Benefits of Chia Seeds for Health, Skin & How to Eat

Chia seeds, which have been around us for centuries, have gained popularity recently as a superfood due to their rich nutritional profile. Whether sprinkling them on your morning smoothie, mixing them into baked goods, or using them to create chia pudding, these tiny seeds are much more than a trendy addition to your diet.

From boosting energy to promoting heart health, the benefits of chia seeds for health are numerous, making them deserve their superfood status. Continue reading this article as we discuss the incredible benefits of chia seeds for health, skin, hair and how you can incorporate them into your diet.

What are Chia Seeds?

Chia seeds, with the scientific name Salvia hispanica, native to Mexico and Guatemala, are a powerhouse of nutrients. They are rich in omega-3 fatty acids, fibre and other essential nutrients, making them a healthy food that you should never miss from your diet. These tiny seeds are a versatile ingredient that enables you to include them in your diet in various ways, such as in smoothies, baked goods, salads and more.

Nutritional Value of Chia Seeds

Given below are the nutritional facts for a portion of chia seeds that weighs one ounce (28.35 grams), as per the United States Department of Agriculture (USDA) data.

Benefits of Chia Seeds for Health

With their impressive nutritional properties, the benefits of eating chia seeds for health are numerous. Here are some of the remarkable health benefits of chia seeds:

Supports Digestive Health

One of the significant health benefits of chia seeds is that they can improve digestive health. The high fibre content in chia seeds promotes regular bowel movements and prevents constipation.

Protects your Heart

chia seeds exhibit cardio-protective properties. Chia seeds, rich in omega-3 fatty acids, can reduce bad cholesterol levels and prevent the risk of heart disease. Moreover, it can lower blood pressure and promote your overall heart health.

Regulates Blood Sugar Levels

Yet another highly useful health benefit of chia seeds is that they are excellent for people with diabetes or who are pre-diabetic. It helps prevent the sudden spikes in blood sugar levels. So, consuming chia seeds will help in keeping your blood sugar balanced.

Improves Bone and Dental Health

Chia seeds are an excellent source of calcium, phosphorus, and magnesium, which are vital for maintaining stronger and healthier bones. So incorporating chia seeds into your diet will ensure the health of your bones and prevent the risk of bone diseases like osteoporosis and fractures. Chia seeds are great for your oral health as they contain calcium, which can provide you with stronger teeth.

Help with Weight Loss

If losing weight is your concern, consider including chia seeds to promote weight loss. As chia seeds are rich in fibre, they will induce a feeling of fullness, which helps reduce your overall calorie intake. Furthermore, chia seeds are a low-calorie, nutrient-dense snack that can be incorporated into your weight-loss plan.

Rich in Antioxidants

Free radicals are harmful molecules that can result in the development of chronic health conditions. Chia seeds, rich in antioxidants, can protect your body from oxidative stress and free radical damage. This will prevent the risk of chronic diseases such as cancer, heart disease, diabetes and more. Antioxidants neutralize these free radicals, preventing damage and promoting overall health.

Anti-Inflammatory Properties

Chia seeds prove beneficial for reducing inflammation in the body as they contain omega-3 fatty acids, which have anti-inflammatory properties.

Benefits of Chia Seeds for Skin

The nutrients contained in chia seeds will make them an excellent addition to your skincare routine. Here are some of the benefits of chia seeds for skin:

• Hydration: The Omega-3 fatty acids in chia seeds will offer ample hydration to your skin and make it look moisturized and supple.
• Anti-ageing: The antioxidant nature of chia seed will protect your skin from oxidative stress, which helps reduce the signs of ageing, like wrinkles and fine lines.
• Faster Healing: The nutrients found in chia seeds will promote faster healing and rejuvenation of your skin
• Soothes inflammation: The anti-inflammatory properties of chia seeds are effective in soothing irritated skin.
• Boosts skin elasticity: The nutrients contained in chia seeds can improve your skin’s elasticity, offering youthful skin

Benefits of Chia Seeds for Hair

Chia seeds not only prove beneficial for skin and overall health, but they offer several benefits for your hair. Here are some of the benefits of chia seeds for hair:

• Promotes hair growth: The amino acids contained in chia seeds have hair-growth-boosting properties.
• Improves hair elasticity: The gel-like consistency obtained when chia seeds are soaked makes it an excellent natural conditioner for hair. It can improve the hair’s elasticity and helps tame dull and frizzy hair.
• Delays premature greying of hair: Using Chia seeds for hair increases the copper content in the body, boosting the production of melanin and slowing down the greying of hair.
• Prevents hair thinning: The copper contained in Chia seeds can promote blood circulation to the scalp and the hair follicles. This way, chia seeds help prevent hair thinning and improve the overall health of the hair.
• Adds shine to hair: The zinc contained in chia seeds protects your hair from the damage caused by UV rays. It also boosts the production of new hair cells, resulting in healthier and shinier hair strands. The protein called keratin in Chia seeds acts like a protective shield for your hair.

Chia Seeds Benefits for Women

Although chia seeds are healthy in general, here are some of the reasons why these seeds prove highly beneficial for women:

• Delays premature skin ageing: Chia seeds abundant in antioxidants will promote skin repair and prevent skin damage. It can boost collagen production, reducing the appearance of the signs of ageing, like fine lines, and provide a youthful glow to your skin.
• Boosts energy level: By consuming chia seeds, your energy levels and metabolism can be increased significantly.
• Combat cervical and breast cancer: The high concentration of omega-3 fatty acids in chia seeds helps reduce the growth of cancer cells. Moreover, consuming chia seeds will help your body combat the cancer cells without ruining your body’s healthy cells.
• Promotes weight management: The high fibre content in chia seeds will keep you full for a longer time, thus reducing your calorie intake and helping you lose weight.
• Hormone Regulation: The Omega-3 fatty acids in chia seeds benefit women as they help regulate and relieve symptoms of PMS.
• Improves Bone Health: The nutrients in chia seeds, namely calcium and magnesium, will offer strong and healthy bones.
• Supports Heart Health: Chia seeds are capable of lowering cholesterol, which helps keep your heart healthy.

How to Eat Chia Seeds?

Chia seeds are a versatile ingredient that can be incorporated into your diet in various forms, whether to add them to your smoothies, baked goods, desserts, salads, etc. Below are some easy and creative ways to enjoy chia seeds, helping you get the maximum health benefits from these tiny powerhouses.

• Alia Bhatt’s Chia Seed Pudding: This recipe shared by the Indian actress Alia Bhatt was widely celebrated on social media. Here is the recipe she shared that uses chia seeds to prepare a healthy pudding.Add 1 cup of roasted chia seeds, 1 cup of coconut milk, 1 scoop of protein powder and drops of stevia (or any sweetener of your choice) to a bowl. Mix all these ingredients, and refrigerate it for a bit and enjoy.

• Add to smoothies: Blending chia seeds into smoothies of your choice is a great way to get a thicker smoothie that will provide an extra dose of nutrients to your body.

• Sprinkle on Yogurt, Oatmeal and Salads: Another quick way to eat chia seeds is by sprinkling them on your yoghurt, oatmeal, or salads. This adds a crunchy texture and a nutritional boost without much effort.

• Incorporate into Baked Goods: Chia seeds can be incorporated directly into baked goods such as bread and muffins, adding a subtle crunch to your favourite recipes.

• Drink chia seed water: Chia seed water offers various health benefits, including increased fibre intake, keeping you hydrated throughout the day and promoting nutrient absorption.

Chia Seeds and Flax Seeds

Chia seeds and flax seeds are two seeds that have gained popularity as a superfood owing to the health benefits offered by these nutritious foods. Given below are some of the notable differences between chia seeds and flax seeds:

• Taste: Chia seeds, also referred to as salba seeds, have a light taste. Flax seeds, also called linseeds, have a nutty flavour.
• Nutrients: Both seeds are an excellent source of omega-3 fatty acids, with the flax seeds containing slightly more fat than chia seeds. On the other hand, chia seeds are less in calories and more in fibre than flax seeds.
• Lower risk of heart disease: Both seeds can reduce the risk of heart disease as they are abundant in a fatty acid called ALA (alpha-linolenic acid) that can prevent the risk of heart disease.
• Regulates blood sugar levels: Flax seeds and chia seeds are rich in fibre, which can help regulate the blood sugar levels in the body.
• Reduces risk of cancer: The high fibre content and antioxidative properties of chia seeds and flax seeds are beneficial in preventing certain types of cancers. However, the abundance of the antioxidant called lignan in flax seeds makes them more effective in preventing cancer compared to chia seeds.
• Improves digestion: Flax seeds and chia seeds are excellent in promoting digestion
• Reduces hunger: Both flax seeds and chia seeds are effective in reducing hunger and appetite. However, the high soluble fibre content of flax seeds makes them effective in reducing appetite compared to chia seeds.

How to Use Chia Seeds for Weight Loss

As mentioned in the health benefits of chia seeds, they are a valuable addition to your weight loss plan. Chia seeds are rich in fibre and provide a feeling of fullness. Here are some of the various ways chia seeds can be used for weight loss:

Chia Seed Pancakes

You can try Chia seed pancake recipes to enhance the nutritional value of the traditional pancakes. Moreover, the high fibre and protein content in the chia seed pancake recipe makes them a more filling and weight-loss-friendly food option.

How to prepare Chia Seed Pancakes?

• Whole wheat flour – 1 cup
• Chia seeds – 1 tablespoon
• Baking powder – 1 teaspoon
• Egg – 1
• Almond milk – 1 cup

Mix the above ingredients to prepare the pancake batter. Cook the pancakes in a pan and serve them with healthy toppings.

Chia seed Oatmeal

Oatmeal, a fibre-rich food, when combined with chia seeds, will increase your overall fibre intake, making it a healthier chia seed meal for weight loss.

How to Prepare Chia Seed Oatmeal?

• Oats – ½ cup
• Almond milk/water – 1 cup
• Chia seeds

Cook oats in almond milk or water. Add chia seeds to the cooked oats and serve them with fruits and nuts.

Chia Pudding

It is yet another nutritious recipe that can promote weight loss.

How to Prepare Chia Pudding?

Add chia seeds to the milk of your choice in a jar with a lid. Shake the jar thoroughly, allowing it to rest for 10 minutes. Shaking the jar again before placing it in the refrigerator. Leave it for at least 4 hours or overnight and then consume

Chia Seed Salads

Adding chia seeds will provide an extra boost of nutrition to your salad recipes

How to Prepare Chia Seed Salads?

Sprinkle chia seeds over the salad made by mixing the vegetables of your choice.

Chia Seed Smoothies

One of the easiest ways of using chia seeds for weight loss is in the form of smoothies.

How to Prepare Chia Seed Smoothies?

Blend a tablespoon of chia seeds to add a rich texture and nutrition to the smoothies prepared with the fruit and vegetable of your choice.

Chia Seed Drinks

As Chia seeds expand when they are consumed with liquids, they keep you full for a longer time and reduce your hunger.

How to Prepare Chia Seed Drinks?

Mix 2 to 3 tablespoons of chia seeds with 2 cups of water/coconut water and 1 cup of fruit juice/pureed fresh fruit. Allow the mixture to thicken, and stir it well before consuming.

Takeaway

Chia seeds are a nutritious food rich in nutrients like fibre, protein, omega-3 fatty acids, and essential vitamins and minerals. From supporting digestion to improving skin and hair health, the health benefits of chia seeds are numerous. Chia seed is a versatile ingredient that can be added to smoothies, yoghurt, or baked goods. Incorporate chia seeds into your diet to promote your overall health.

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Frequently Asked Questions on the Benefits of Chia Seeds