Chia Seeds (Tukhm-e-Sharbati): Benefits, Uses & How to Eat Them

Chia Seeds (Tukhm-e-Sharbati): Benefits, Uses & How to Eat Them

Momina's Organic — Know What You Eat

Chia Seeds — Tukhm-e-Sharbati 🌱

Tiny seeds. Extraordinary nutrition. Your complete guide to one of nature's most powerful superfoods.

Chia seeds have become one of the most talked-about superfoods globally — and for good reason. In Pakistan, they are known as Tukhm-e-Sharbati (تخم شربتی) and have quietly made their way into health-conscious Pakistani kitchens, gyms, and morning routines.

🌱 What Are Chia Seeds?

Chia seeds are tiny oval-shaped seeds from the Salvia hispanica plant, originally native to Central America. They are grey-black (sometimes white) in colour, about 1mm in size, and virtually tasteless on their own.

Despite their small size, chia seeds contain an extraordinary concentration of nutrients — which is why nutritionists call them a superfood.

❓ Chia Seeds vs. Tukhm-e-Rihan — What's the Difference?

This is one of the most common confusions in Pakistan. Many people use these terms interchangeably, but they are completely different seeds:

Feature 🌱 Chia Seeds (Tukhm-e-Sharbati) 🌿 Basil Seeds (Tukhm-e-Rihan)
Plant Salvia hispanica Ocimum basilicum (Basil)
Shape Oval Round
Colour Grey-black or white Jet black
Omega-3 Content Very high (4.9g per 28g) Lower
Protein Higher (3.8g per 28g) Lower
Use in Falooda Not traditionally Yes (falooda seeds)
Expansion in Water Expands to 10x size Expands quickly, gelatinous

Both are healthy — but chia seeds have a significantly superior nutritional profile for Omega-3s, protein, and fiber.

📊 Nutritional Profile (Per 28g / 2 Tablespoons)

138
Calories
4.7g
Protein
9.8g
Dietary Fiber
4.9g
Omega-3 (ALA)
177mg
Calcium (18% DV)
95mg
Magnesium (23% DV)

💪 Top 7 Health Benefits of Chia Seeds

1

⚖️ Weight Loss Support

Chia seeds absorb 10–12 times their weight in water and expand in your stomach, creating a feeling of fullness. Their high fiber content slows digestion, reducing appetite and helping you consume fewer calories — making them one of the most effective natural tools for weight management.

2

❤️ Heart Health

The Omega-3 fatty acids in chia seeds (ALA) help reduce LDL (bad) cholesterol, lower inflammation, and support overall cardiovascular health. Regular consumption is associated with reduced risk of heart disease.

3

🪴 Digestive Health

With nearly 10g of fiber per 28g serving, chia seeds are one of the richest fiber sources available. They support healthy bowel movements, prevent constipation, and feed beneficial gut bacteria.

4

🦴 Bone Strength

Chia seeds contain more calcium per gram than most dairy products. They also contain phosphorus and magnesium — all critical for maintaining bone density and preventing osteoporosis, especially important for women in Pakistan.

5

🩺 Blood Sugar Stability

The high fiber and protein content slows the absorption of sugar into the bloodstream, helping maintain stable blood sugar levels. Particularly beneficial for people managing or at risk of type 2 diabetes.

6

⚡ Energy & Endurance

Ancient Aztec and Mayan warriors used chia seeds as a primary fuel source. The combination of complex carbohydrates, protein, and fat provides sustained energy without spikes and crashes.

7

✨ Skin & Hair Health

Omega-3s and antioxidants in chia seeds combat oxidative stress, reduce inflammation, and promote healthy, hydrated skin. Regular consumption supports a natural glow and stronger hair growth.

🍽️ How to Eat Chia Seeds — 6 Easy Ways

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1. Chia Water

Soak 1–2 tbsp in a glass of water for 20–30 mins. Add lemon and honey. Drink on an empty stomach. Best for weight loss and hydration.

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2. Chia Pudding (Overnight)

Mix 3 tbsp into 1 cup milk. Sweeten with honey or shakkar. Refrigerate overnight. Top with fruit or nuts in the morning.

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3. In Smoothies

Blend 1–2 tbsp directly into any smoothie. Adds nutrition without changing the taste significantly.

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4. On Yogurt (Dahi)

Sprinkle 1 tbsp on your morning dahi. Mix in some fruit and honey for a complete breakfast.

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5. In Oatmeal or Porridge

Stir into your morning porridge for an Omega-3 and fiber boost.

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6. As an Egg Replacement

Mix 1 tbsp chia + 3 tbsp water. Wait 5 mins until it gels. Use as a replacement for 1 egg in baking recipes.

🗓️ How Much to Eat Daily?

The recommended serving is 1–2 tablespoons (15–28g) per day. Start with 1 tablespoon and increase gradually to allow your digestive system to adjust.

💧 Important: Always drink plenty of water when consuming chia seeds — this is essential for the fiber to work properly.

100% Organic — Lab Tested — Pure

🌱 Ready to Add Chia Seeds to Your Routine?

Momina's Organic Chia Seeds are 100% pure, unprocessed, and sourced for maximum nutritional value. No additives. No fillers. Just nature.

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