5 reasons to add chia seeds to your diet

Chia seeds might be tiny in size, but they pack quite a punch when it comes to nutrients. (Shutterstock)
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Updated 18 September 2020

5 reasons to add chia seeds to your diet

DUBAI: Learn all about the superfoods that will help you live a longer and healthier life. Devinder Bains, personal trainer and nutrition coach, fills you in…

Chia seeds might be tiny in size, but they pack quite a punch when it comes to nutrients. Blend them into superfood smoothies or oatmeal for breakfast, sprinkle them for a crunchy topping on an exotic fruit bowl or healthy bake, or soak in water or milk for a tasty chia pudding base. Find out how they can help keep your mind and body in top condition.

High in plant-based protein

With four grams of protein in every two tablespoons (28g), chia seeds are an excellent source of plant-based protein for non-meat eaters. Protein is key component for everything from building and repairing tissues to making enzymes and hormones. It’s also an important building block of bones, muscles, cartilage, skin and blood. Although the same amount of chia contains 12g of carbs, 11 of those are actually fiber, making chia a great low-carb, high protein option for plant-based and meat-eating athletes alike.

Bone health

High-protein diets have been linked to decreased bone fractures. (Shutterstock)

Chia seeds are high in calcium, phosphorus, magnesium, manganese and protein — all essential for bone structure and growth. With 18 percent of the recommended daily intake of calcium in two tablespoons of chia, the amount of calcium gram for gram is higher than most dairy products. High-protein diets have also been linked to decreased bone fractures.

Anti-aging properties

Being rich in antioxidants and omega-3 oils makes chia seeds a superfood for the skin. They contribute to the anti-inflammatory properties that have been linked to both prevention of wrinkles and calming of inflamed skin. They also help treat a number of skin disorders, can help reduce acne scars and keep skin looking radiant. Chia seeds can also be applied topically by making a homemade face mask when mixed with coconut oil and lemon juice.

Brain health

Chia seeds are rich in antioxidants, which protect the brain from damage. (Shutterstock)

As mentioned, chia seeds are stacked with omega-3 oils, which have been linked to fighting depression, improving sleep, increasing memory and concentration, protecting against cognitive decline, as well as increasing learning in children and adults with ADHD. Chia seeds are rich in antioxidants, which protect the brain from damage, and in minerals such as iron, copper, magnesium, manganese and zinc which are all necessary for different brain functions.

Aid weight loss

The high protein, high fiber content of chia seeds make them great for keeping you full and away from the naughty snacks. Because of the high soluble fiber content, chia seeds can absorb up to 10 times their weight in water, expanding in your stomach and increasing the feeling of fullness — and in turn leading you to eat less and lose weight. Studies have shown a high protein intake can reduce obsessive thoughts about food by 60 percent and the desire for night-time snacking by 50 percent.

Spotify unveils top 5 most streamed K-Pop acts in Saudi Arabia, UAE 

Updated 20 October 2020

Spotify unveils top 5 most streamed K-Pop acts in Saudi Arabia, UAE 

DUBAI: To celebrate the monumental impact of K-Pop on fans around the world, Spotify delved into its listening data for some of the genre’s best-known acts. From BTS to ATEEZ, here are the five most streamed K-Pop groups across Saudi Arabia, the UAE and Egypt. 


Formed in 2013, BTS has spearheaded the K-Pop drive into the Middle East with catchy, upbeat music. The seven-member South Korean boy band recently notched up the first No.1 on the US Billboard Hot 100 singles chart by a South Korean group with their first all-English language single “Dynamite.” 


It’s not just the boys that are driving the K-Pop obsession. Seoul-based girl group Blackpink, who recently released their first Netflix documentary “BLACKPINK: Light Up The Sky” on Oct. 14, are also experiencing a serious surge in streaming. Their latest release “The Album” became the #1 global album on Spotify during the week of launch. 


Beside Blackpink, Twice have also established themselves in the region. This is a big month for the nine-member girl group: Oct. 20 marks five years since they hit the scene in 2015, and on Oct. 26 they are releasing their second full-length Korean album “Eyes Wide Open.”

Stray Kids 

The fourth most streamed act in the Middle East is Stray Kids. The group consists of eight male members, who are currently preparing for their Nov. 22 virtual concert on Beyond Live, the online performance platform. Their most famous hits are “Grow Up,” “Voices” and “Side Effects.” 


ATEEZ is one of the most recent K-Pop acts. Formed in October 2018, the eight-member group has already made it to the region’s top five most streamed K-Pop bands. Not just that, but as of September 2020, the group has released five Korean-language EPs, one full-length album and two Japanese albums.