11 Benefits Of Chia Seeds 

As I was going through different seeds worth including in my daily life, I stumbled upon the benefits of chia seeds. God! It blew my mind! The more I read about them, the more I fell in love with this sticky (when wet) seed. You shall also include it in your diet and enjoy the numerous benefits of chia seeds.

Mouthwatering chia seed recipes included!!:)

Benefits of chia seeds

What are chia seeds?

Chia Seeds are seeds of Salvia hispanica and Salvia columbariae.

They are from the Mint family.

They originate in parts of Mexico and the United States.

Shape: Oval

Diameter: Around 2 millimeters

Color: Gray with black and white spots

Nature: Hygroscopic

Due to their hygroscopic nature, they can absorb up to 12 times their original weight when soaked in the liquid forming a gel-like substance which is their distinctive characteristic.

History of chia seeds

Their cultivation dates back to Aztec times. Back in those days, it was as important as a maize crop.

The importance of Chia seeds can be seen by the fact that, in old times, they were used as an offering to the Aztec priesthood.

Origin of the word “chia”

It originates from the word Chian in Nauhati, which is an ancient Aztec language, which means “Oily”.

The difference between chia and basil seeds

In many parts of the World, Basil seeds are mistaken for Chia seeds and vice versa.

There are a few main differences between the two:

• Basil seeds are larger than Chia seeds.
• Basil seeds have more fiber than Chia seeds.
• Chia seeds have twice the amount of Omega-3 fatty acid as Basil seeds.

The similarity between chia and basil seeds

Both the seeds are hydrophilic in nature and swell up when suspended in the liquid, forming a gelatinous mass.

11 health benefits of chia seeds

1. Chia seeds are appetite suppressors

As Chia Seeds Are Appetite suppressors so they naturally help in weight loss by letting the person eat less food.

They do so by lining the stomach wall, lessening the speed of food absorption due to which one feels fuller for longer.

2. Chia seeds are health-conscious people’s favorite

They are rich in protein. That is why weight watchers, gym junkies, and athletes add it to their daily diet in the form of a protein shake.

It helps them in building muscles and reduces fats.

3. Chia seeds are good for digestion

Consuming chia seeds first thing in the morning gives a kick start to digestion and regulates bowel movement, which helps to detoxify the body from harmful toxin buildup.

This is because of the high amount of insoluble dietary fibers.

It is very good for people who have a problem with slow digestion and constipation.

4. Chia seeds are nutrient galore

Chia Seeds are full of nutrients. They have Proteins, Carbohydrates, Fats, Magnesium, Iron, Dietary Fiber, and vitamins A and C.

5. Chia seeds are full of antioxidants

Chia seeds are full of antioxidants, even more than blueberries.

Myricetin, Caffeic acid, Quercetin, Kaempferol, and Chlorogenic acid have anti-aging, anti-carcinogenic, hepatic, and cardiac protective characteristics.

6. Chia seeds and omega-3 fatty acids

Chia seeds are packed with Omega-3 fatty acids, which are brain food. Omega-3 is anti-inflammatory in nature.

They have more Omega-3 Fatty Acids as compared to Salmon and are much easier to eat too.

7. Chia seeds are heart-friendly

The Omega-3 fatty acids in Chia seeds help in an increase in Good Cholesterol in the blood, which makes it heart-friendly, helping in the prevention of heart-related issues, mainly stroke and myocardial infarction.

They also contain Alpha-linolenic acid, ALA, which improves blood circulation.

It is also good for patients with high blood pressure by bringing the blood pressure to optimal levels.

8. Chia seed- an answer to healthy skin and hair

As they are bursting with omega-3 fatty acids, Vitamin E, and antioxidants, they naturally make them a number 1 choice for healthy and radiant skin. The antioxidants help to get tighter, supple skin by removing wrinkles. They also soothe inflammation.

As they have a high amount of Phosphorus so they help in hair growth.

How to make a chia seed face mask for brighter-looking skin?

• Take a Tablespoon of swollen Chia seeds and add a Tablespoon of lemon juice and 2 Tablespoons of Olive or coconut oil.
• Make a paste.
• Apply it on a clean and washed face for 15-20 minutes.
• Wash it off with lukewarm water.
• Apply any moisturizer.

How to make a chia seed hair mask treat damaged hair?

• Take 2 tablespoons of swollen chia seeds.
• Add half a cup of apple cider vinegar to it.
• Mix it thoroughly to form a paste.
• Apply it on the hair from roots to tips.
• Wear a shower cap.
• Leave it on for half an hour.
• Wash it off and shampoo your hair.

9. Chia seeds strengthen the bones

They have bone-forming minerals like calcium, magnesium, manganese, and phosphorus, which help to keep bone health in check, making it stronger. It is a gift for fighting off osteoporosis or getting it fixed if diagnosed.

10. Chia seeds optimize the blood sugar levels

As they are rich in fibers, they slow blood sugar absorption, resulting in optimized blood sugar levels.

We can easily incorporate them into a diabetic’s daily diet. Soak some chia seeds and add them to oatmeal, juice, smoothie, fruits, vegetables, and flour.

11. Chia seed’s diverse use

As Chia seeds taste kind of bland. So, we can add them to anything and everything.

Be it in breakfast cereals, overnight oats, smoothies, energy bars, yogurt parfait, pudding, toppings, salad, porridge, and even in baking. Let your imagination run wild.

Chia seed recipes

We are giving a number of yumilicious Chia Seed Recipes.

How to make chia water?

• Soak 1 Tablespoon of Chia seeds in a glass of water
• Leave it for 15-20 minutes.
• It will form a swollen, gel-like substance.
• Chia water is Ready.
• You can have it as it is, or you can add flavoring to your choice.

Chia pudding recipe

• Take 3 tablespoons of Chia seeds.
• 1 Tablespoon of Honey.
• 3/4^th cup of Milk.
• Mix it all together.
• Leave it to thicken for 10-15 minutes.
• Top it up with the fruits or nuts of your choice.
• Chia Pudding is ready.

Chia overnight oats recipe

• Take Half a cup of instant oats.
• 4 tablespoons of chia seeds.
• 1 cup of milk.
• A pinch of cinnamon powder and salt each.
• A teaspoon or tablespoon of honey or maple syrup depending on your sweet tooth.
• Top it with fruits of your choice.
• Toss these ingredients into a Mason Jar.
• Place it in the fridge overnight. (As the name indicates)
• In the morning, a beautiful jar of overnight oats is ready.

Chia smoothie recipe

• A cup of Milk.
• 2 Tablespoon Chia seeds.
• 1 Banana
• 2 cups of any other fruit of your choice.
• Blend it up.
• Yummy Chia Smoothie is ready to tackle your taste buds.

Taking Dry Chia seeds may land one in the ER

As Chia seeds are hydrophilic, so if a person takes it in dry form, they can absorb water inside up to 12% of their weight, resulting in blockage leading to suffocation or maybe some more adverse effect.

So, if you have difficulty swallowing so it is better to avoid it altogether.

Takeaway

The benefit of chia seeds makes them a superfood of the 20^th Century although we could trace them back to the Aztecs. They are hygroscopic in nature. First, add them to some liquid of choice to make a gel-like base and then drink it. Nature has packed with nutrients, omega-3 fatty acids, and antioxidants. They are good for skin, hair, heart, bones, weight loss, and digestion. So, we shall take them in moderate amounts in our daily diet to avail all their benefits.