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Beauty begins from inside. So, when it comes to beautiful and healthy-looking skin, what you eat is even more important than what you apply. Your eating habits define your energy-level, beauty and vitality. Therefore it is important to make informed dietary choices that fuel your body while giving you a healthy and glowing skin.

Chia seeds are one such beauty superfood that you may want to add to your diet because of the skin health benefits they impart.

Little underrated, they can do wonders to your beauty regimen. They are the nutritional powerhouse and loaded with omega 3 fatty acids, proteins, magnesium, zinc, vitamin E, vitamin B1, B2, and B3.

And best is, they are easily available in the market and does not burn a hole in your pocket.

What are Chia Seeds?

Chia is the seed of the desert plant Salvia Hispanica which belongs to the mint family.  They originally hail from Central America, where it was a staple in the ancient Aztec diet. Recently, these seeds have started getting attention from health and beauty experts.

Chia Seeds and Skin Health

Years of research on these seeds have proved them to be one of the healthiest foods on the planet. Loaded with antioxidants and omega 3 fatty acids that fight to age, soothe inflammation, reduce acne scars and keep skin radiant and healthy, they have become an important ingredient for many beauty products as well.


Chia seeds are perceived as a superfood loaded with lots of health and wellness benefits. They offer a variety of beauty-enhancing supplements like:


Chia seeds are rich in antioxidants, a nutrient which helps to protect the skin cells against free radical damage and premature ageing. Antioxidants also reduce the effects of skin damage that happen from sun exposure, pollution and other environmental irritants.


Chia seeds are protein-rich. An ounce of chia seeds contains four grams of protein. Protein is essential for collagen production, which helps skin stay strong and supple.

Omega-3 Fatty Acids

Chia seeds are an abundant source of omega-3 fatty acid ALA. This nutrient helps to ease inflammation of the skin. Chia seeds also strengthen the skin, hair, and nails making them a powerhouse of beautiful skin.


Research shows that magnesium can reduce skin inflammation that occurs due to acne. Magnesium also relaxes the nervous system and regulates cortisol which is the stress hormone that wreaks havoc on skin.

Soluble Fibre

Chia seeds are the soluble fibre that helps manage blood sugar, feeds the gut-friendly bacteria, and bulks up the stool. One serving of chia seeds is almost equivalent to one-third of the daily fibre requirement of the body.

Chia Seeds Face Mask

Chia seeds can be used to make a DIY face mask for glowing and healthy skin. To prepare this mask, mix two tablespoons of chia seeds, with a half cup of coconut oil and a tablespoon of lemon juice. Apply this to your face and neck and let it sit for about 10-12 minutes. Chia seeds will form a gel-like layer.

Massage your face in a circular motion for a few minutes to exfoliate and wash it off with lukewarm water.

This mask will remove dead skin cells, hydrate, soothe and moisturise your face, and leave you with glowing skin.

Ways to consume Chia Seeds

The tiny, black chia seeds have a mild, nutty taste. They can be eaten in a variety of ways. One serving of chia seeds contains double the amount of antioxidants present in blueberries. Antioxidants fight off free radicals, protect your skin from pollution and helps in maintaining its elasticity.

On Empty Stomach

These seeds can do wonders for your skin and overall health when consumed on empty stomach every morning. Besides having high fibre, calcium, protein and healthy fats, these seeds also contain magnesium that helps to keep cortisol level low, lifting your mood up.

So, when you feel beautiful from inside, it definitely reflects on your face outside. Chia seeds contain an amino acid called tryptophan which helps to fight anxiety.

Dry and Ground

Chia seeds can be grounded to make flour for many gluten-free recipes. This flour can also be baked into crackers and bread. Coarsely grounded chia seeds can be added to juice or sprinkled on top of smoothies and oatmeal.

Soaked as Gel

Chia seeds when soaked in water for about half an hour to two hours will turn them into a gel. This chia gel can be mixed with water (add lemon or other flavourings) or juice or can be blended into smoothies. 

Chia gel can be a substitute for egg in preparation of the cake. One tablespoon of chia seeds soaked in three tablespoons of water will be equivalent of one egg.

Chia Seeds Pudding

Puddings are the most common way to consume chia seeds. Soak three tablespoons of chia seeds in a cup of almond or coconut milk overnight. Add a little flavour with either vanilla, cocoa, or maple syrup. You can also add chopped nuts and berries.

Besides being a healthy ingredient for skincare, chia seeds also help in stabilizing blood sugar, minimize excess belly fat, and support bone health. 

Do not miss to add this superfood to your grocery list to tremendous health benefits.

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