Today, chia seeds have become one of the most popular superfoods in Pakistan. But, many of you may think, what is the local name of chia seeds in Urdu?
In Pakistan, chia seeds are known as “Tukhm-e-Sharbati,” a name derived from the word sweet drink (sharbat). Their scientific name is “Salvia hipanica L.” These tiny seeds may look simple, but they are packed with nutrients that make them a superfood.
Many people get confused when it comes to chia seeds vs basil seeds in Pakistan. Chia seeds are small, oval, and usually gray or black with a smooth, shiny surface, while basil seeds are slightly larger, jet black, and have a more matte texture.
Now, you might be asking—are chia seeds better than basil seeds? While both are nutritious, chia seeds are often considered more beneficial because of their higher content of fiber, calcium, and omega-3s. You can also pair chia seeds with a multivitamin like ACTIVIT, which provides essential vitamins and minerals your body needs.
Want to know more about chia seeds? Let’s explore the top 10 health benefits of chia seeds!
Here are the top chia seeds benefits for your health:
What makes chia seeds so special for our health? Packed with protein, fiber, omega-3 fatty acids, and antioxidants, the tiny chia seeds are highly nutritious. In addition, chia seeds provide adequate amounts of vitamins like C, B1, and B3, as well as minerals, such as calcium, magnesium, and phosphorus.
In Pakistan, where diets lack essential nutrients like omega-3s, calcium, and magnesium, these seeds are the best to bridge nutrition gaps.
So, how much chia seeds per day is ideal? For most adults, 2 or 3 tbsp (15 to 30 grams) of chia seeds is enough to enjoy their health advantages.
Another important thing: chia seeds are gluten-free, which makes them naturally suitable for people with celiac disease, non-celiac gluten sensitivity, or wheat allergy.
While chia seeds provide fiber, protein, calcium, and omega-3s, it can be challenging to meet all your nutrient needs from diet alone. A high-quality multivitamin like ACTIVIT can ensure you get essential vitamins like B-complex, vitamin D, and zinc to support your daily health. 
Many people ask: How do chia seeds support digestion and gut health, or are chia seeds good for constipation?
Chia seeds contain fiber and omega-3 fatty acids. With adequate quantities of fiber, they can absorb excess water and swell in the intestines. Additionally, fiber softens and adds bulk to the stool, slowing the digestion and stabilizing blood sugar levels.
By doing this, fiber also supports the growth of healthy gut bacteria. Omega-3s in chia seeds help reduce inflammation in your body. This makes chia seeds especially helpful for those who follow low-fiber diets.
So, how do you consume chia seeds for your gut health?
Soak chia seeds in water for 10 to 15 minutes, and drink them in the morning to support healthy digestion.
Some people ask, do chia seeds help in weight loss, while others want to know how to use chia seeds for weight gain. But the truth is that they don’t burn fat or increase metabolism, nor do they provide extra calories. Yet they can still help you manage weight, depending on how you use them in your diet.
Generally, chia seeds are a low-calorie but nutrient-rich food, providing protein, fiber, and healthy fats. That’s why you can use them in both conditions, whether gaining or losing weight. To gain weight, add larger quantities of chia seeds to your daily diet, such as puddings, smoothies, or milkshakes.
To lose weight, soak them in water and drink them on an empty stomach. With an adequate amount of fiber, they absorb water and make a gel-like substance in your stomach, which decreases your cravings and promotes fullness. That is why many people use chia seeds to lose weight naturally in Pakistan.
Can chia seeds really promote heart health? Many people wonder about this, right? The answer is yes.
As mentioned above, chia seeds contain omega-3 fatty acids in the form of alpha-linolenic acids (ALA), which help reduce bad cholesterol (LDL) and blood pressure. Your body can't produce ALA, so you have to obtain it from your food, and chia seeds are a good source of this fatty acid.
Thus, consuming chia seeds can reduce the risk of heart disease. This is particularly important in Pakistan, where heart diseases are becoming common.
As mentioned above, chia seeds can help stabilize blood sugar levels. But, how?
Chia seeds slow down the digestion of carbohydrates, thanks to their soluble fiber and gel-forming ability. When digestion slows down, sugar enters your bloodstream more gradually rather than all at once. This prevents sudden spikes in blood sugar and keeps your energy levels more stable.
Chia seeds are a great plant-based source of calcium, magnesium, and phosphorus—all crucial for stronger bones. They are especially beneficial for women, children, and older adults who may not get enough of these nutrients in their daily diet in Pakistan. To further support bone and overall health, you can pair chia seeds with a supplement like ACTIVIT, which provides essential vitamins and minerals for stronger bones.
Due to their nutrient density—fiber, protein, omega-3s, and carbohydrates—chia seeds provide a steady source of energy, which prevents sudden blood sugar spikes and crashes. That is why they are best for students, office workers, and athletes in Pakistan who need sustained energy throughout the day.
Chia seeds give you a steady source of energy, and taking ACTIVIT alongside them can support metabolism and energy production throughout the day.
The antioxidants and omega-3 fatty acids in chia seeds help fight free radicals, support skin hydration, and promote healthy hair growth. The advantages of chia seeds go beyond nutrition, as chia seeds for skin can help improve hydration, glow, and overall skin health. Thus, including chia seeds benefits skin, hair, and nail health by providing them with nourishment.
So, how to use chia seeds? They are incredibly versatile; you can use multiple chia seed recipes. In Pakistan, they can be added to:
Chia seeds pudding (soak chia seeds in yogurt or milk)
Chia smoothies
Chia salads
Chia parathas in Pakistan
Sprinkled over cereals or oats
By adding them to your food, chia seeds benefit you the most as they are digested, and their nutrients are properly absorbed into your body when you take them with your food.
Like many others, you may ask: Can pregnant women use chia seeds, or what are the chia seeds' benefits for females?
Chia seeds are generally safe for everyone. A common recommendation is 1 to 2 tablespoons daily, soaked in water or milk. Start small if you are new to chia seeds to avoid digestive discomfort.
Rich in several essential nutrients, chia seeds benefit your overall health. They support your digestion, weight management, heart health, energy levels, and even skin and hair. It’s easy to use chia seeds soaked in water overnight, and the benefits include better hydration. By incorporating chia seeds into your daily routine, you can naturally enjoy these amazing health benefits.
Yes, you can eat chia seeds daily. Most people take 1 to 2 tablespoons of them safely.
In Pakistan, chia seeds are sometimes confused with basil seeds, but they are not the same. Chia seeds and basil seeds resemble each other, but the local names for chia seeds are tukhm-e-sharbati, and for basil seeds, they are tukhm-e-malanga or tukhm-e-rehan.
When you compare chia seeds vs basil seeds, chia offers more omega-3s and fiber, while basil seeds swell faster and are mostly used for cooling drinks.
Chia seeds soaked in water benefit the most; however, you can also make chia smoothies and chia seed pudding with your favorite foods, such as mango, berries, chocolate, banana, and others.
Many people also ask if chia seeds are safe for pregnant women. Yes, chia seeds are generally safe. If eaten dry in large amounts, they may cause bloating—soaking in water can help.
Morning is the best time to take soaked chia seeds for energy, digestion, and hydration, but you can take them anytime.
Both are rich in essential nutrients, so it’s not about one replacing the other. However, chia seeds provide more fiber, calcium and are easier to use, making them slightly better for everyday nutrition.
References:
Chia Seeds in Urdu: Top 10 Tukhm-e-Sharbati Health Benefits
Learn about chia seeds in Urdu (Tukhm-e-Sharbati) and their top 10 health benefits, from digestion and heart health to energy, bones, and glowing skin.
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