Mention chia seeds and the first thing that would come to your mind would be the Chia Pet toys from the 1970s. These small animal figurines made from terracotta had chia seeds embedded in them. Watering the toys would help the seeds germinate, and the resulting chia sprouts would give the animal a thick “coat.”

Even before its seeds became part of the eponymous toy line, chia (Salvia hispanica) has long been lauded for its nutritive properties. Various Mesoamerican peoples have considered chia seeds as a staple food — alongside corn, beans and amaranth. The Aztecs of Mexico held chia seeds in high regard: Records indicate that 4.4 million kilograms to 12.5 kilograms of the seeds were sent every year to the capital Tenochtitlan. Aztec warriors would usually eat chia seeds two ways: They would eat it with bread before going to battle, or consume it with water before running long distances.

Chia seeds were also used for medicinal purposes. The seeds were used to treat fevers when mixed with water, and many tribes either put crushed or whole chia seeds in the eyes to remove foreign objects or reduce irritation. Eye infections and stomach ailments were treated using oil extracted from the seeds.

People in the past benefited greatly from chia seeds, and here is why you should follow suit.

Chia seeds can help keep you feeling full

If you are aiming to lose weight, protein-rich chia seeds can bring you closer to that goal. A 2017 study found that consuming chia seeds contributes to reduced appetite and blood sugar levels.

Twenty-four female volunteers were given three different kinds of healthy snacks – plain yogurt, yogurt with seven grams of chia seeds and yogurt with 14 grams of chia seeds. The researchers then assessed the participants’ levels of hunger, satiety and desire for sugary foods. Those who are yogurt with chia seeds added in reported felt fuller and less hungry compared to the ones that only ate plain yogurt.

Chia seeds provide more energy for exercise

Just like how Aztec warriors consumed chia seeds for more energy, chia seeds can also provide you with the boost you need for strenuous activities.

Researchers examined the effects of chia seeds on athletes loading up on carbohydrates before a marathon in 2011. Six male marathon runners were given two different carbohydrate-loading treatments: One group took a commercial sports drink, while the other group received the same drink supplemented with chia. Both groups then participated in trials with a significant recovery period.

The researchers found that runners who took the sports drink alongside chia seeds ate less sugar and more omega-3 fatty acids compared to the ones that took the sports drink alone.

Chia seed oil relieves skin disorders

Chia also promotes skin health. In 2010, a group of South Korean researchers looked at the effects of chia seed oil on patients with pruritus – a disease characterized by abnormally dry and itchy skin.

The researchers administered a topical chia seed oil and water emulsion on 10 pruritus patients, five healthy and five with end-stage renal disease and diabetes, for a period of eight weeks. The group with diabetes and renal disease saw significant improvements in skin hydration and less itching after using the chia seed oil emulsion, while the group devoid of these diseases also showed similar improvements in their skin condition.

Including chia seeds in your diet is relatively easy, as they can be easily added to your everyday food. Two tablespoons of chia seeds already provide almost 40 percent of the daily fiber intake you need – way more than the fiber in 100 grams of dried fruits, cereals or nuts.

Chia seed pudding is one of the more popular recipes you can try out using this superfood. Mix a quarter cup of chia seeds with one cup of either fruit juice or milk, and wait for the mixture to gel until it is no longer watery. You can then add other toppings to the pudding such as fruit, chopped nuts and other spices and indulge afterward.

You can also use chia seeds as a binder in baked recipes to replace non-vegan ingredients such as eggs. Take one tablespoon of chia seeds and put them in a bowl, then add three tablespoons of water and wait for the mixture to gel. You may now use this mixture to replace eggs in your recipe.

Chia seeds may be small, but including these in your daily diet gives you big nutritional perks!

Visit SuperFoodsNews.com to learn more about the nutritional benefits of chia and other seeds.

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CMS.HerbalGram.org

SmithsonianMag.com

Journals.LWW.com

Plants.USDA.gov ^[PDF]

E-NRP.org

ScienceDirect.com

AnnDermatol.org

BonAppetit.com

ThePrettyBee.com