While these tiny little black seeds may seem to have become sudden superstars overnight, they have been around longer than you could imagine, the first documentation of chia seeds being used dates back to 3500 BC! How amazing is that? What's more impressive is all its nutritional benefits, that you may be missing out on, which is why we have compiled the ultimate guide for you to understand all the benefits of chia seeds.
What are Chia Seeds?
Chia seed is part of the desert plant family Salvia Hispanica (fun fact: chia seed is part of the mint family.) Extremely popular in the Mesopotamian culture, chia seed briefly disappeared for several centuries until it re-emerged back to its popularity in the 20th century. Chia seeds are an excellent source of healthy omega-3 fatty acids, polyunsaturated fatty acids, proteins, dietary fiber, minerals, and vitamins (1).
In recent years chia seeds have become one of the world's most recognized foods based on their nutrient-dense properties and medicinal values. Chia seeds are tiny but when soaked in water they can fill you up for 24 hours!
Benefits of Chia Seeds
1. High Protein Content
Chia seeds contain about 19% protein which is more than any grain or cereal making it a super high-protein plant-based food. About 2 tablespoons of chia seeds contain 4 grams of protein, high protein content helps increase satiety index which keeps you fuller for a longer time. A study was conducted on 113 overweight women and men for 4 weeks they were fed a high-protein diet, and they lost more weight than those on a low-protein diet. The high protein content in chia seeds will aid in weight loss (2).
Chia seeds are a complete protein, and they contain the essential nine amino acids which are a great source of protein and nutrition for vegans, and vegetarians. It helps support muscle growth, repair damaged tissues and increase overall body strength.
2. Rich in Omega-3 Fatty Acids
Chia seeds are high in omega-3 fatty acid content, these fatty acids are responsible for heart health, brain function and reducing inflammation in the body. Chia seeds contain a specific type of omega-3 fatty acid called alpha-linolenic acid (ALA), it is a supplement that manages chronic diseases and slows down the onset of metabolic syndrome through its antioxidant properties.
It is also a great source of omega-6 fatty acids, a type of essential fatty acid that plays a unique role in the structural integrity of the skin and barrier function, it also acts as an anti-inflammatory for the skin and helps in disease management.
3. Rich in Vitamins and Minerals
Filled with loads of vitamins and minerals, chia seed is highly nutritious. Here are some of the types of vitamins it contains:
• Vitamin B12 - it helps keep your body's nerve and blood cells healthy, helps in making DNA and prevents megaloblastic anemia.
• Vitamin D - it helps protect older adults from osteoporosis, reduces inflammation, and helps in cell growth, immune function and glucose metabolism.
• Minerals – chia seed contains vital minerals like calcium, phosphorus, potassium and magnesium.
4. High in Fiber
The fibers present in chia seeds are soluble fiber and mucilage (maintains oxygen and water in the seeds) which gives it the gooey texture in the moistened chia seeds. Fibers in chia seeds help lower LDL cholesterol and slow down digestion which aids in preventing blood sugar spikes after eating a meal and makes you feel fuller for a longer time.
Some other benefits of High Fiber in Chia Seeds
• Regular bowel movement
• Improves gut health
• Controls blood sugar
• Weight management
• Promotes heart health
5. Rich in Antioxidants
An excellent source of polyphenols, chia seed contains antioxidants such as:
• Caffeic acid: it helps reduce inflammation, has anti-cancer properties, and prevents diabetes, and premature aging
• Rosmarinic acid: it has anti-cancer properties and has the potential to prevent tumors and chronic inflammation.
• Myricetin: it has anti-inflammatory, anti-carcinogenic, and antiviral properties.
• Quercetin: it reduces cancer risk, fights free radicals, relieves allergies and reduces the risk of infection.
6.Helps in Weight Loss
The high fiber and protein content aids in weight management by promoting satiety as it expands in the stomach and stops you from overeating. While chia seeds alone may not help you lose weight, adding them to your meal plan will help you keep track of your calorie intake (3).
7. Reduces the Risk of Heart Disease
Chia seeds are rich in fiber and omega-3 fatty acids that have been linked to cardiovascular health benefits. It contains soluble fibers that help lower LDL cholesterol levels, which is often termed the bad cholesterol and leads to heart diseases. Additionally, it is a great source of both omega-3 and omega-6 fatty acids that have anti-inflammatory properties that improve blood pressure and triglycerides that are directly linked to heart health (4).
8. Helps to Improve Bone Health
Chia seed's key nutrients include calcium which supports bone and teeth health. Your body requires calcium to keep its muscles moving and allow the nerves to carry messages between your brain and every single part of the body. It also helps the blood vessels to move blood across your veins and release hormones that affect various functions in your body. Additionally, chia seed also has vitamin D which helps the body absorb calcium.
9. Helps to Reduce Blood Sugar
The soluble fibers present in chia seeds turn into a gooey, gel-like substance when moistened with water/liquid, this helps slow down the digestion and absorption process of carbohydrates which leads to a more gradual release of glucose. in the bloodstream, which stabilizes the blood sugar levels.
How to Use Chia Seeds?
There are several different ways to incorporate chia seeds into your diet, here are some easy ways:
1. Chia Pudding: a delicious guilt-free dessert that can be prepared with no hassle by just mixing chia seeds with your choice of milk and keeping it in the fridge overnight. In the morning you will have nutritious pudding that will not make you feel bad after.
2. Smoothies: For an extra boost of fiber blend chia seeds into your smoothies, it will make them thick and enrich them with proteins and omega-3 fatty acids.
3. Baking: For vegans and vegetarians, chia seeds are an excellent egg substitute for baking.
4. Toppings: they are excellent additions to yogurts, overnight oatmeal's and salads for extra nutrition and fiber.
Conclusion
Chia seeds are an excellent plant-based protein with a high content of fiber and nutrients. It has several health benefits such as reducing inflammation, cardiovascular diseases, aiding digestion and improving skin health. While the texture may not be easy to settle into for a lot of people, adding it little by little to your morning yoga hours or smoothies will help you ease into it. Before substituting it for any meal course please consult your general health giver to ensure the right course of action for you.
FAQs
1. How do chia seeds detox the skin?
Chia seeds provide antioxidant benefits that help to protect from the damage of the free radicals and detoxify the skin.
2. Do chia seeds help clear skin?
Yes, chia seeds help clear skin.
3. How to drink chia seeds for glowing skin?
Soak chia seeds in water overnight and drink it first thing in the morning.
4. What happens if you drink chia seeds water every day in the morning?
Drinking chia seeds water every day in the morning helps you to lose weight, provides clear skin, reduces the risk of heart diseases and provides essential nutrients.
5. Which seed is best for skin whitening?
Chia seeds are the best for skin whitening.