It is no secret that chia seeds are among the healthiest food in the world.
With just two tablespoons daily, it is sufficient to keep us in the pink of health with good source of protein, healthy fats, fiber, vitamins, antioxidants, and essential minerals. As if these benefits are not enough to convince you to include chia seeds in your diet, they can also promote weight loss and reduce your risk of chronic diseases.
Originally used as equine feed, chia seeds was only recently recognised as a modern day superfood for humans. In the past few years, benefits of chia seeds have become so well-known that they are consumed by many health conscious people all over the world.
Still not exactly sure what these tiny black seeds can do for you? Here are some health benefits of chia seeds that are supported by studies.
Chia Seeds Have Anti-Aging Properties
Chia seeds are one of nature’s most powerful antioxidants such as quercetin, caffeic acid, myricetin, chlorogenic acid etc. These seeds speed up the skin repair system and prevent further damage by promoting healing of skin cells. They are also great for reversing damaged issue due to environmental pollution and unhealthy lifestyle such as smoking and drinking alcohol.
The high content of omega fatty acids, amino acids and protein promote cell and tissue regeneration. Because of its size, the nutrients are easily absorbed into the skin cells after consumption, encouraging immediate cell repair and regeneration.
Chia Seeds Heal Skin Inflammation
Chia seeds have anti-inflammatory properties that calm red, angry skin such as acne, eczema, or rosacea. The anti-inflammatory property in chia seed is due to the omega 3 fatty acids. They help fight inflammation by helping the body in retaining fat soluble vitamins and inhibiting pro-inflammatory C-reactive protein. Omega 3 fatty acids can also retain moisture in skin cells by improving the skin barrier so that you don’t lose too much moisture. This leads to plump, healthy skin with reduced appearance of wrinkles and fine lines.
Promote Hair Growth For Thicker, Stronger Hair
Being naturally rich in protein, omega 3 & 6 fatty acids, zinc and other powerful antioxidants, chia seeds are also found to improve your hair quality. Protein, sulphur and amino acids are natural building blocks for strong and healthy hair. These compounds are found in large quantity in chia seeds.
Eat more chia seeds to strengthen your hair follicles and have thicker, stronger hair!
Chia Seeds Are Beneficial For Weight Loss
Many health experts believe that chia seeds are capable of helping people lose weight effectively.
When soaked in water for five minutes, chia seeds expands in size because the fiber absorbs large amounts of water. When consumed, they continue to expand in the stomach and makes a person feel full. By doing so, it slows the absorption of food and reduces a person’s appetite and food intake.
Although chia seeds do not have a direct effect on weight loss, it reduces a person’s appetite by making you feel full all the time. Include a tablespoon of chia seeds in your meal and you will notice that you will substantially reduce your food intake!
Chia Seeds Improve Health Conditions In Type 2 Diabetic Patients
A study was done on diabetic patients by giving them chia seeds or wheat bran for 12 weeks.
Those who consumed chia seeds saw a remarkable improvement in several health markers. Blood pressure reduced by 3-6 mm/Hg and and inflammatory marker called hs-CRP decreased by 40%. Although there was a slight fall in blood sugar levels, it was not statistically significant.
One of the explanations given for the reduction of blood sugar level spikes is because of its high fiber content. However, this needs to be confirmed in further studies.
Researchers have also found evidence from observational studies to suggest a strong inverse relationship between consumption of whole grain and the risk of diabetes. This is due to the many beneficial compounds of whole grains, including complex carbohydrates, vegetable protein, n-3 PUFAs, dietary fiber, minerals, antioxidants.