Health Benefits of chia seeds

Wikihealthya

8 Sep, 2023

chia seeds

Chia Seed Benefits: What does a tiny seed do in our bodies?

Small seeds rich in nutrients, learn about the benefits of chia seeds for health, hair and face.

Chia seeds.

Chia seeds belong to the mint family, oval in shape, 2 mm in diameter, gray in color with black and white spots. Native to Mexico, it is believed to have been grown and used for centuries for its many benefits. The Aztec and Maya civilizations are said to have use

d these seeds in their diets, medicinal purposes, religious rituals, and cosmetics.

Chia contains antioxidants, minerals, fiber, and omega-3 fatty acids, making it beneficial for health and beauty. So what are the benefits of chia seeds?

What is the benefit of chia seeds for the body?

Modern science has supported the beliefs of ancient civilizations and confirmed the many benefits of chia seeds.

Two tablespoons of these seeds contain:

Calories: 138
Protein: 4.7 grams
Fat: 8.7 grams
Alpha Linolenic Acid: 5 gr
Carbohydrates: 11.9 grams
Fiber: 9.8 grams
Calcium: 14% of the daily value
Iron: 12% of the daily requirement
Magnesium: 23% of the daily value
Phosphorus: 20% of the daily value
Zinc: 12% of the daily value
Vitamin B1 - Thiamine: 15% of the daily value
Vitamin B3 - Niacin: 16% of the DV

Chia seeds contain antioxidants.

Chia seeds are one of the most important sources of antioxidants that benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they accumulate in the body. Any free radical damage is known to contribute to diseases such as cancer.

The most prominent antioxidants found in chia are chlorogenic acid, caffeic acid, myricitin, quercetin, and kaempferol. All of these acids positively affect heart and liver health, in addition to their anti-cancer properties

Chia seeds help lose weight.

What is the benefit of chia seeds for slimming?

The presence of protein and fiber in chia seeds helps in weight loss. That is, fiber prevents weight gain, and protein reduces appetite.

But the results of studies have been mixed. In a 2009 study of 90 overweight people, eating 50 grams of chia seeds daily for 12 weeks did not lead to any change in weight. On the other hand, a 6-month study of 77 overweight or obese people with type 2 diabetes who followed a reduced-calorie diet found that they experienced significant weight loss.

May reduce the risk of heart disease.

Chia seeds contain fiber and omega-3 fatty acids, which reduce the risk of heart disease.

The presence of soluble fiber specifically in these seeds can help lower levels of total and harmful cholesterol in the blood.

Some studies on rats have shown that chia seeds also reduce high triglyceride levels and oxidative stress levels.

Human studies showed that chia supplements helped significantly reduce blood pressure in people with high blood pressure.

Chia seeds are good for bone health.

Chia seeds contain calcium, phosphorous, and magnesium, which are important nutrients essential for bone health. Alpha-linolenic acid also plays an additional role, but more studies are needed.

Helps lower blood sugar levels.

High blood sugar levels are linked to an increased risk of heart disease. Chia seeds' fiber and nutritional compounds help regulate blood sugar.

Some animal studies have found that chia seeds may improve insulin sensitivity, which may help stabilize blood sugar levels after meals.

Benefits of chia seeds for ovaries.

Since PCOS is a metabolic and hormonal disorder that leads to many changes in the body, dealing with it is difficult and understanding its consequences is not easy.

People with PCOS suffer from irregular menstruation, weight gain, mood swings, unwanted hair growth, and depression. If left untreated, this syndrome can lead to diseases such as diabetes and endometrial cancer.

Chia seeds and polycystic ovaries.

Numerous studies have shown that including chia seeds in a good diet can help control metabolic disorders that come as a side effect of PCOS. And all this is due to the fact that chia contains iron, zinc, calcium and magnesium. One of the benefits of chia seeds is also regulating hormones and regulating the menstrual cycle.

The benefits of chia seeds for the colon

Research has not yet supported the benefits of chia seeds for the colon, however, some research indicates that these seeds may have a beneficial effect on gut health.

How do chia seeds improve gut health?

The effect of chia seeds on gut health has been studied in laboratory and animal studies. This recent study, conducted on rats, indicated that the increased thickness of the intestinal muscle layers improved bowel function.

In another 2019 study of chicken eggs, chia seeds increased the surface area, length, and width of the villi, which enhances bowel function. These villi are bumps on the walls of the small intestine that are used to absorb food.

Benefits of chia seeds for the face.

The benefits of chia seeds are not only limited to the internal health of the body, but also the external ones. Here are 7 benefits of chia seeds for the face:

Chia seeds to moisturize the skin.

It has been widely reported that chia seeds contain fiber, and fiber is not only beneficial for health but also for the skin. Shea helps keep the face hydrated and firm.

Protection from ree radicals.

The antioxidants in chia seeds help fight free radical damage caused by harmful UV rays. It also helps prevent age-related skin problems such as fine lines and wrinkles and boosts collagen production.

Chia seeds to exfoliate the skin.

One of the benefits of chia seeds for the face is to remove dead skin cells and help exfoliate it. In addition to removing dirt and fats from the skin.

Preventing dermatitis.

Chia seeds contain cooling ingredients that help soothe skin inflammation and keep skin supple. Most types of skin problems develop due to inflammation, so the anti-inflammatory properties of chia seeds ensure that the skin is protected from all kinds of infections and irritations.

In addition, the omega acids present in these seeds help prevent itching and keep skin tissues moisturized.

Preventing the appearance of grains.

Chia seeds contain zinc, which helps fight pimple-causing bacteria and soothe acne-prone skin.

Benefits of chia seeds for hair.

Did you know that chia seed oil is good for your hair? Here's the proof.

Benefits of chia seeds for hair

Strengthening hair and promoting its growth

Chia seeds can help strengthen hair due to its high protein content, especially the keratin present in it, which provides a protective covering for the hair.

The presence of copper and phosphorus plays a role in thickening and strengthening hair strands, and amino acids help maintain scalp health and fight inflammation.

Prevent hair loss

Zinc, copper, protein, and phosphorous are all vital factors that help hair growth. Adequate consumption of these nutrients helps prevent and maintain hair loss.

Chia seeds to delay gray hair?

Copper provides pigmentation to hair, and copper ions play an important role in the production of melanin, the pigment that gives color to hair and skin. Thus, consuming chia seeds can lead to an increase in copper content in the body leading to increased melanin formation and delaying hair graying.

Homemade chia seed recipes for hair.

Chia seed hair mask

the components:

- Half a cup of coconut oil.

- 2 tablespoons of honey.

- 2 tablespoons of chia seeds.

How to use:

Mix all the ingredients and heat them for a few seconds.

Put the mixture on the hair and leave it for 20 minutes, then wash the hair well with water.

Chia seed hair gel.

the components:

- 1 cup of water.
- 4 cups of chia seeds.
- 2 tablespoons of aloe vera.
- 3 drops of sweet almond oil.

How to use:

Add chia seeds to the water and let it sit overnight.

Heat the mixture in the morning for a few minutes.

Or you can benefit from chia seeds by drinking it as juice:

The famous chia seed juice.

the components:

- 3 tablespoons of chia seeds.
- 1 tablespoon of oats.
- Half a cup of milk.
- One tablespoon of honey.
- Half a tablespoon of peanut butter.

How to prepare:

Mix all the ingredients, and drink this juice once a day.

Benefits of chia seeds for men.

The most important nutrients that positively affect men's health are fatty acids such as Omega-3, and chia seeds are known to contain a large amount of these acids.

Omega-3s are known for their cardiovascular health benefits, as well as for boosting testosterone in men.

If you want to get the full benefits of chia seeds, it's easy to incorporate them into your diet, into smoothies, drinks, salads, and even meals. Take advantage of these small seeds and enjoy their charming health and beauty benefits.