How Do Chia Seeds Work?
Chia seeds, or Salvia hispanica, are the edible seeds of a flowering plant in the mint family that is also known as Mexican chia or Salba chia. The seeds are native to Guatemala and Mexico and have a lengthy history. In the prehistoric Mesoamerican and Aztec societies, they were an essential crop. The seeds were a staple of many people’s diets and had therapeutic applications.
Chia is being grown for commercial purposes in a number of nations, including the US, Mexico, Guatemala, Peru, Argentina, and Australia. It is well known that adding the nutrient-dense seeds to a diet rich in nutrients is beneficial.
These days, chia is grown for commercial purposes in a number of nations, including the US, Mexico, Guatemala, Peru, Argentina, and Australia. It is well known that adding the nutrient-dense seeds to a diet rich in nutrients is beneficial. (Image Credit: Getty Images/Moment RF)
Nutrition of Chia Seeds
Chia seeds offer a variety of vital nutrients, such as:
Manganese and calcium
magnesium
Copper Iron Phosphorus Selenium
Alpha-linoleic acid (ALA), an omega-3 fatty acid that supports a lower ratio of omega-6 to omega-3 fatty acids, is another amazing nutrient found in chia seeds. Reduced risks of chronic illnesses like cancer, heart disease, and inflammatory problems are associated with lower ratios. 138 calories are found in one ounce (28 grams) of chia seeds.
They consist of 6% water, 46% carbs (of which 83% are fiber), 34% fat, and 19% protein by weight.
Five ounces, or 100 grams, of chia seeds provide the following nutrients (5Trusted Source):
486 calories
Water: 6%
16.5 grams of protein
42.1 grams of carbohydrates
Zero grams of sugar
34.4 grams of fiber
30.7 grams of fat
3.33 grams of saturated
2.31 grams of monounsaturated fat
Total polyunsaturated fat: 23.67 g
17.83 grams of omega-3
Omega-6: 5.84 grammes
Trans: 0.14 grammes
Interestingly, chia seeds don’t contain gluten.
advantages of chia seeds for health
Chia seeds’ great nutritional content and purported health advantages have made them more and more well-liked in recent years.
These are a few of their primary health advantages.
Elevated amounts of omega-3 in the blood
Chia seeds are a great way to get omega-3 fatty acids, or ALA, which are vital for your body and brain.
But before your body can use ALA, it must be transformed into the active forms like EPA.
Chia seeds may increase blood levels of EPA and ALA by up to 39% and 138%, respectively, according to studies conducted on humans and animals.
might potentially counteract free radicals
lessens the inflammatory response
Conditions like cancer and heart disease can be brought on by persistent inflammation. Chia seeds contain an antioxidant called caffeic acid, which has anti-inflammatory properties. Regular use of chia seeds may also aid in the reduction of inflammatory indicators, which frequently indicate the presence of an inflammatory illness.
could aid with weight loss
Thirty-five percent of your daily fiber intake can be found in one ounce of chia seeds. When you eat seeds, their soluble fiber absorbs water, making them expand in your stomach and making you feel fuller for longer. Chia seeds might assist you in maintaining a healthy weight by making you feel satiated for longer.
Free radical
Chia seeds include antioxidants that can aid in the body’s defense against free radicals. Free radicals harm cells and induce oxidative stress. Consuming foods high in antioxidants may help lower your risk of developing heart disease, cognitive decline, and some types of cancer, among other health problems connected to free radicals.
Among these antioxidants are the following:
Acid caffeine
Acid chlorogenic
Ketoconazole Querceti
Things to Watch Out For
Even though chia seeds have several health advantages, consuming too much can cause issues:
stomach problems. Consuming excessive amounts of chia seeds can result in bloating, gas, diarrhea, constipation, and diarrhea due to their high fiber content. Additionally, chia seeds may exacerbate inflammatory bowel diseases like Crohn’s disease.
How should a skin care regimen use chia seeds?
According to Jangda, you have to include chia seeds in your diet since they enhance nutrient absorption. But they can also be a part of your skincare regimen!
The following day, combine the soaked chia seeds with equal amounts of yogurt or honey. Use it as a DIY face mask by applying it to your face.
If you want to soften, moisturize, and heal your skin, you may also combine mashed avocado or banana with soaked chia seeds.
Adding pulverized chia seeds to any organic oil, such as coconut oil, and using it as a face scrub to remove dead skin cells is another way to include them.
Apply aloe vera gel infused with soaked chia seeds to the skin to relieve sunburn, sensitivity, and inflammation.
Another option is to combine chia seeds and cucumber juice, let them soak for a few minutes, then put the mixture to a cotton eye pad and use it as an eye mask.
Methods for adding chia seeds to your diet
Including chia seeds in your diet is a pretty simple process. All you have to do is sprinkle one or two tablespoons over things like cereal, salads, and yogurt. Chia seeds can be used into pancake batter or other morning foods, or they can be added to soups and smoothies. Because chia seeds are mild in flavor, they are unlikely to overpower the flavor of your food.
A straightforward chia pudding recipe is another well-liked method of including chia seeds in your diet. Chia seeds take on a gelatinous covering when combined with liquid, which causes them to swell up and take on the consistency of pudding.
Mix two teaspoons of chia seeds (dairy, soy, or almond) with half a cup of milk. Use a lidded container, such as a mason jar.
Tightly shut the lid and give it a good shake. After ten minutes, shake once more to ensure that no clumps remain.
Place in the refrigerator for at least 15 minutes; the pudding will thicken better if left overnight or for at least 4 hours.