HEALTH BENEFITS OF CHIA SEEDS, HAIR GROWTH, WEIGHT LOSS, RECIPES

DISCLAIMER:

This Article is only intended to highlight the health benefits of chia seeds and how we can add this supplement into our daily dietary routine. Please consult your Healthcare Provider, Dietitian or Nutritionist if you have any query about the use of Chia Seeds.

HISTORY OF CHIA SEEDS CULTIVATION

Chia seeds, scientifically known as Salvia Hispanica L., have been cultivated for thousands of years. Here is a summary of their cultivation history:

Chia Seeds have been grown since antiquity. The Mesopotamian civilization was the first to cultivate them, suggesting their lengthy history of use. Chia seeds are indigenous to central Mexico and Guatemala, where they were once grown on a limited scale. Chia seeds were thought to have mystical abilities by ancient civilizations. The Mayan word "chia" means "strength," which reflects their significance.

Chia seeds were an important part of the ancient Aztec diet in Central America. They were also a source of income for the Aztecs. Chia seeds, along with other crops such as beans, corn (maize), squash and amaranth, were an important part of native peoples' diets. Chia seeds have been utilized as a food source since 3500 B.C., making them one of the oldest farmed crops.

TIPS FOR GROWING CHIA SEEDS

Growing chia seeds is a simple process. Here are a few pointers:

Container Selection:

 For planting chia seeds, use tiny containers with drainage holes. This allows excess water to drain and prevents soil from water clogging.

Placement of Seeds: 

Sprinkle chia seeds on top of the soil. You don't have to bury them deeply; just lightly press them into the soil's surface.

Space: 

Chia seeds do not require a lot of room to grow. Simply spread them softly over the soil, and they will germinate and flourish with little space between them.

Sunlight: 

Chia plants thrive in bright sun, so make sure they get plenty of it throughout the day. They can grow to heights of up to five feet, so find a site that allows for this.

Watering: 

Water the chia seeds lightly every day until they sprout. Avoid overwatering since chia seeds are susceptible to mold if the soil remains wet.

Maintenance: 

Chia seeds require little maintenance after they sprout. Maintain ample sunlight and water as needed to keep the soil delicately moist but not waterlogged.

You may effectively grow chia seeds at home by following these guidelines.

COUNTRIES CURRENTLY PRODUCING CHIA SEEDS CROP

Chia seeds are predominantly grown in several countries throughout the world. According to the information available:

South American Countries: 

Chia is native to South America and is extensively farmed in nations such as Guatemala, Ecuador, Bolivia, and Peru due to their long, dry climates that are excellent for chia growth.

Mexico: 

Mexico is another important producer of chia seeds, and production has expanded as people become more aware of the health advantages of chia seeds.

African Countries: 

Chia seed production is beginning in some African countries, including Uganda, Kenya, and Tanzania, with encouragement and backing from non-governmental organizations (NGOs) and commercial interests.

Paraguay:

Paraguay is a major supplier of chia seeds, shipping large quantities to many areas of the world.

While these countries are prominent producers of chia seeds, it is important to note that chia cultivation can occur in other areas as well. Because of evolving consumer needs and climate conditions, the manufacturing landscape may change over time.

NUTRITIONAL PROFILE OF CHIA SEEDS

Chia Seeds add a Nutritional Punch:

1.    Fiber: 

   Chia seeds contain around 30-34 g dietary fiber, with the insoluble fraction (IDF) accounting for roughly 85-93% and the soluble fraction (SDF) accounting for approximately 7-15%.

2.  Fatty Acids: 

    The composition of fatty acids in Chia Seeds is very intriguing. It is distinguished by high levels of polyunsaturated fatty acids, particularly linolenic acid (ALA), which accounts for around 60% of total fatty acid content. Linoleic, oleic, and palmitic acids are found in smaller quantities. Chia seeds have more omega-3 acids than flaxseed. We should also emphasize the beneficial ratio of omega-6 to omega-3 acids, which is roughly 0.3:0.35.

3.   Protein: 

     Chia seeds are also high in plant protein, which contributes 18-24% of their weight. Analysis of the amino acid composition reveals the presence of eight exogenous amino acids, with arginine, leucine, phenylalanine, valine, and lysine having the highest levels. Chia seed proteins are also high in endogenous amino acids, primarily glutamic and aspartic acids, as well as glycine, alanine and serine.

4.  Minerals: 

    Phosphorus (860-919 mg/100 g), calcium (456-631 mg/100 g), potassium (407-726 mg/100 g), and magnesium (335-449 mg/100 g) are the most abundant minerals in chia seeds.

5.  Vitamins: 

    Some vitamins, primarily vitamin B1 (0.6 mg/100 g), vitamin B2 (0.2 mg/100 g), and niacin (8.8 mg/100 g), have also been found in Chia Seeds.

6.  Phytocompounds: 

   Chia seeds are also a significant source of phytocompounds with high biological activity, which are particularly noteworthy. Gallic, caffeic, chlorogenic, cinnamic, and ferulic acids, quercetin, kaempferol, epicatechin, rutin, apigenin, and p-coumaric acid are examples of polyphenols. Isoflavones found in trace levels include daidzein, glycitein, genistein, and genistin.

Two tablespoons (1 ounce or 28 grammes) of chia seeds contain approximately 140 calories, 11 grams of fiber, 4 grams of protein, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals such as copper and zinc.

HEALTH BENEFITS OF CHIA SEEDS

  AS A HIGH-PROFILE DIETARY SUPPLEMENT

Chia seeds are high in fiber, omega-3 fatty acids, protein, vitamins, and minerals, making them an excellent supplement to your diet.

Chia seeds can be added whole or ground to smoothies, juices, milk, yoghurt, porridge, pancakes, or granola bar recipes. Sprinkle them over salads or cereal, bake them into muffins or breads or make chia pudding with them.

   LOADS OF ANTIOXIDANT COMPUNDS

Chia seeds are packed with antioxidants.Antioxidants not only keep the delicate fats in chia seeds from getting rancid, but they also boost human health by neutralizing reactive molecules known as free radicals, which can destroy cell structures in your body if they accumulate.

Chia seeds include antioxidants such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. All of these may have heart and liver protecting qualities, as well as anticancer capabilities.

MAY PROTECT FROM HEART DISEASE

Because chia seeds are abundant in fiber and omega-3 fatty acids, having them may lower your risk of heart disease. Soluble fiber, such as that found in chia seeds, can help reduce total and LDL (bad) cholesterol levels in the blood. As a result, your risk of heart disease may be reduced. Consuming ALA, the omega-3 fatty acid found in chia seeds, has also been associated with a lower risk of heart disease.

A small number of human trials discovered that chia seed supplements dramatically reduced blood pressure in persons with hypertension, or high blood pressure, which is a major risk factor for heart disease.

  MAY HELP IN WEIGHT LOSS

Chia seeds contain around 10 grams of nutritional fiber per ounce (28 grammes). That indicates they contain 35% fiber by weight.

Chia seeds, due to their high fibercontent add bulk to your meals and thus extend their satiety value, delays digestion, and slows glucose release in the blood. In brief, the seeds boost metabolism and reduce cravings for food, both of which are essential for losing and maintaining weight.

Chia seeds contain antioxidants and anti-inflammatory substances that can help lessen inflammation in the body, improving general health and possibly contributing to the reduction of belly fat.

A small Brazilian study published in 2015 discovered that eating 35 grammes of chia seeds every day for 12 weeks led to weight loss.

Remember that simply adding chia seeds to your diet or eating chia seeds will not result in weight loss. Only when combined with regular exercise and nutritious diet will chia seeds help you lose weight. This also means that chia seeds aren't a great way to lose weight quickly.

  MAY HAVE A ROLE IN BLOOD SUGAR REGULATION

Diabetes patients may have high blood sugar levels. High fasting blood sugar levels are linked to an increased risk of an array of problems, including heart disease.

Some studies suggest that chia seeds can improve insulin sensitivity. This may help to maintain blood sugar levels after meals.

Chia seeds offer a lot of fiber. Fiber has been shown in studies to help reduce insulin resistance and improve blood sugar levels, lowering your risk of metabolic syndrome and type 2 diabetes.

Chia seeds contain a high quantity of antioxidants, omega-3 fatty acids, fiber, and magnesium. All these factors may contribute to a lower risk of type 2 diabetes and diabetic complications.

  BETTER BONE HEALTH

Magnesium and phosphorus are two substances found in chia seeds that are important for bone health. A single ounce of these seeds also contains 18% of your daily calcium requirement, which is essential for healthy bone, muscle, and nerve function. Chia seeds are higher in calcium than dairy products, gram for gram.

  MAY IMPROVE DENTAL HEALTH

Zinc, phosphorus, calcium, and vitamin A are all beneficial to your teeth. Chia seeds contain calcium, which helps to strengthen your teeth, making them excellent for dental health. At the same time, zinc prevents tartar formation by preventing plaque buildup. Furthermore, because of its antibacterial properties, the germs that cause bad breath cannot survive. Phosphorus and vitamin A maintain the health of your mouth and make your teeth strong.

HOW CAN WE ADD CHIA SEEDS IN OUR HEALTHY DIET PLAN

To get your daily chia seeds quota, blend them into your smoothie or scatter them on the top of a bowl of oatmeal (or overnight oats). Chia seeds can also thicken salad sauces and be used as a crust for fish or tofu. Here are some famous recipes involving chia seeds:

Ø    CHIA SEED OATMEAL

Add chia seeds to your usual muesli to make it more nutritious. Cook your oats with water or milk and add a tablespoon of chia seeds towards the end. Allow it to thicken for a few minutes. To enhance texture and flavor, sprinkle with nuts, seeds, or sliced fruits.

Ø    CHIA SEED YOUGURT DESSERT

In a glass or bowl, combine Greek yoghurt (or a dairy-free substitute) with chia seeds, oats, and sliced fruits. This visually beautiful dessert is also a filling and nutritious breakfast alternative, combining the creaminess of yoghurt with the crunch of chia seeds and granola.

Ø    CHIA SEEDS HEALTHY DRINKS/SMOOTHIE

Add a tablespoon of chia seeds to your morning smoothie to enhance its nutritious value. Mix your favorite fruits, leafy greens, and yoghurt or plant-based milk in a blender. The chia seeds thicken the smoothie and give extra nutrients to keep you going throughout the day.

Ø    CHIA SEEDS HEALTHY PUDDING:

Make a delicious chia seed custard by combining chia seeds with your preferred plant-based milk (such as almond, coconut or soy). Make it sweet with honey or maple syrup and season with vanilla extract for additional flavor. Refrigerate the mixture overnight to let the seeds expand and create a tempting pudding-like consistency. For a delicious morning treat, top with fresh berries, sliced almonds, or a sprinkling of cinnamon.

Ø    CHIA SEED BANANA PANCAKES

Mix chia seeds into the batter to further improve your pancake game. Mix mashed bananas, eggs, chia seeds, and whole wheat flour together. Cook the pancakes as per routine and enjoy their silky texture with the extra nutritional advantages of chia seeds.

Ø    HEALTHY CHIA SEED BREAKFAST BARS

Make your own breakfast bars using chia seeds as a main ingredient. Chia seeds should be used with rolled oats, nut butter, honey, and dried fruits. Refrigerate the mixture in a baking dish until hard. Cut into bars for a quick and nutritious on-the-go breakfast.

OTHER USES OF CHIA SEEDS

Ø    DIY CHIA SEEDS FACE MASK

Ø    CONTENTS:

1 Teaspoon Lemon Juice

1 Tablespoon Honey

I Tablespoon Chia Seeds

1 Tablespoon Aloe Vera Gel

2 Tablespoons lukewarm Milk

Ø    STEPS TO MAKE THE MASK

1. Soak chia seeds in warm milk until they become gel-like.

2. Use honey to add moisture and antimicrobial properties.

3. Use aloe vera gel to hydrate and rejuvenate your skin.

4. For skin lightening, squeeze in fresh lemon juice.

Ø    HOW TO APPLY

1. Remove pollutants from the face by cleansing it.

2. Distribute the chia seed face pack evenly over the face and neck.

3. Allow the ingredients to work for 15-20 minutes as it dries.

4. Rinse with lukewarm water while gently rubbing the skin to exfoliate.

5. Apply moisturizer to seal in moisture.

For a healthy, bright complexion, it is suggested to include this facial mask in your daily skincare routine.

Ø     DISCLAIMER:

Most skin types can be considered safe for using chia seed face masks. However, a patch test is required before applying the mask to your face, especially if you have sensitive or allergy-prone skin. Apply a little bit of the mask to a discrete region of your skin, such as your wrist or behind your ear, and wait 24 hours for any negative reactions, such as redness, itching, or irritation. Do not apply the mask on your face if you are experiencing any discomfort during this period. Also, avoid getting the mask in your eyes, and if the mask contains other components or essential oils, check for potential allergens or sensitivities. Consult a dermatologist before introducing chia seed face masks into your skincare routine if you have any skin disorders or sensitivities.

 CHIA SEEDS FOR HAIR GROWTH

Chia seed oil is good for your hair. It is useful in the restoration of damaged hair, stimulation of hair growth, the reduction of greying, and the improvement of scalp health.

1.         PROMOTE HAIR GROWTH

Chia seeds are high in important amino acids as well as minerals like copper and zinc. To encourage hair growth, essential amino acids can help maintain your scalp health and battle inflammation. Zinc and copper promote growth of hair and prevent hair thinning. Zinc also boosts your immune system and prevents scalp infections.

2.        INCRESE THE ELASTICITY OF HAIR

Chia seeds that have been soaked have a thick, gel-like consistency and hold water. They can soften and nourish your hair, making it strong and resilient.

3.        PROVIDES SHINE TO YOUR HAIR

Chia seeds' high content of zinc helps improve the overall texture and appearance of your hair. Zinc protects the hair from environmental damage and UV rays. It also gives your hair a natural sheen.

4.        STRENGTHEN YOUR HAIR

Because of their high protein content, chia seeds might help strengthen your hair. Keratin is a type of protein found in chia seeds that gives your hair a lustrous, protective coating. Chia seeds are also high in copper and phosphorus, which help to thicken and strengthen your hair strands.

5.        DECREASE HAIR LOSS

Chia seeds are high in nutrients which are helpful in hair loss prevention. Zinc, copper, protein, essential amino acids, phosphorus, and other nutrients are necessary for growth of hair and toughness. Adequate intake of these nutrients can help you fix all your hair problems and boost hair growth.

6.        CAN HELP MAINTAIN LONG HAIR

Protein, particularly keratin, is a key component of hair. Chia seed oil adds keratin to your hair and scalp, strengthening it and allowing it to grow longer.

7.        PREVENT HAIR THINNING

Chia seeds include the minerals copper and iron, which are helpful in the prevention of hair loss and thinning. Copper increases blood flow to the scalp and hair follicles, which promotes hair growth. Iron strengthens and nourishes your hair.

8.        REDUCE SCALP INFLAMMATION

Chia seeds' antioxidants contribute to relieving scalp inflammation. This can result in more hair growth and strength. Also, due to this effect alone, chia seeds can be helpful in few inflammatory scalp conditions like Psoriasis, Eczema etc.

9.        CAN PREVENT FRIZZY HAIR

Chia seeds have moisture-retaining characteristics and can absorb a lot of water. As a result, soaking chia seeds can act as a natural conditioner and help to control frizzy hair.

HOW TO STORE CHIA SEEDS

Chia seeds can be stored at room temperature for 4-5 years. Keep in a cool, dry place.

WHAT IS THE DOSAGE OF CHIA SEEDS PER DAY

A typical dosage of 0.7 ounces (20 grammes or roughly 1.5 teaspoons) of chia seeds twice per day is recommended. Drink plenty of water to avoid any digestive adverse effects. Overnight soaking in a glass of water is recommended. Crushed chia seeds are also a good alternative to whole seeds since the body can utilize most of the nutritional advantages of chia seeds. Sprouting chia seeds is another option. Allowing chia seeds to sprout improves protein availability and boosts calcium content.

BEST TIME TO DRINK CHIA SEEDS

Chia seeds with water in the morning support strengthening your digestive system and encourage bowel movement. Weight loss requires a healthy digestive system. The optimum time to consume chia seeds is when you first wake up. Chia seed consumption promotes a feeling of fullness, resulting in a lower calorie intake.

 SPECIAL PRECAUTIONS WHEN USING CHIA SEEDS-CHIA SEED SIDE EFFECTS

 A choking hazard:

Chia seeds absorb water, causing them to swell and become gelatinous. Dry chia seeds can become clogged in your throat, posing a choking threat. Soak the seeds for 5 to 10 minutes before consuming to prevent this risk.

 Digestive Concerns: 

Consuming too many chia seeds may result in constipation, diarrhea, bloating, and gas due to their high fiber content. Chia seeds may potentially aggravate inflammatory bowel diseases such as Crohn's disease.

 Allergies:

Chia seed allergies, while uncommon, do occur in certain people. Observe for symptoms such as vomiting, diarrhea, and itching of the tongue or lips. Anaphylaxis can result from severe allergies. Chia seeds can trigger cross-sensitization in people who are allergic to sesame. This means that people who are allergic to sesame may have an allergic reaction to chia seeds.

 Medication interactions. 

Chia seeds promote the reduction of blood sugar and high blood pressure. If you currently use diabetes or hypertension drugs, consuming too many chia seeds may result in dramatic drops in blood sugar and blood pressure, which can lead to various health issues.

 Can chia seeds interfere with your menstrual cycle? 

The belief that eating chia seeds at specific points during your menstrual cycle can help regulate your hormones stems from a concept known as seed cycling. However, there is no convincing evidence that seed cycling may be useful in hormone regulation.

 Increased Risk of Prostate Cancer. 

Chia seeds are reported to be high in Alpha Linolenic Acid (ALA). According to some studies, excessive ALA consumption may be linked to an increased likelihood of prostate cancer.

SUMMARY

Chia seeds are not only high in minerals, omega-3 fatty acids, antioxidants, and fiber, but they are also simple to prepare.

According to research, they provide a variety of health benefits ranging from weight loss to a decreased risk of heart disease. However, more research is required before any clear conclusions can be drawn.

Think about including chia seeds into your diet if you want to reap the potential benefits. They go well with smoothies, muesli, yoghurt, baked products, and other dishes.