Ch-Ch-Ch-Ch-Chia! Not just for chia pets anymore, these little powerhouses are great for skin and overall health. These seeds are from the desert plant salvia hispanica, a member of the mint family and is thought to originate in Central America where it was a staple in the Aztec diet.
Chia seeds contain nutrients that benefit skin—especially antioxidants, Omega 3 and 6 fatty acids, and vitamins and minerals. They are also a natural source of all 9 essential amino acids, the building blocks of collagen which helps the skin stay firm and elastic.
The antioxidants in chia seeds can help fight free-radicals that cause cell deterioration and skin cell damage. This helps slow down the aging process. Omega 3 fatty acids and alpha-linoleic acid help reduce inflammation. Vitamins A, C, iron, potassium and zinc can help boost skin elasticity because they encourage collagen production. Chia seeds help keep skin hydrated. They can hold 10-12 times their weight in water and reduce transdermal water loss and helps strengthen the skin’s protective barrier. With Omega 3 and 6 fatty acids, which reinforce the epidermis (outer layer), they boost the skin’s ability to detoxify and fend off external stressors, for example high UV or pollution.
Other benefits of chia seeds for the skin:
- The antioxidants and minerals in the chia seeds have photoprotective properties and therefore reduce the harmful effects of UV radiation such as a weakened skin protective barrier and damage to DNA of skin cells.
- The collagen boosting properties of the ingredients in chia seeds, along with the photoprotective properties help reduce the appearance of fine lines and signs of aging.
- Chia seeds contain oil, like all seeds, and this oil has a moisturizing, protective and calming effect on your skin. It also balances oil production, so it is good for oily skin.
In addition to benefiting the skin, chia seeds also have health benefits for the whole body. Phytosterols in chia seeds help lower cholesterol and further reduce cardiovascular risk. They are rich in fiber which helps lower blood sugar levels. Antioxidants fight against free-radicals that not only damage skin, but damage other cells and cause inflammation. Reducing these effects slows aging and reduces cancer risk. Chia also contains minerals, including calcium, that is beneficial to health, bones, and skin.
How to use chia seeds:
- The optimal amount is 1-2 tablespoons per day.
- To prepare for consumption: combine chia seeds with a liquid such as water, milk, tea, or juice in a ratio of 1 part chia seeds to 4 parts liquid. Allow to set for 15-20 minutes before consuming either as a mix-in for smoothies or yogurt, or as just a type of pudding topped with berries or honey. The pre-hydration is important for proper gut digestion and GI motility. It is always a good idea to grind them, especially if you don’t have time to pre-hydrate. This helps improve absorption. Pre-hydrated chia seeds can be stored in an airtight container in the fridge for up to 7 days.
- To prepare for topical use: below are 2 recipes for a mask.
Recipe1:
Ingredients:
8 TBSP brewed and cooled green tea
2 TBSP chia seeds
1 tsp honey
1 tsp olive oil
Combine chia seeds with tea and let sit for 15-20 minutes. Add honey and olive oil and mix until well blended. Gently rub mixture on your face for 15-20 seconds. Rinse with warm water, then cold water to close pores.
Recipe 2:
Ingredients:
2 TBSP chia seeds
½ C coconut oil
1 TBSP lemon juice
Combine all in a bowl and let set for 15-20 minutes.
Apply to face and neck. Leave on for 15 minutes or until dry
Wash off with warm water while gently massaging in circles.
Chia seeds are fun to grow, and healthy to eat!!