When it comes to naturally enhancing your skin, hair, and overall beauty, I'm a big believer in nourishing from within with food & supplements. And there's one powerhouse ingredient that is often overlooked: chia seeds! These tiny black seeds are packed with essential nutrients & antioxidants and have been used for centuries to promote vibrant health and radiance.
I can definitely tell a big difference in my hair when I eat chia seeds a few times per week!
Beauty Benefits of Chia Seeds for Hair & Skin
Chia Seeds for Glowing Skin:
- Chia seeds are bursting with omega-3 fatty acids, which help nourish and hydrate your skin from within. These healthy fats are known to reduce inflammation, combat dryness, promote elasticity, and even fight early signs of aging.
Chia Seeds for Silky Hair:
- As a natural hair care enthusiast, chia seeds are big for me and my hair health. Get all my natural hair care tips here.
- Whether it's frizz, split ends, or lackluster strands, chia seeds can come to the rescue! Their high protein content strengthens and protects your hair from damage, making it more resilient and healthy-looking.
- Additionally, chia seeds are rich in zinc, which supports hair growth and helps prevent hair loss.
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Chia Seeds for Strong Nails:
- Brittle and weak nails have met their match! Chia seeds are an excellent source of calcium, magnesium, and phosphorus, all of which are crucial for promoting nail health. By adding chia seeds to your diet, you can strengthen your nails, prevent breakage, and enhance their natural beauty.
- Get other healthy fingernail tips here with a nail strengthening serum recipe.
Chia Seeds for Weight Management:
- Chia seeds are rich in fiber and protein, which play a crucial role in increasing your metabolism.
- When you consume chia seeds, they expand in your stomach, helping you stay fuller for longer periods and reduce cravings.
Chia Seeds for Digestive Support
- Chia seeds are tiny powerhouses when it comes to improving digestive health packed with fiber, which is essential for promoting regular bowel movements and relieving constipation.
- When chia seeds are mixed with liquid, they form a gel-like consistency that helps to soften stool and move it through the digestive tract more easily.
- Chia seeds are rich in omega-3 fatty acids, which can reduce inflammation in the gut and promote overall digestive health.
- Learn more about natural digestive support to relieve constipation here.
How to Use Chia Seeds
Notes:
- It's best to soak your chia seeds for at least five minutes up to overnight in the liquid, yogurt, or food you are mixing it in. This will help prevent bloating.
- Consume 2 teaspoons up to 2 tablespoons of chia seeds several times per week up to daily to see results.
- Chia seeds are high in fiber so it's best to drink plenty of water when consuming chia seeds regularly.
Easy Uses for Chia Seeds:
- You can sprinkle chia seeds in your morning smoothie, yogurt, or oatmeal for a tasty and nutritious boost. Allow to soak for 5 minutes up to overnight.
- Egg substitute:
- Mix 1 tablespoon chia seeds with 3 tablespoons water per egg.
- Allow to sit for 5 minutes and use as an egg substitute in recipes.
- Sprinkle it on your bagel & cream cheese or toast & jelly.
- Sprinkle it on just about anything!
- There are so many ways to sprinkle chia seeds into your daily routine!
- Chia seed water (see below)
- Overnight oats (see below)
My Favorite Ways to Use Chia Seeds:
Chia Seed Water:
- Add 2 teaspoons to 2 tablespoons chia seeds to a glass of water (you can also use juice). Allow to sit for 5-20 minutes. The longer it sits, the thicker the gel becomes so don't let it sit too long.
- Optional: add the juice from a lemon or lime
- Drink it daily and watch your hair grow like a cha-cha-cha-chia pet!
Overnight Oats with Chia Seeds
Why overnight oats are awesome:
- Oats have fiber, zinc, iron, & omega-6 fatty acids that promotes hair growth.
- Milk & yogurt have protein, vitamins, & minerals (will vary depending on the kind of milk used) that promote strong hair & hair growth. The best milks for hair are cow, coconut, soy, & oat milks.
- Chia seeds are the star of this show! They have zinc, copper, phosphorous, keratin, and other amino acids, minerals, & proteins that promote shiny hair & hair growth.
Ingredients:
- 1/2 cup Old Fashioned Rolled Oats
- 1/2 cup Milk (Dairy or Dairy-Free)
- 1/4 cup Yogurt (Dairy or Dairy-Free)
- 1 tbsp Chia Seeds
- 1 tbsp Maple Syrup, Honey, or Sweetener of Choice (if using flavored yogurt, you can skip a sweetener)
- Optional Flavorings & Add-ins:
- Nuts
- Fruit (fresh, dried,or frozen)
- Granola
- Nut Butter
- Cocoa Powder
- Coconut
- Chocolate Chips
- Lemon Juice
- Cinnamon
- Fruit Puree or Jelly
- Vanilla, Almond, or your favorite flavor extract
Directions:
- Mix the oats, milk, yogurt, chia seeds, & sweetener in a jar. That's your overnight oats base. Once you have the base, you can flavor it any way you want!
- Let sit 2-10 hours in the fridge
- Add your desired flavorings and add-ins. My favorite combos include:
- 1/2 chopped banana and a spoonful of nut butter
- a handful of frozen cherries or a spoonful of cherry preserves
- a few chopped strawberries and a handful of chocolate chips
- a splash of vanilla and a handful of granola
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