Chia seeds are a gift of nature to mankind. Nutrition experts consider this to be a superfood. The word ‘chia’ comes from the Aztec word ‘chian,’ meaning oil. Several studies suggest that the health benefits of chia seeds are enormous.
Including chia seeds in your diet will improve cardiovascular disease by lowering cholesterol, triglycerides, and blood pressure. The high content of nutrients in chia seeds prevents high blood pressure, maintains a healthy weight, and promotes tissue regeneration.
What are Chia Seeds ?
Chia seeds come from Salvia hispanica, a member of the mint family, a desert plant. Salvia hispanica seeds are often sold under its common name “chia,” along with several trademarked names. It is thought to be from Central America where the seed was a staple in the ancient Aztec diet. In the southwest of the United States, the seeds of a related plant, Salvia columbariae (golden chia), were primarily used by native Americans.
As an excellent source of omega-3 fatty acid. Also an excellent source of fiber at 10 grams per ounce (about 2 tablespoons) and contain iron, calcium, magnesium, and zinc protein and minerals.
Chia seeds have exploded in popularity in the last few years, and are now consumed all over the world by health-conscious people. These small seeds pack a powerful nutritional punch.
It contains a one-unce (28 grams) serving of chia seeds.
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Phosphorus: 27% of the RDI.
A decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2 are also present in them.
Just one ounce, equivalent to 28 grams or about two spoonfuls. This small quantity only supplies 137 calories and 1 gram of digestible carbohydrates.
That makes them one of the best sources of several significant nutrients in the world.
Chia seeds are a whole-grain food that is usually organically grown. Plus, they are non-GMO and of course gluten-free.
Benefits of chia seeds for skin
1. Improved Hydration
The oil extracted from chia seeds has incredible skin benefits. Chia seed oil is particularly moisturizing for people with eczema and other very dry skin conditions. An eight-week study on pruritus subjects, skin itchiness from various conditions, found that chia oil. The skin hydration and skin barrier function are significantly improved while transepidermal water loss is also reduced.
Apply chia seed oil in overly dry areas such as elbows, cuticles, and heels to make it soft and smooth to touch. For improved hydration, you can add a few drops of Chia seed oil to your moisturizer.
Chia seed oil is lightweight and easily absorbed, leaving no greasy residue and beautifully made up.
2. Strengthens Skin Barrier
There is no way around it – a healthy barrier is a basis for a beautiful complexion, especially among people with sensitive skin. Chia seed oil can help reinforce the skin barrier that naturally weakens when we age and makes skin tender and waning.
Omega-3 and Omega-6 fatty acids, full of chia seed oil, can prevent this deterioration by strengthening the epidermis. (The barrier is affected by overly hard and aggressive skincare and other factors such as UV radiation).
3. Natural Serum
Chia seed oil can also be a great substitute for your chemical-laden serum. Put 3 drops on your hand and apply them to the skin lightly. This gives your skin a healthy glow. It also prevents maquillage from melting or sinking. Regular intake of chia seeds promotes healthy cell function, increasing skin radiance.
4. Prevent the signs of ageing
Seed oil from Chia is loaded with high antioxidants and phytonutrients. It contains 30% more antioxidants than blueberries. It contains alpha-lipoic acid, a potent antioxidant that reduces fine lines , wrinkles and enlarged pores to a minimum.
5.Helps to Combat UV Damage and Dark Spots
As beautiful as the sun, its UV rays constitute the greatest source of free radical skin damage that manifests as thin lines, creepiness, and dark spots. Long exposure can even lead to skin cancer.
So it is of paramount importance to protect yourself through a wide-spectrum sunscreen every day and to reduce yourself reasonably to excess sunlight. Anti-inflammatory powers of Chia seed oil may help to reduce UV damage.
Benefits of chia seeds for hair
Chia seeds are full of hair growth nutrients that prevent hair loss. Read more about the nutrients benefits of chia seed for hair.
Chia seeds have a high phosphorus content, a popular ingredient designed to promote hair growth.
Chia seeds are an outstanding source of herbal protein that is critical to hair growth. Inadequate protein can cause stunted hair growth and hair loss.
Copper is essential for proper hair growth. It promotes melanin production, which delays hair greying and strengthens the color of the original hair.
Zinc plays a very important role in the production of new cells that keep the oil-secreting glands in chia seeds. A consistent sebum supply in the scalp keeps your crowning glory bright and well-conditioned.
10. Alpha-linoleic acid
Chia seeds are one of the best natural sources, the omega-3 fatty acid that plays several important functions in the body. Alpha-linoleic acid deficiency is often linked to a flaky and dry scalp.
Chia seeds are a very good source of iron. Appropriate iron supply is critical to healthy hair. It helps carry oxygen to the skin and hair. Depleted iron stores are one of the most common causes of women’s premature hair loss.
12. The seeds have 9 essential amino acids associated with stronger hair, skin, and nails.
What are the health benefits of chia seeds?
Chia seeds are extremely rich in fibre, antioxidants and various other nutrients, which makes them extremely nutritious for daily use. Chia seeds are also associated with several health benefits, apart from their nutritional value. Here are Some of health benefits of chia seeds.
13. Heart health
Chia seeds increase good cholesterol and reduce the number of triglycerides and bad cholesterol in the blood. Increased good cholesterol improves heart health, disease prevention and strokes. Regular consumption of chia seeds can contribute to reducing systolic and diastolic pressure.
14. Blood sugar levels
Chia seeds for type 2 diabetes are considered a potential natural treatment. It reduces the resistance to insulin and reduces the high blood insulin levels. The unique combination of soluble and insoluble fibers slows the rate of body digestion and assimilation of complex carbohydrates.
It slows down carbohydrates’ conversion to sugar and stabilizes blood sugar. Chia Seed has an extremely low glycemic index of 1, which reduces the rate of carbohydrate transformation into sugar.
Balanced levels of blood sugar not only decrease the risk of type 2 diabetes, but also provide constant energy for day-to-day activities. The combination of complete protein , vitamins and minerals ensures that energy levels remain stable all day long. A tablespoon of chia seeds provides almost 24 hours of energy. It also helps athletes to achieve better results for a longer period.
16. Muscle and tissue regeneration
The essential fatty acids found in chia seeds increase metabolism and promote lean muscle mass. Chia seeds encourage damaged muscles and tissues to regenerate. It contains protein and balanced amino acids, which help keep muscle mass slim.
17. Anti-Inflammatory Properties
In a study, those patients using chia seeds report that inflammation and pain decreased regularly in just a few weeks. The high levels of fatty acids omega-3 lubricate the joints and keep them soft. Omega 3 fatty acids are transformed into prostaglandins which provide pain relief and anti-inflammatory effects.
18. Weight Loss
Seeds of Chia add bulk to the food and do not add any additional calories. It also contains minerals such as boron, magnesium and other vitamins, which reduce food cravings. The combination of protein , fiber and chia seed gelling keeps you satiated and reduces your food cravings amongst meals. Chia seeds combat resistance to insulin that can increase bowel fat. It contains tryptophan, a sleep and appetite controlled amino acid. Every day, take a handful of chia seeds to lose weight.
19. High Quality Protein
Chia seed is the highest source of complete protein based on plants. It provides approximately 20% more protein than the protein in wheat and rice. It contains strontium that contributes to protein assimilation.
Chia seeds are a good antioxidant source. It contains 20% more antioxidants than fresh fruits. It contains antioxidants such as chromogenic acid, quercetin, caffeic acid, myricetin and kaempferol glycosides of flavonols. The high antioxidant content prevents rancidity of seeds. Free radical damage is prevented by antioxidants. Free radicals frequently cause inflammation and premature skin aging.
21. Brain Power
Chia seeds can help improve brain function. In chia seeds, the essential fatty acids flexible and efficient the cell membranes. It also facilitates the availability of nutrients and makes nerve transmission more effective. This helps enhance memory and concentration.
22. Bone health
A single portion of chia seeds gives 18% of the daily calcium value. This is very useful for bone health and osteoporosis prevention. It contains high calcium amounts and is also a rich boron source. Boron is a trace mineral that accelerates the absorption rate of calcium into the body.
23. Reduces Inflammation
The high concentrations of essential fatty acids in chia seeds are anti-inflammatory. It helps to absorb fat-soluble vitamins and reduces the inflammatory marker C-reactive protein. Chia seeds have very positive anti-inflammatory characteristics for arthritic patients. It helps reduce articular rigidity and pain.
24. Digestive health
Chia seeds are an excellent high fiber source. 2 tablespoons of chia seeds provide 10 grams of fiber, which is one-third of the recommended daily intake of fiber. It contains soluble as well as insoluble fiber.
Taking chia seeds sweeps the toxins and waste from the stomach regularly and naturally detoxifies the system. Soluble fibers are a pre-biotic in chia seeds that feed the good bacteria in the digestive system. It also helps to assimilate other foods. The swelling of Chia seeds helps to clear the colon and reinforce the peristaltic action.
How to add Chia Seeds in your diet
The seeds of Chia have a mild, nutty flavor. These seeds can be eaten raw or prepared in several plates. In contrast to flax seeds, chia seeds do not need to be ground to achieve their nutritional benefits. The body can digest all the seeds easily. You can add chia seeds to any food or drink without altering its true taste.
Chia seeds are commonly used to produce Chia Fresca in Mexico. By mixing seed with water and adding lemon juice, Chia Fresca is prepared.
Sprinkle whole or ground chia seeds on salads, cereals, yogurt, and smoothies. Not only the seeds, but the chia seed sprouts are also edible. The chia seeds are sprouted in salads and sandwiches.
When soaked in water, the seeds are absorbed and develop a gelatinous structure. Chia seed gel is used to thicken sauces and gravel. The porridges and puddings are also added. This contributes to lower levels of cholesterol and increases the nutrient content of foods. Mix 1 tablespoon chia seeds and leave for 15 minutes and add 3 tablespoons of water.
Chia seed is a fiber and nutritional gluten-free source. Gluten allergic individuals can safely include chia seeds in their diet.
Side effects of chia seeds
Excess consumption of chia seeds may cause disorders and bloating in the gastrointestinal tract.
Chia seeds can cause allergies in people with extreme sensitivity. Persons with allergies to mustard seed should remain away from chia seeds. Allergic reactions in watery eyes, skin eruption and diarrhea may occur.
Chia seeds should not be taken for people taking blood dilution, blood pressure, and medicines for cancer without proper medical advice. The seeds have omega-3 fatty acids that can dilute the blood.
Chia seeds contain high levels of alpha-linoleic acid which can increase men’s prostate cancer.
Research in Canada has shown that chia seeds can reduce alarming diastolic pressure. Patients with low blood pressure should stay away from chia seeds.
Chia seeds and Vitamin B 17 supplements can lead to a phytonutrient overdose.
Before using chia seeds, pregnant and lactating mothers should consult their doctors strictly.
Keep the recommended dose to prevent its side effects for chia seeds.
Chia seeds not only have a lot of nutrients, omega-3 fat, antioxidants, and fiber but are also easy to make. People often add it to their porridge or smoothies.
Studies show that they have different health benefits of chia seeds, from weight loss to lowering inflammation.
If you don’t already eat chia seeds, consider adding them to your diet.
Chia seeds are in many ways truly beneficial. You can make optimum use of chia seeds if you exercise a little discretion. Leave your feedback to us below.
Read More: Top 10 Health Benefits of Eating Flax Seeds