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Chia Seeds in Urdu: Benefits of Tukhm-e-Sharbati & Why Everyone Should Be Eating Chia Seeds in Pakistan

Chia seeds, meaning تخمِ شربتی (Tukhm-e-Sharbati) in Urdu. Chia seeds are tiny in size but offer significant health benefits, such as aiding weight loss, boosting immunity, improving digestion, and promoting heart health.

In recent years, chia seeds have gained immense popularity due to their remarkable health benefits. However, many people in Pakistan are still unaware of their advantages and practical uses. In this blog, we’ll explore the benefits, nutritional facts, and usage tips for chia seeds. We’ll also discuss chia seeds in Urdu to make it easier for everyone to understand their importance in our culture.
Captivated by the potential of these tiny Chia seeds to revolutionize your health? Keep reading!

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What Are Chia Seeds?

Chia seeds (Tukhm e Sharbati), known as تخم شربتی in Urdu, are tiny black or white seeds derived from the plant Salvia hispanica.
Originally native to Mexico, chia seeds are now commonly found in many parts of the world, including Pakistan.
Ancient civilizations, such as the Mayans and Aztecs, have used them for centuries, believing in their energy-boosting properties.

Key Facts about Chia Seeds:

Chia seeds in Urdu are Tukhm-e-Sharbati or تخم شربتی.
Rich in fiber, protein, Omega-3 fatty acids, and essential minerals.
Versatile in use – can be consumed raw, soaked, or blended into various dishes.
They are known for forming a gel-like texture when mixed with water, making them ideal for recipes like puddings and smoothies.

Chia Seeds in Urdu

Chia Seeds Urdu Name:

Chia seeds in Urdu are commonly referred to as تخم شربتی.

What is Chia Seeds Called in Urdu?

The Urdu name for chia seeds is تخم شربتی or Tukhm-e-Sharbati in Roman Urdu. These seeds are widely known for their cooling properties and are often used in drinks during the summer.

A Misconception About Chia Seeds in Pakistan:

People often confuse chia seeds with basil seeds (تخم ریحان) or Tukh Malanga. Although they look similar, their benefits and uses differ.

7 Amazing Medical Benefits of Chia Seeds – تخم شربتی کے فوائد

Chia seeds are packed with numerous medical benefits, making them a superfood. Here’s a closer look at how they can positively impact your health:

1. Weight Loss and Digestion – وزن کم کرنے میں مددگار:

Chia seeds are packed with fiber, which helps you feel full for longer periods. This can reduce the urge to snack between meals, making it easier to maintain a healthy diet. The fiber also aids digestion by promoting regular bowel movements, which helps prevent constipation.

Additionally, the fiber in chia seeds expands when mixed with liquid, forming a gel-like substance in your stomach. This not only makes you feel fuller but also slows down the digestion process, helping you absorb nutrients better.

For weight loss and digestion benefits, it’s recommended to consume about 1-2 tablespoons (15-30 grams) of chia seeds per day.

2. Heart Health – دل کی صحت بہتر بنائیں:

Chia seeds are rich in Omega-3 fatty acids, which are known for their heart-healthy benefits. These healthy fats help reduce bad cholesterol (LDL) levels in the body, which can lower the risk of heart disease. Omega-3s also help regulate blood pressure, keeping your heart in good shape.

In addition to Omega-3s, chia seeds contain antioxidants that help protect the heart by fighting off free radicals that can cause damage. By including chia seeds in your diet, you can support your heart health in a natural and effective way.

To reap these benefits, consume 1-2 tablespoons (15-30 grams) of chia seeds daily.

3. Bone Strength – ہڈیوں کی مضبوطی:

Chia seeds are an excellent source of essential minerals like calcium, phosphorus, and magnesium, all of which are crucial for bone health. Calcium is vital for maintaining strong bones and teeth, while phosphorus and magnesium support bone structure and density.

Regular intake of chia seeds can help you build and maintain strong bones, especially as you grow. This is particularly important for kids and teens who are still developing.

To enhance bone strength, it’s advisable to consume 1-2 tablespoons (15-30 grams) of chia seeds every day.

4. Blood Sugar Control – خون کی شوگر کو کنٹرول کریں:

Chia seeds are beneficial for stabilizing blood sugar levels due to their high fiber content. When you eat chia seeds, they slow down the absorption of sugar into your bloodstream, which helps prevent sudden spikes and crashes in blood sugar levels.

This makes chia seeds a great addition to the diet of people who need to manage their blood sugar, such as those with diabetes. They can help you maintain more stable energy levels throughout the day.

For blood sugar control, consuming 1-2 tablespoons (15-30 grams) of chia seeds daily is recommended.

5. Skin Health – جلد کی صحت:

Chia seeds are loaded with antioxidants, potent compounds that protect your skin from damage caused by free radicals. These free radicals can lead to signs of aging, such as wrinkles and fine lines. By fighting off these damaging molecules, antioxidants help keep your skin looking youthful and vibrant.

Moreover, the Omega-3 fatty acids in chia seeds also contribute to healthy skin by reducing inflammation and keeping your skin moisturized. Including chia seeds in your diet can promote a glowing complexion.

To support skin health, it’s suggested to consume 1-2 tablespoons (15-30 grams) of chia seeds daily.

6. Boost Energy and Metabolism – توانائی میں اضافہ:

Chia seeds are a powerhouse of energy, thanks to their high content of protein and healthy fats. These nutrients provide a steady release of energy throughout the day, helping you stay active and alert. Whether studying, playing, or just going about your daily activities, chia seeds can give you the boost you need.

Additionally, chia seeds can help speed up your metabolism, which is the process your body uses to turn food into energy. A faster metabolism means you burn more calories even when you’re inactive, which can help maintain a healthy weight.

To boost energy and metabolism, it’s recommended to consume 1-2 tablespoons (15-30 grams) of chia seeds per day.

7. Antioxidant Properties – اینٹی آکسیڈنٹ خصوصیات:

Chia seeds are rich in antioxidants, powerful compounds that protect your body from the harmful effects of free radicals. These free radicals can contribute to inflammation and increase the risk of chronic diseases such as heart disease and cancer.

By neutralizing these damaging molecules, the antioxidants in chia seeds help to reduce inflammation and support overall health. Including chia seeds in your diet can be an effective way to bolster your body’s defenses against oxidative stress.

To harness the antioxidant benefits, it’s recommended to consume 1-2 tablespoons (15-30 grams) of chia seeds daily.

Chia Seeds Price in Pakistan and Where to Buy

When it comes to adding chia seeds to your diet, the cost is often a consideration for many. The price of chia seeds in Pakistan starts at around Rs. 600, depending on the quality and brand. While this might seem like a premium, the health benefits make it a worthwhile investment.

If you’re looking to buy high-quality chia seeds, NatureZone is a great option. They offer organically sourced chia seeds at competitive prices, with the convenience of online shopping and delivery across Pakistan.

Benefits of Chia Seeds in Urdu (Benefit of Tukhm e Sharbati in Urdu)

وزن کم کرنے میں مددگار: تخم شربتی میں فائبر اور پروٹین کی مقدار زیادہ ہوتی ہے جو بھوک کو کم کرنے اور پیٹ بھرا ہوا محسوس کرنے میں مدد دیتی ہیں، جس سے وزن کم کرنے میں آسانی ہوتی ہے۔

ہاضمہ بہتر بنائیں: تخم شربتی میں موجود حل پذیر فائبر ہاضمے کو بہتر بنانے اور قبض کو روکنے میں مدد کرتا ہے۔

قوت مدافعت میں اضافہ: تخم شربتی میں موجود اینٹی آکسیڈنٹس قوت مدافعت کو مضبوط کرتے ہیں اور جسم کو انفیکشن سے محفوظ رکھتے ہیں۔

جلد کو خوبصورت بنائیں: تخم شربتی کے مستقل استعمال سے جلد کی خوبصورتی برقرار رہتی ہے اور جھریوں اور خشکی سے نجات ملتی ہے۔

سوزش کو کم کریں: تخم شربتی میں موجود اومیگا 3 فیٹی ایسڈز میں سوزش کو کم کرنے والی خصوصیات ہیں جو جسم میں سوزش کو کم کرتی ہیں۔

دل کی صحت بہتر بنائیں: تخم شربتی میں موجود فائبر، اومیگا 3، اور صحت مند چکنائیاں دل کی بیماریوں کے خطرے کو کم کرنے میں مدد دیتی ہیں۔

(Tip: Learn about the Benefits and uses of flax seeds in Urdu)

Chia Seeds Nutrition Facts

Below is a table showing the nutritional value of chia seeds per 100 grams:

Nutrient	Amount per 100g
Calories	486 kcal
Protein	16.5 g
Total Fat	30.7 g
Omega-3 Fatty Acids	17.8 g
Fiber	34.4 g
Calcium	631 mg
Magnesium	335 mg
Phosphorus	860 mg
Iron	7.7 mg
Potassium	407 mg

Best Ways to Use Chia Seeds?

Chia seeds offer versatile ways to boost your meals, and here’s how you can enjoy them:

Soaked in Water – پانی میں بھگو کر:

You can soak 1-2 tablespoons of chia seeds in a glass of water for 20-30 minutes until they swell up to a gel-like texture. For added flavor, you can mix in some lemon or honey. This makes a refreshing drink, perfect for rehydrating during hot weather.

Chia Seed Pudding – چیا سیڈز کا پڈنگ:

You do this by mixing your soaked chia seeds with milk (dairy, almond, or coconut) and adding your favorite fruits and nuts. Let it sit in the refrigerator overnight, and you have a tasty, nutritious breakfast waiting for you.

Sprinkle on Foods – کھانوں پر چھڑکیں:

You can sprinkle chia seeds on top of salads, oatmeal, cereal, or yogurt to add a crunch and boost the nutrient content of your meals.

Smoothies and Shakes – شیکز اور اسموتھیز میں شامل کریں:

You can enhance your smoothies or shakes by adding a tablespoon of chia seeds, giving you an extra dose of fiber and omega-3s without altering the flavor.

Baking – بیکنگ میں استعمال کریں:

You can use chia seeds as an egg substitute in vegan baking by mixing them with water to form a gel. This helps to bind all the ingredients together effectively.

How to Use Chia Seeds in Urdu (Tukhm e Sharbati ka Istemal (Use) in Urdu) – چیا سیڈز کا استعمال کیسے کریں

تخم شربتی کو پانی میں بھگو کر استعمال کریں

1-2 چمچ تخم شربتی کو پانی میں بھگو دیں اور 20-30 منٹ بعد پی لیں۔ یہ مشروب گرمیوں کے لیے بہترین ہے۔

تخم شربتی پڈنگ

تخم شربتی کو دودھ، دہی یا بادام کے دودھ میں ملا کر اپنے پسندیدہ پھل اور خشک میوہ جات شامل کریں۔ رات بھر فریج میں رکھ کر ناشتے میں استعمال کریں۔

کھانوں پر چھڑکیں

تخم شربتی کو سلاد، دلیہ، سیریلز یا دہی پر چھڑک کر استعمال کریں۔

اسموتھیز اور شیکز میں شامل کریں

ایک چمچ تخم شربتی کو اپنی اسموتھی یا شیک میں شامل کریں تاکہ غذائیت میں اضافہ ہو۔

بیکنگ میں استعمال کریں

ویگن بیکنگ میں تخم شربتی کو انڈے کی جگہ استعمال کیا جا سکتا ہے۔ انہیں پانی میں ملا کر ایک گاڑھا پیسٹ تیار کریں جو اجزاء کو باندھنے میں مدد دیتا ہے۔

Should You Take Chia Seeds Every Day?

Yes, consuming chia seeds daily can be beneficial, but moderation is key. Here’s why:

Daily Recommended Intake:

Start with 1-2 tablespoons per day. Gradually increase as your body adapts to the high fiber content.

Possible Side Effects – ممکنہ نقصانات:

Overconsumption can lead to digestive discomfort, such as bloating or gas.
Always drink plenty of water when consuming chia seeds to avoid digestive issues.

Final Words

Chia seeds, or تخم شربتی in Urdu or tukhm e sharbati in Roman Urdu, offer incredible health benefits, from aiding weight loss to improving skin health. Integrating them into your daily diet is easy and practical. Whether you enjoy them in a drink, pudding, or salad, these nutrient-dense seeds can be a game changer for your health. Just remember to start small and stay consistent!