A published study in the Global Journal of Health Science, 2018 titled 'How Seeds Increase Intelligence' demonstrated that supplementing with 5g of chia seeds over 21 days not only enhances cognition but also leads to improvements in verbal intelligence and problem-solving abilities! Beyond their health benefits, Chia seeds are also an excellent skincare ingredient, ideal for blemish prone skin due to its lightweight gel-like hydration properties. Lets delve into the amazing benefits of chia seeds and how we can enjoy them in our food as well as in our natural skincare.
Chia Seeds are a superfood
Originating from Mexico and Guatemala, chia holds a historical significance, considered as crucial as corn in these regions. Derived from the Salvia Hispanica plant, a member of the mint family, chia was used by Mayan and Aztec warriors to sustain hydration in challenging desert conditions, owing to its exceptional water-absorbing capability. Beyond its historical roots, chia Seeds have emerged as a noteworthy superfood trend, seamlessly blending into popular culinary creations such as smoothies, salads, and standalone treats like chia pudding. One of the most amazing benefits of chia is that it contains all nine essential amino acids, making it a complete plant protein. However, it's important to note that chia comprises two distinct components - chia seeds and chia oil.
Chia seeds are a nutritional powerhouse, boasting a rich array of nutrients such as fibre, antioxidants, omega-3 fatty acids, calcium, vitamins, and minerals. Extracted from these seeds through a cold-pressing process, chia oil stands out for its predominant composition of fatty acids, particularly omega-3 and omega-6, making it a valuable source of beneficial fats. Often integrated into dietary supplements to boost fatty acid intake, chia oil is versatile, doubling as a dressing and drizzle over salads.
The primary distinction between chia seeds and chia oil lies in their fibre content. While chia seeds are abundant in fibre, a quality contributing to their gel-like consistency when mixed with liquid, chia oil typically lacks the fibre present in whole chia seeds.
Chia seeds helps you feel fuller for longer
Chia seeds excel at keeping you full for extended periods, thanks to their high protein content of 16.9% and a significant fibre content of 32.6%, surpassing other cereals and superfoods. The soluble fibre in the seeds absorbs water and stomach acids, expanding to intensify the feeling of fullness when consumed. Research indicates that a mid-morning snack with 7g or 14g of chia seeds increases fullness and reduces hunger, resulting in a 25% reduction in lunchtime calorie intake. Incorporating chia seeds into your diet not only enhances nutrition but also promotes satisfaction and naturally reduces cravings.
Chia is full of antioxidants
Chia seeds are also a rich source of antioxidants, boasting polyphenols like caffeic acid, rosmarinic acid, myricetin, and quercetin. These antioxidant compounds play a pivotal role in protecting the skin from free radicals, the factors that contribute to aging and fine lines. Their protective influence extends to environmental stressors like UV radiation and pollution, promoting a more youthful and radiant complexion. Chia seed oil, packed with antioxidant and anti-inflammatory fatty acids, has been clinically proven to improve skin hydration and strengthen its protective barrier. Studies indicate that topical application of skincare products with 4% chia seed over an 8-week period resulted in improved skin hydration and reduced irritation.
Ready to add some Chia Seeds into your diet?
Feel like something sweet? Try this dehicious Chia based Chocolate Mousse
- 3/4 cup chia seeds
- 1/2 cup cacao powder or unsweetened cocoa powder
- 1 teaspoon vanilla extract
- 2 tablespoons maple syrup or honey
- 1/2 teaspoon vanilla extract
- 2 1/4 cups nut milk
- 1 can (14 ounces) unsweetened coconut cream
- 1/2 teaspoon flakey sea salt
Add all the ingredients to the food processor with a splash of water. Blend into a smooth, delicious mixture and top with fresh raspberries or cacao nibs. Enjoy!
If you prefer something savoury, these Chia and Flax Seed Crackers are deicious.
- Pumpkin Seeds
- Sesame Seeds
- Flax Seeds
- Chia Seeds
- Dried herbs and salt
Add all the seeds to a bowl. Sprinkle over the salt and dried herbs, if using. Then pour in the water. Set aside for 10-15 minutes to allow the seeds time to soak up the water.
Chia Seed Gel Skincare
The texture of this nutrient-rich chia seed gel cream is light-weight yet provides great hydration making it ideal for blemish prone and combination skin.