What’s beneficial for our internal health can also work wonders for our external appearance. Chia seeds, one of the healthiest foods on the planet, are rich in nutrients such as omega-3 fatty acids, dietary fibers, essential minerals, and more. Beyond aiding in weight control, these nutrients offer a range of benefits, including combating hair loss. In this post, we’ll delve into the properties of this magical ingredient, explore how the fantastic benefits of chia seeds can enhance hair growth, and discuss various ways to incorporate them into your hair care routine.
What are Chia Seeds?
Chia seeds are tiny white, dark brown, or black seeds of the chia plant or Salvia hispanica, which belongs to the mint family (1). They are flat and ovular in structure and have a smooth and glossy texture. Being native to Mexico and Guatemala, chia seeds were traditionally used by the ancient Aztecs and Mayans. However, they are becoming more popular worldwide due to their excellent nutritional value and versatility. Large amounts of omega-3 fatty acids, fibers, proteins, antioxidants, and minerals in chia seeds make them a superfood, benefiting our internal health and enhancing our appearance. When it absorbs liquid, chia seeds form a gel-like substance used as an egg replacement or a natural thickener (2), (3). Add soaked chia seeds to porridge, pudding, baked goods, salads, yogurt, and smoothies. The body absorbs them as an unprocessed, whole-grain food item (4).
According to Mayan language, the word ‘chia’ means strength (5). Aztec warriors used to consume these seeds for endurance as just one spoonful of them could sustain them for one whole day. The staple food is even used as currency by the Aztecs.
Read Also – Health, Skin, and Hair Benefits of Fenugreek Seeds You Need to Know
Nutritional Value of Chia Seeds
Here is the nutritional profile of the humble chia seeds:
- The seeds are a rich source of essential fatty acids, which cannot be synthesized in the body and must be ingested through food. Almost 75% of these fats are omega-3 alpha-linolenic acid (ALA) and 20% are omega-6 fatty acids (6).
- Just like other seeds, chia seeds are rich in high-quality plant-based proteins. They contain nearly 19% protein, more significant than most other cereals and grains (7). You can get all nine essential amino acids from chia seeds
- Chia seeds may deliver you a significant portion of your recommended daily intake of dietary fibers. It has been found that almost 80% of its carbohydrate content is available in the form of insoluble fibers.
- The seeds are a great source of essential minerals like manganese, phosphorus, zinc, copper, selenium, magnesium, calcium, iron, etc. However, the vitamin content of chia seeds is limited, and they contain only vitamins A, B, and C.
- Chia seeds also comprise plenty of beneficial plant compounds like antioxidants, which include chlorogenic acid, caffeic acid, quercetin, kaempferol, etc. (8) The amount of antioxidants present in these seeds is more than what you can find in cranberries.
- An ounce of chia seeds contains as low as 138 calories.
- They are free from gluten.
Chia seeds are known to be the best plant sources of omega-3 fatty acids. They have been found to contain even more omega-3 fatty acids than what flax seeds contain (9). But they are not as potent as the omega-3 fatty acid content of fish oil (EPA and DHA).
Read Also – 18 Amazing Sunflower Seeds Benefits For Health, Skin, and Hair
Health Benefits of Chia Seeds
Before explaining how chia seeds boost hair growth, let us take a look at the health benefits offered by the ingredient:
- Chia seeds’ high dietary fiber content effectively stimulates weight loss. They get swollen by absorbing water in the stomach and suppress appetite by keeping you full for longer (10). Hence, regular intake of these seeds will help you shed those excess kilos and reduce your belly fat significantly.
- Chia seeds are packed with insoluble fibers and help relieve constipation by slowing digestion, improving gut health, and aiding bowel movement (11).
- An abundance of omega-3 fatty acids and a comparatively lower omega-6 to omega-3 ratio in chia seeds keep our cardiovascular system healthy.
- The seeds’ anti-inflammatory properties help decrease inflammation and keep several chronic conditions, like arthritis, metabolic syndrome, etc., away (12).
- The seeds may prevent type 2 diabetes by reducing insulin resistance and regulating blood sugar levels in our body (13).
- Chia seeds can lower cholesterol levels and blood pressure (14). It eventually reduces the risks of hypertension, irregular heartbeat, and coronary heart disease.
- Plenty of omega-3 fatty acids and alpha-linolenic acid in chia seeds may help you fight against different types of cancer, including breast cancer. (15)
- Chia seeds increase your protein intake, which is highly beneficial in losing weight and repairing damaged tissue.
- Antioxidants in chia seeds may protect your cells from oxidative stress, thereby keeping signs of aging at bay (16).
- The tiny seeds are high in vitamins, minerals, and omega-3 fatty acids, which help boost metabolism, sustain energy, and curb depression.
When soaked in any fluid (water, milk, etc.), chia seeds absorb it immediately and swell up. In fact, they absorb liquid up to 10 to 12 times of their own weight and develop a gelatinous coating around themselves. This gel-like mass increases the volume of any food in our gastrointestinal tract, thereby keeping us full for a long time.
Read Also – Amazing Benefits of Sabja Seeds for Health, Skin, Hair, and Weight Loss
How Do Chia Seeds Help Hair Growth?
Now, here is how chia seeds improve the health of our hair and give it a gorgeous look:
- Our hair is primarily made of a protein called ‘keratin.’ Consuming protein-rich chia seeds helps restore the hair protein, making the mane look healthier, thicker, and more robust.
- Copper and zinc are two minerals found in chia seeds that are highly critical to the hair’s health. Copper helps reduce hair thinning, while zinc helps repair damage and prevent scalp infections.
- It is found that men and women deficient in omega-3 fatty acids experience more hair loss when compared to those who do not have a deficiency. The essential fatty acids stimulate the hair follicles to induce hair growth. Chia seeds, rich in omega-3 fatty acids, may help control hair loss by overcoming this deficiency. It is also helpful in making the hair lustrous and shiny.
- Iron loss from the body is one of the significant causes of hair loss among women. Intake of chia seeds may restore the iron levels in the body, thus promoting better circulation of blood throughout the scalp and encouraging hair growth.
- The seeds help promote better sleep, which is essential to relieve stress. Once you are free from stress, you can bid goodbye to several hair problems naturally.
- When soaked in water for a long, chia seed gel can effectively hydrate dry and frizzy hair, thus promoting hair growth.
Read Also – How to Use Flax Seeds for Hair Growth? – Benefits, Side Effects, and More
Chia seeds are enriched with amino-acids, antioxidants, copper and other nutrients. It controls the production of melanin, a substance responsible for color of the hair. Consumption of chia seeds can reduce or prevent the occurrence of grey hair.
How do you use chia seeds for hair growth?
Ingesting chia seeds is the best way to get the maximum benefits from them for your hair. However, you can also use them in your DIY beauty treatments. We tell you about various ways in which you can use the seeds to get great hair:
By Consuming Chia Seeds
- Add a teaspoon of chia seeds to a glass of water or lemonade. Please wait for 10 minutes for them to swell up. Drink the mixture soon after.
- Crush chia seeds into a fine powder and add it to your puddings or baked foods.
- You can sprinkle some seeds on your breakfast cereals every morning.
- Use two teaspoons of chia seeds gel in your favorite smoothie daily; you will never complain of lackluster hair anymore!
By Applying Chia Seeds to Hair
- Add two teaspoons of chia seeds to a cup of water. Leave it for 10 minutes till the seeds swell up. Now, add a teaspoon of lemon juice to it and mix well. Rinse your hair with this concoction to make it solid and glossy.
- Soak one teaspoon of chia seeds in 1/4 cup of almond or coconut milk. Leave for 10 minutes. Once it turns into a gel-like mass, apply it all over the scalp as a mask. Wait for 10 minutes and wash off with a mild shampoo. The mask will prevent hair loss and make your hair healthier.
- Make a hydrating hair mask with Chia seed oil to treat dry and damaged hair. Add two egg whites and a small portion of yogurt to chia seed oil. Apply it on your scalp and hair for 40-45 minutes. Wash it off with lukewarm water using a mild shampoo. This mask will have moisturizing effects and make hair shiny and strong.
- Add 1/3 cup of apple cider vinegar and two tablespoons of organic honey to your soaked chia seeds mixture. Leave it on your hair for 30 minutes before washing it with a mild shampoo. This concoction will make you solid and glossy.
Adverse Effects of Chia Seeds
Chia seeds are known to have no severe side effects. However, overconsumption may lead to gastrointestinal problems like bloating, constipation, etc. Hence, start with a minimal amount and increase it gradually as your stomach adjusts. Also, make sure that you consult your doctor before beginning a chia seeds diet, especially if you are a pregnant woman, a nursing mother, or a person taking blood-thinning medications.
How To Make The Most Of Your Chia Seeds Consumption
Given the benefits of chia seeds as food and being good for your hair, there’s no doubt that you can incorporate this superfood in every part of your day. Yet keep in mind that including chia seeds alone in your diet isn’t enough to boost your overall health. To maximize your chia seed consumption, you can cook delicious recipes full of other nutritious ingredients, such as:
- Salad topped with chia seeds
- Homemade buckwheat bread
- Fruit-flavored water with chia seeds
- Chia seed oats and nutcrackers
- Chia seed pancakes
Aside from enhancing your nutrition and diet with chia seeds, giving importance to your wellness is critical to having a healthy and happy life. After all, taking care of different aspects of your health will make your consumption of chia seeds worthwhile.
Here are some health and wellness tips to make the most out of eating chia seeds:
- If you’re using chia seeds for weight loss, boost your body’s regeneration with healing crystals. You can wear them as accessories or display them inside your home. They emit specific healing energies depending on the stone.
Take chia seeds as your pre-workout snack. Its high protein and magnesium content boosts energy and aids muscle development.
Summary:
Chia seeds are tiny white, black, or dark brown seeds of the chia plant, which belongs to the mint family. Being rich in omega-3 fatty acids, antioxidants, dietary fibers, proteins, and essential minerals, these seeds are considered highly nutritious and extremely beneficial for our health. They are also quite good for our hair and can help us improve its health and appearance significantly. You can either consume chia seeds or apply it to your hair for making it healthier, thicker, and shinier.
Frequently Asked Questions (FAQs)
How Much Chia Seeds Should You Eat a Day?
The recommended daily dosage of chia seeds is 1(1/2) tablespoons or 20 grams twice a day.
How Do You Use Chia Seeds for Weight Loss?
Consuming chia seed water can help you with weight loss. Add one tablespoon of chia seeds to a glass of water and allow them to soak very well for 10-20 minutes. Then, down it. If you wish, you can add natural sweeteners or flavors to it.
How Much Chia Seeds Should I Eat to Lose Weight?
You may eat ten to 30 gm. of chia seeds daily based on your weight loss requirement.
Can Chia Seeds Get Stuck in Your Intestines?
Dry, whole chia seeds can get stuck in your intestinal lining and cause discomfort and bloating. So, it is always advised to have well-soaked chia seeds.
Do You Need to Refrigerate Chia Seeds?
Refrigerating chia seeds may extend their shelf life. It also prevents them from oxidizing or their volatile oils from getting rancid.
References:
- “Chia Seeds: Microstructure, Mucilage Extraction, and Hydration,” ScienceDirect.com
- “Gelling Properties of Chia Seed and Flour,” ncbi.nlm.nih.gov
- “Chia (Salvia hispanica L) Gel Can be Used as Egg or Oil Replacer in Cake Formulations,” ncbi.nlm.nih.gov
- “The Truth About Chia“, WebMD.com
- “Chia Seed (Salvia hispanica): An Ancient Grain and a New Functional Food,” TandFOnline.com
- “Chia Seeds As a Source of Natural Lipid Antioxidants,” link.springer.com
- “Nutritive Value of Pseudocereals and Their Increasing Use As Functional Gluten-Free Ingredients,” ScienceDirect.com
- “Phytochemical Profile and Nutraceutical Potential of Chia Seeds (Salvia hispanica L.) by Ultra-High-Performance Liquid Chromatography,” ncbi.nlm.nih.gov
- “Lipid Components of Flax, Perilla, and Chia Seeds,” onlinelibrary.wiley.com
- “So What is a “Chia Seed” Anyway?“, collegian.psu.edu
- “Healthy Food Trends — Chia Seeds,” MedlinePlus.gov
- “The Omega-6:Omega-3 Ratio: A Critical Appraisal and Possible Successor” ncbi.nlm.nih.gov
- “Chia,” plants.usda.gov
- “VA Dietitian Offers Heart-Healthy Eating Makeover,” blogs.va.gov
- “Nutrition and Breast Cancer,” cancer.ucsf.edu
- “So THAT’S Why We Should Be Eating Chia Seeds,” HuffingtonPost.in
