7 Proven Health Benefits of Chia Seeds

Chia seeds, also referred to as Salvia Hispanica, are a type of flowering plant in the mint family. Although originally from Mexico and Guatemala, these seeds are now more widely distributed. They are available in white and black. Their nutritional value is the primary distinction. Black Chia seeds are more nutritious than white Chia seeds because they contain more protein and fiber.

If you’re a fan of the Kardashians, you’re probably aware of how her go-to chia pudding rose to internet fame. It’s amazing how these tiny, black-and-white seeds have caught on as a trend online, particularly on social media sites. Despite being tiny, chia seeds are incredibly nutritious

Here are 7 health benefits of chia seeds, all supported by research.

1. Highly nutritious.

Based on research, Chia seeds are an ancient oilseed that the Maya and Aztecs consumed as food. Chia seeds were eaten alone or in combination with other cereals in these cultures. They were occasionally drunk as a beverage when ground into flour and mixed with water. Chia seeds went extinct for many years before being rediscovered in the middle of the twentieth century. Because of their exceptional benefits, chia seeds have piqued the interest of nutritionists, academics, and businesses. 2 tablespoons of chia seeds contain the following nutrients, according to myfitnesspal:

Total Calories: 120

Fats: 8g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 160mg

Carbohydrates: 8g

Fiber: 8g

Protein: 4g

Calcium: 13 %

Iron 11.1%

Zinc: 12%

It’s incredible that 2 tablespoons of chia seeds have that much nutritional value. Notice that two tablespoons of chia seeds have the same amount of protein in a regular-sized egg. This means that chia seeds can provide vegans with a good source of protein.

2. Benefits of chia seeds for glowing skin.

Have you ever heard of chia seeds being referred to as “the beauty seeds”? This is why. The Aztecs pressed chia seeds for their oil, which they used to hydrate and treat their skin. Chia seeds are high in omega-3 fatty acids, also known as “n-3s.”

An experiment was conducted to examine the potential benefits of topical omega-3 fatty acid oils extracted from chia seeds. This was done on five victims with pruritus brought on by either diabetes or ESRD and 5 healthy participants with xerotic pruritus symptoms (these are types of skin disorders). For an 8-week period, a topical preparation containing 4% chia seed oils was administered.

When the topical cream was used for 8 weeks, all patients’ skin hydration, lichen simplex chronicus, and prurigo nodularis significantly improved. A similar improvement was observed among healthy participants with xerotic pruritus. No negative effects were observed in any of the patients or volunteers studied.

3. Chia seeds for hair growth.

According to science, the body cannot produce zinc on its own; it must be obtained through nutrition. Chia seeds are high in zinc, which is one of their health benefits. Zinc is an essential nutrient for hair growth and plays an important role in the body. If you are zinc deficient, you may experience hair loss, which can progress to alopecia, an autoimmune condition that causes hair loss. An experiment comparing 312 participants with hair loss to 32 controls discovered that patients with alopecia had lower zinc levels.  

Graying hair in adolescence or childhood may be caused by a deficiency in vitamins and minerals like selenium, vitamin B12, folate, vitamin D, and iron. By including these deficient vitamins, premature graying can be reduced. The good news is that chia seeds are jam-packed with all these vitamins.

4. Helps females with PCOS.

Polycystic ovary syndrome (PCOS) is a condition that affects the functioning of the female ovaries. A person with PCOS has irregular periods. According to this study, the majority of females with PCOS have insulin resistance. Chia seeds include vitamin D, which is an efficient insulin-resistance supplement.

According to this scientific study, women with insulin resistance respond better to vitamin D than to phosphorus. The study’s findings suggest that vitamin D plays a crucial role in PCOS. Other research suggests that zinc and magnesium, both of which are included in chia seeds, are beneficial insulin-resistance minerals.  

5. Health benefits of chia seeds for sex drive.

Is this something new to you? I’m guessing you’re nodding your head. Chia seeds include zinc, magnesium, and vitamin D, all of which are essential for male sex drive.

This experiment was conducted on three separate groups of men: one group of healthy men with vitamin D deficiency, one group of men with vitamin D insufficiency, and one group of men with normal vitamin D status. A questionnaire was subsequently distributed to these patients in order to assess their sexual functioning and the severity of their depression. The study’s findings show that low vitamin D levels have an effect on male sexual function and that the degree of sexual dysfunction is proportional to vitamin D insufficiency.

Zinc is required for the creation of testosterone, a male sex hormone that regulates sexual drive. This study concludes that zinc is important in regulating testosterone levels in healthy men’s blood.  Magnesium then aids in relaxation, which allows you to get into the mood.

6. Stomach and gut health

Another health benefit of chia seeds is that they aid with digestive wellness. According to the nutritional value listed above, 2 tablespoons of chia seeds contain 8 grams of fiber. Chia seeds have an insoluble fiber content. Chia seeds swell and form a gel-like texture when soaked in any liquid. According to the US National Library of Medicine, the gel adds thickness to your stool, encouraging regular bowel movements and assisting in the prevention of constipation.

So now you know what to include in your diet if you struggle with constipation! Stock up on tissue paper as well!

7. May aid weight loss

Fiber consumption can aid with weight loss. This is how. Because fiber slows digestion, you will feel fuller for longer and may eat less as a result.  According to a recent article published in Annuals of Internal Medicine, for persons who struggle to stick to more complex diet programs, a simple approach to weight loss that focuses just on increased fiber intake may be a realistic option.

Side effects of chia seeds

Chia seeds have several health benefits, but they can have a few drawbacks if not ingested correctly. According to Healthline, 1.5 teaspoons of chia seeds twice each day is the daily recommended.

Because of their high fiber content, chia seeds may cause digestive difficulties if consumed in excess of the daily guideline. Diarrhea, bloating, and abdominal discomfort constitute a few of the symptoms.

Some people, like any other food, may be allergic to chia seeds, which are uncommon. This study demonstrates that chia seeds, like hazelnuts and sesame seeds, have common structural characteristics that may trigger allergic reactions. Some persons may have cross-sensitization as a result of this.

Please ask your doctor if you are unsure whether or not to consume chia seeds.

When buying chia seeds, check the nutritional label and keep to the suggested daily intake.

How to eat chia seeds

There is no right or wrong way to consume chia seeds for their health benefits. Depending on the person’s preferences, chia seeds can be put in oatmeal, crushed up, and added to smoothies, or used to make pudding for dessert. Check out this mango chia pudding parfait with yogurt. Excellent for breakfast or a snack.

The only piece of advice I can give is to soak your chia seeds in liquid for at least 20 minutes before consuming them. Chia seeds are water-absorbent, so when they are soaked for a while, they swell. Chia seeds could absorb the water in your system if you eat them without first soaking them, which could induce dehydration.

Just make sure to stay well hydrated if you prefer eating dry chia seeds.