Table of Contents:
- Introduction to Chia Seeds
- The Beneficial Effects of Chia Seeds
- How Chia Seeds Benefit Our Skin and Hair Health
- Chia Seeds in Weight Loss Diets
- How to Make Chia Pudding and Other Uses of Chia Seeds
- The Dangers of Chia Seeds
- External Use for Skin and Hair Care
- Summary
The Chia Seed – Introduction
Chia seeds (pronounced: chee-ah seeds), also known as Aztec sage seeds (Salvia Hispanica), are a plant species native to Central and Southern Mexico, as well as Guatemala.
The Aztecs cultivated it in pre-Columbian times, and according to economic historians, it was at least as important a food source as corn. The Aztecs and Mayans also used it for medicinal purposes. Today, chia seeds are similarly consumed with great enthusiasm, as their nutrient and fiber content are outstanding, and they have proven health benefits.
Despite its centuries-old history, chia seeds are classified as a "novel food" in the European Union, meaning that their sale is subject to strict regulatory processes.
Nowadays, chia seeds can be found not only in health food stores but also on the shelves of major grocery chains. Prices may vary depending on the store and distributor.
However, this amount can last a long time, as the maximum recommended daily intake is 15 grams, which is also indicated by manufacturers on the packaging.
But what exactly is this tiny superfood good for?
The Beneficial Effects of Chia Seeds
- Rich in Omega-3 fatty acids
- High in fiber
- Increases the feeling of fullness, may aid in weight loss
- Helps regulate blood sugar and blood pressure
- Rich in vitamins and minerals
- Contributes to the health of teeth and bones
- Enhances the appearance of hair and skin
- Effective against depression
- Improves digestion and optimizes metabolism
Despite its small size, chia seeds contain numerous important micro- and macronutrients, and by consuming them daily, we can contribute to maintaining our health and potentially overcoming health issues.
Rich in omega-3 and omega-6 fatty acids
Chia seeds contain omega-3 fatty acids in plant form, which are known to aid in fat transport, the production of anti-inflammatory prostaglandins, and have a positive effect on our immune system.
Omega-3 fatty acids stabilize blood cholesterol levels, and with their help, the risk of heart attacks and atherosclerosis can be reduced.
It is important to note that omega-3 fatty acids are not only found in fish, and with superfoods like flaxseeds or chia seeds, they can be easily incorporated into a plant-based diet.
In fact, chia seeds contain more omega-3 fatty acids than salmon.
But how much omega-3 and omega-6 fatty acids do we need to maintain our health? The recommended daily intake by health organizations is 250-500 milligrams, but on average, people generally consume only one-eighth of this amount regularly.
In cases of avoiding fish consumption or improper nutrition, supplementing with omega-3 fatty acids becomes especially important, and in addition to dietary supplements, chia seeds provide an excellent alternative.
The Role of Omega-3 Fatty Acids in Children
Omega-3 fatty acids benefit both adults and children by positively impacting the nervous system, heart, and brain function.
Naturally, they are found in brain cells and the retina, and consuming them can enhance brain function and contribute to maintaining eye health.
This is especially important for developing bodies, as omega-3 fatty acids can enhance concentration, memory, and problem-solving skills, and in children, they can help overcome learning difficulties.
Some research suggests that they may also be effective in treating attention deficit hyperactivity disorder (ADHD).
Since reduced levels of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have been observed in hyperactive children, studies have investigated how increased intake of essential fatty acids can contribute to managing their symptoms.
In children who participated in the study, concentration abilities improved, and the level of hyperactivity significantly decreased.
It is therefore very important that children also consume an adequate amount of foods rich in omega-3 fatty acids.
Many children dislike or refuse to eat seafood, but we don't necessarily need to rely on supplements to ensure our child's proper development.
Chia seeds can easily be incorporated into the diet of the whole family—they can be mixed into muesli, yogurt, or smoothies, or even baked into bread or pastries.
Fighting Depression with Omega-3 Fatty Acids
Medical research has shown that consuming omega-3 fatty acids can help in overcoming depression and other mental illnesses.
The reason for this is that a deficiency in omega-3 polyunsaturated fatty acids may predispose individuals to various psychological disorders, including depression.
A group of Canadian researchers conducted a randomized, double-blind study involving 423 patients with unipolar major depression. Over the course of 8 weeks, the patients took dietary supplements containing fish oil. The study revealed that high-dose consumption of omega-3 fatty acids was as effective as antidepressant medications.
Supports Fetal Development in Pregnant Women
Scientific research over the past two decades has shown that high doses of omega-3 intake during pregnancy not only contribute to the health of the mother but also promote the healthy development of the fetus.
More and more studies have identified a link between omega-3 consumption during pregnancy and the baby's learning abilities and later behavior.
Adequate consumption of omega-3 fatty acids is essential not only during pregnancy but also while breastfeeding, as it plays a crucial role in the baby's brain development.
For pregnant and breastfeeding mothers, ensuring sufficient intake of DHA (docosahexaenoic acid) fatty acids is particularly important, with a recommended daily intake of 300 mg.
Rich in fiber
Chia seeds are not only rich in unsaturated fatty acids but also extremely high in fiber, making them beneficial for our digestive system.
This tiny black seed contains 34.4 grams of fiber per 100 grams, surpassing the fiber content of most grains, flaxseeds, and dried fruits.
The recommended daily fiber intake for men under 50 is 30.8 grams, and for women under 50, it is 25.2 grams. For men over 50, the recommendation is 28 grams, and for women over 50, it is 22.4 grams.
We can easily increase our fiber intake by regularly consuming vegetables, fruits, nuts, and whole grains. Due to chia seeds' exceptionally high fiber content, even a small amount can have noticeable benefits.
One serving of chia seeds (15 grams, about 2 tablespoons) provides nearly 6 grams of fiber, which can easily be added to breakfast. However, it's important not to exceed the recommended amount and to maintain a varied and balanced diet.
Fiber is not only important for the digestive system but can also help in the management and prevention of diabetes. Additionally, it contributes to the prevention of cardiovascular diseases, high blood pressure, and colon cancer.
With chia seeds for the health of our skin and hair
Chia seeds are rich in vitamins, minerals, and antioxidants:
| Chia Seed Micronutrients | /100g |
|---|---|
| Calcium | 631 mg |
| Potassium | 407 mg |
| Vitamin B3 (Niacin) | 883 mg |
| Magnesium | 335 mg |
| Phosphorus | 860 mg |
| Selenium | 55.2 µg |
| Iron | 7.72 mg |
| Zinc | 4.58 mg |
Vitamins and minerals are essential for the optimal functioning of the body.
Chia seeds contain large amounts of minerals such as magnesium, potassium, selenium, iron, and zinc, all of which contribute to maintaining the normal condition of the skin and hair.
Zinc nourishes the hair and nails and plays a role in the formation of new cells. Selenium protects the skin from harmful UV rays, iron can help reduce hair loss, while B vitamins stimulate hair growth and improve the skin's appearance.
Therefore, incorporating chia seeds into your diet is recommended if you desire shiny, long hair and glowing skin, as their regular consumption replenishes these important “beauty vitamins.”
Some studies suggest that omega-3 fatty acids can also help maintain beauty. Thanks to their anti-inflammatory properties, they reduce the occurrence of acne, nourish dry and sensitive skin from within, and protect it from harmful UVA and UVB rays. Additionally, they stimulate hair growth.
Consumption of chia seeds during a diet
| Chia Seed Nutritional Value | Per 100 grams |
|---|---|
| Energy (calories) | 486 kcal |
| Protein | 16.5 grams |
| Carbohydrates | 42.1 grams |
| of which sugars: | 0 grams |
| Fiber | 34.4 grams |
| Fat (total): | 31.4 grams |
| of which: | |
| Saturated fat: | 3.8 grams |
| Monounsaturated fats: | 2.7 grams |
| Polyunsaturated fats: | 24.9 grams |
| Omega-3 fatty acids: | 17.83 grams |
| Omega-6 fatty acids: | 5.84 grams |
| Trans fats: | 0.14 grams |
Regular consumption of chia seeds is highly recommended for those on a diet or looking to lose weight.
This is not because they are a miracle fat-burning food—without a proper diet, the pounds won’t melt away on their own. However, due to chia seeds' high fiber content, metabolism can be optimized, which helps prevent constipation and other digestive and absorption issues that may hinder weight loss.
Chia seeds have excellent water-binding properties, which means they fill you up quickly and increase the feeling of fullness. Additionally, the indigestible fibers help keep insulin levels low and slow down the absorption of sugars entering the body.
Chia seeds are also rich in protein and unsaturated fats, contributing to proper fat metabolism and, indirectly, to weight loss. Therefore, during a diet, it is beneficial to start the day with a serving of chia seed oatmeal, as it can help establish the normal functioning of the metabolism.
How to Make Chia Pudding
Chia seeds can be used in numerous ways in the kitchen, and with the following recipe, you can make a delicious and nutritious breakfast, snack, or dessert.
Making chia pudding is incredibly simple; you'll only need a few ingredients and some patience, as it’s best to prepare it the night before to achieve the right consistency. Chia seeds can absorb 10 to 15 times their weight in liquid, so you can achieve a pudding-like texture without cooking.
The quantities below are for one serving, but you can, of course, prepare multiple servings at once.
Vegan Chia Pudding Recipe
Ingredients (for 1 serving):
- 15 grams of chia seeds (2 flat tablespoons)
- 150 ml plant-based milk (almond milk/coconut milk/rice milk)
- 1-2 teaspoons of sugar or erythritol for sweetening
- Any fruit (banana, strawberry, raspberry, blueberry, etc.)
Other Uses of Chia Seeds in the Kitchen
As evident from the above, chia seeds offer numerous health benefits, making it worthwhile for everyone to include them in their diet.
Of course, chia seeds aren’t just for pudding. You can add them to your breakfast muesli or oatmeal, use them as an additional ingredient in fruit or vegetable smoothies, and even bake them into bread or pastries. Ground chia seeds can also be easily used, and in fact, their beneficial properties may be more readily absorbed in this form.
Chia seeds are also excellent for vegan or plant-based diets. You can add them to your plant-based burger patties or use them to make an egg substitute, which can be utilized in baking.
Vegan Egg Substitute Using Chia Seeds
Making a vegan egg substitute with chia seeds is also very simple, requiring only chia seeds and water. To replace 1 egg, use 1 tablespoon of (ground) chia seeds and 3 tablespoons of water, then wait for 10 minutes.
Making Jam with Chia Seeds
You can quickly and easily make jam using any fruit and chia seeds, thanks to their superb gelling properties, eliminating the need for cooking.
Blend 200 grams of fruit into a puree, add sugar, honey, or natural sweetener to taste, and 100 ml of water. For thickening, use 50 grams of chia seeds. Place the mixture in the fridge and let it sit for a day.
The Dangers of Chia Seeds
Consuming dietary fiber is essential for the proper functioning of the digestive system; however, it’s important to monitor the quantity.
Since chia seeds contain more fiber than most grains, seeds, and vegetables, it’s easy to overconsume them, which could undermine their positive effects. Excessive fiber intake can lead to bloating, diarrhea, or even constipation.
It is important to mainly consume chia seeds mixed with liquid and not to exceed the recommended daily amount of 15 grams. One tablespoon contains around 7-8 grams, while a teaspoon is about 2.5 grams, meaning 15 grams of chia seeds is equivalent to 2 flat tablespoons.
According to the European Food Safety Authority (EFSA), chia seeds can cause cross-allergic reactions in individuals sensitive to sesame or mustard seeds, so those with such sensitivities should exercise caution when consuming chia seeds!
External Use of Chia Seeds (Hair Mask, Face Mask)
Thanks to the high omega-3 fatty acid and mineral content of chia seeds, they beautify the skin from the inside, but if you're looking for an extra boost, you can also incorporate them into your skincare or haircare routine.
Chia seeds can be used as a natural exfoliant, and with just 2 simple ingredients, you can create a great face or hair mask. The omega-3 fatty acids found in chia seeds help restore red, irritated, or scarred skin and protect the outer layer of the skin from bacteria.
Hair Mask
Mix chia seeds with water, add aloe vera, and blend the mixture. Apply it to your scalp and the entire length of your hair, let it sit for 30-40 minutes, then rinse thoroughly with lukewarm water and shampoo.
Face Mask
Mix chia seeds with a bit of honey, let it sit for 10 minutes, and then apply it to your face. After 30 minutes, rinse it off.
Summary
In what cases is it worth incorporating chia seeds into your diet?
- Digestive issues
- Constipation
- Weight loss
- Diabetes
- High blood pressure
- Insulin resistance
- Depression
- Hyperactivity
- Low energy levels
- Vegan diet
We hope you found our article useful! If you have any experiences related to the topic, feel free to share them with us in the comments!
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