Chia seeds in Urdu are known as “Tukhm-e-Sharbati”. These tiny black and white seeds come from the Salvia hispanica plant, a mint family herb native to Central America. They are now popular around the world for their health benefits and high nutritional value.
In this article, we will discuss chia seeds in Urdu, including their meaning, health benefits, uses, and how to add them to your daily routine.
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What Are Chia Seeds in Urdu?
The Urdu word for chia seeds is “تخم شربتی” (Tukhm-e-Sharbati). Many people confuse chia seeds with basil seeds (Tukhm-e-Balangoo). However, both are different in size, taste, and benefits.
Chia seeds are oval-shaped, usually gray or black, and have a gel-like texture when soaked in water. People in Pakistan and India use them in drinks during summer due to their cooling effect.
Nutritional Value of Chia Seeds in Urdu
Understanding the nutrition in chia seeds in Urdu helps us see why they are considered a superfood. Here is a quick table for reference:
| Nutrient | Amount per 28g (2 tbsp) |
|---|---|
| Calories | 138 |
| Fiber | 11 grams |
| Protein | 4.7 grams |
| Omega-3 Fatty Acids | 5 grams |
| Calcium | 18% of Daily Value |
| Magnesium | 23% of Daily Value |
| Phosphorus | 27% of Daily Value |
These seeds are gluten-free, low-carb, and loaded with antioxidants and essential minerals.
Health Benefits of Chia Seeds in Urdu
1. Supports Weight Loss Naturally
Chia seeds are rich in fiber, which makes you feel full for a longer time. When soaked in water, they expand and help reduce hunger cravings. This makes them ideal for people trying to lose weight.
2. Good for Digestion and Gut Health
Thanks to the high fiber content, chia seeds help improve digestion. They promote regular bowel movements and prevent constipation. People who often face bloating or gas can benefit from consuming chia seeds.
3. Helps Reduce Cholesterol and Heart Disease Risk
Chia seeds are full of omega-3 fatty acids, which are good for heart health. These healthy fats reduce bad cholesterol levels and improve the overall health of your heart and arteries.
4. Strengthens Bones and Teeth
With a rich amount of calcium, phosphorus, and magnesium, chia seeds support strong bones and teeth. For people who are lactose intolerant and avoid milk, chia is a great alternative.
5. Regulates Blood Sugar Levels
Chia seeds help slow down the digestion of carbohydrates and reduce blood sugar spikes. That’s why diabetic patients can benefit from including them in their meals.
How to Use Chia Seeds in Urdu Daily Routine
Chia seeds in Urdu can be used in many simple and tasty ways. Here are some ideas:
- Soak 1 tablespoon of chia seeds in one glass of water overnight. Drink it in the morning.
- Add chia seeds to smoothies, yogurt, or juices.
- Mix them into oatmeal or cereal for breakfast.
- Use them as an egg replacement in vegan baking.
- Add soaked chia to milk with honey for a refreshing summer drink.
Always soak them in water for at least 30 minutes before eating to avoid choking.
Difference Between Chia Seeds and Tukhm-e-Balangoo
Many people think chia seeds and basil seeds (Tukhm-e-Balangoo) are the same, but they are different.
| Feature | Chia Seeds (Tukhm-e-Sharbati) | Basil Seeds (Tukhm-e-Balangoo) |
|---|---|---|
| Color | Black/Gray/White | Black |
| Soaking Time | 20-30 minutes | 5-10 minutes |
| Size | Smaller than basil seeds | Slightly bigger |
| Origin | Central America | South Asia |
| Nutrition | High in omega-3, fiber, calcium | High in fiber |
Side Effects of Chia Seeds in Urdu
Even though chia seeds are healthy, eating them in large amounts can cause some side effects:
- Digestive Issues: Eating too many dry chia seeds can cause bloating or constipation.
- Allergic Reactions: Rare, but some people may have food allergies to seeds.
- Choking Hazard: Never eat chia seeds dry. They absorb water quickly and can block the throat.
- Blood Pressure Drops: People using blood-thinning medicines should use chia seeds with care.
The best way is to start with small amounts, like 1 teaspoon per day, and increase gradually.
Why Chia Seeds in Urdu Are Popular in Pakistan
In Pakistan, people use chia seeds in various drinks during Ramadan, hot summer days, and for weight loss remedies. Rooh Afza with chia seeds is a popular drink in homes.
Doctors and herbal experts in Pakistan often recommend chia seeds for people with obesity, heart disease, or weak bones.
Best Time to Consume Chia Seeds
The ideal time to take chia seeds is in the morning on an empty stomach or before meals. You can also drink chia seed water before a workout to stay energized and hydrated.
Chia Seeds in Urdu for Skin and Hair Care
Chia seeds in Urdu are also known for their natural beauty benefits. They contain omega-3, protein, and zinc, which help in reducing acne, promoting hair growth, and moisturizing skin.
Applying a chia seed face mask can leave the skin glowing and hydrated. Drinking chia-infused water helps keep your skin clear from the inside.
Chia Seeds in Urdu During Pregnancy
Pregnant women often wonder if chia seeds in Urdu are safe. The answer is yes — but in moderation. These seeds offer essential nutrients like folate, calcium, and iron, which support the baby’s growth.
Always consult a doctor before using chia seeds during pregnancy. Soaked seeds are easier to digest and safer for the mother and baby.
Chia Seeds in Urdu for Weight Gain
While most people use them for weight loss, chia seeds in Urdu can also help underweight people gain healthy mass when combined with milk and nuts.
Adding them to smoothies or shakes with peanut butter or banana can offer more calories and protein, aiding muscle gain naturally.
Best Recipes with Chia Seeds in Urdu Diet
You can enjoy chia seeds in Urdu diet with recipes like chia pudding, lemonade, lassi, and detox water. These recipes are popular in Pakistani homes.
Use soaked chia in cold milk, add some honey and cardamom, and chill it. It becomes a delicious and energy-boosting summer drink.
Chia Seeds in Urdu for Children’s Health
Chia seeds in Urdu are great for growing kids. They help improve memory, digestion, and immunity. Just one spoon of soaked seeds daily can be a powerful health booster for school-going children.
Avoid giving them dry to kids under 5. Instead, mix in milk, yogurt, or cereals to make it safe and tasty.
Frequently Asked Questions (FAQs)
1. What are chia seeds called in Urdu?
Chia seeds are called تخم شربتی (Tukhm-e-Sharbati) in Urdu. They are often used in summer drinks and herbal remedies.
2. Are chia seeds and basil seeds the same?
No, chia seeds and basil seeds are different. Chia seeds are smaller and take longer to soak, while basil seeds swell faster.
3. Can I use chia seeds for weight loss?
Yes, chia seeds help in weight loss. Their high fiber keeps you full longer and reduces hunger.
4. How should I consume chia seeds in Urdu?
Soak 1–2 tablespoons in water for 30 minutes. You can add them to drinks, yogurt, or milk.
5. Are chia seeds good for diabetes?
Yes, they help control blood sugar by slowing carbohydrate absorption and preventing sugar spikes.
6. Can pregnant women eat chia seeds?
Yes, in moderation. Chia seeds provide folate, calcium, and iron — all essential during pregnancy.
7. What are the side effects of chia seeds?
Overuse may cause bloating or digestive issues. Always soak before use and start with a small amount.
8. Do chia seeds expire?
Yes, but they last long when stored in a cool, dry place. Use them within 2 years for best results.
9. How much chia seed should I take daily?
1 to 2 tablespoons (15–30g) per day is enough for most people to enjoy its health benefits.
10. Can kids eat chia seeds in Urdu diet?
Yes, but always give soaked seeds. Mix them in milk or yogurt to make it safe and tasty for children.
Conclusion: Why You Should Add Chia Seeds in Urdu Diet Today
Chia seeds in Urdu have become a part of healthy lifestyles in Pakistan and around the world. Their high fiber, protein, omega-3, and mineral content make them a powerful food for all ages.
Whether you want to lose weight, improve digestion, support bone health, or control diabetes, chia seeds in Urdu can offer you a simple and effective natural solution.
Summary Table: Chia Seeds in Urdu at a Glance
| Topic | Detail |
|---|---|
| Urdu Name | Tukhm-e-Sharbati (تخم شربتی) |
| Health Benefits | Weight loss, digestion, heart health |
| Nutrition | Omega-3, Fiber, Calcium, Antioxidants |
| Use in Pakistan | Rooh Afza, smoothies, yogurt, diet drinks |
| Side Effects | Bloating, allergies, choking if dry |
| Soaking Time | 30 minutes to overnight |
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