

Promisingly, animal studies have found that chia seeds may improve insulin sensitivity. This might help stabilize blood sugar levels after meals (26, 1).

Research in humans is sparse, but some older studies have shown promising results.

In particular, older research from and suggests that eating bread containing chia seeds helps lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds (27, 28).

Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.

Summary

Animal studies suggest that chia seeds may help with blood sugar management, but more human research is needed.

7. Easy to incorporate into your diet

Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything.

You don&#;t need to grind, cook, or otherwise prepare them, making them a handy addition to recipes.

They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Plus, they work wonders in homemade fritters as a binding agent.

Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute. They can also be mixed with water and turned into a gel.

The seeds appear to be well tolerated. Still, if you&#;re not used to eating a lot of fiber, you might experience digestive side effects like bloating or diarrhea if you eat too many seeds in one sitting.

Summary

Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.

Frequently asked questions

How many chia seeds should you eat a day?

A common serving size is one ounce (28 g or 2-3 tbsp) of chia seeds. Remember to drink plenty of water to reduce the risk of any digestive side effects.

What happens if I eat chia seeds every day?

Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content (14, 24). That said, eating too many can cause some side effects, so start with a small dose, like 1 oz (28 g) daily, and make sure to drink plenty of water.

Can eating chia seeds reduce belly fat?

Both animal and human studies show chia seeds may help reduce visceral (belly) fat in certain populations. However, larger, higher-quality studies are needed (14, 28, 29).

Is a spoonful of chia seeds a day good for you?

A tablespoon of chia seeds is about 0.5 oz or 14 g. This is a very small dose that isn&#;t likely to cause any side effects. That said, to see any benefits, you might want to consume a little more.

The bottom line

Chia seeds are not only rich in minerals, omega-3 fat, antioxidants, and fiber but also easy to prepare.

Studies suggest chia seeds have various health benefits, ranging from weight loss to a reduced risk of heart disease. However, more research involving humans is needed before any firm conclusions can be made.

If you want to reap the possible benefits of chia seeds, consider incorporating them into your diet. They&#;re a great addition to smoothies, oatmeal, yogurt, baked goods, and more.

Fresh Food Fast

Just one thing

Try this today: If you&#;ve never had chia pudding before, it&#;s time to try it!

Simply combine 1 oz (2 tbs or 28 g) of chia seeds with 1/2 cup (118 milliliters (mL)) of milk of your choice. Add 1 teaspoon (tsp) of maple syrup or honey if desired.

Stir everything together, transfer the mixture to jars, and keep them in the fridge for a few hours or overnight. Top your chia pudding with fresh fruit and nuts or seeds before enjoying it.

You can experiment with flavor combinations like peanut butter and mashed strawberry, coconut milk and mango, or cocoa powder and banana.

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