Chia seeds have a cult status among the followers of healthy food trends for their dense vitamin, mineral, and amino acid content. People who regularly consume them report an improvement in their overall well-being, but also in their skin and hair health.
This article explains the benefits of chia seeds for the skin and recommends how to use them for the best results.
11 Benefits of Chia Seeds for Skin
Chia seeds have a long tradition in skin care. Their use has been traced back to the Aztecs, who used chia seeds to soothe irritated skin and relieve other skin problems. Today, user experience shows this nutritional powerhouse provides various benefits for the skin.
1. Chia Seeds Help Fight Free Radicals and Skin Aging
Free radicals are natural by-products of bodily processes and environmental pollution. Excessive production of these molecules causes oxidative stress and cell damage, leading to premature skin aging.
Chia seeds contain many antioxidants, including vitamins A, C, and E, which help neutralize free radicals and reduce their damaging effects on the skin.
Note: Find out the important things that you need to know about antioxidant skin care.
2. Chia Seeds Reduce Inflammation
Inflammation is the body’s natural response to pathogens and mechanical injuries. However, chronic inflammation caused by prolonged infection, consumption of processed foods, autoimmune diseases, etc. can lead to various health and skin problems.
High in omega-3 fats, chia seeds increase healthy bacteria in the gut, helping to reduce inflammation. Antioxidants and flavonoids in chia also play a role in decreasing inflammation and improving the complexion.
Note: Discover more anti-inflammatory foods in our guide on How to Reduce Inflammation.
3. Chia Seeds Help Increase Collagen Production
Collagen is the most abundant protein in the skin, contributing to its firmness, elasticity, and youthful appearance. Its production slows down with age, but certain ingredients can enhance it.
Chia seeds contain all nine essential amino acids, including those that make up collagen. Chia is also rich in other nutrients that nurture collagen synthesis, such as zinc, vitamin C, and vitamin E.
4. Chia Seeds Strengthen the Skin’s Natural Barrier
The skin’s outermost layer consists of cholesterol, ceramides, and fatty acids that form a protective barrier. It keeps the deeper layers hydrated, protects the body from external stressors, and helps transport essential nutrients to skin cells.
Chia seeds help improve skin barrier function thanks to omega-3 and omega-6 fatty acids, which reinforce the epidermis, and antioxidants, which protect the skin from free radicals. These ingredients also improve skin hydration, further strengthening the skin’s surface.
5. Chia Seeds Hydrate the Skin
Chia seeds are full of fiber, enabling them to absorb 10-12 times their weight in water and reduce transdermal water loss. They also contain fatty acids, antioxidants, and minerals (e.g., magnesium) which enhance hydration. These properties make chia seeds a potent moisturizing agent for the skin.
Note: Consult our article to find out what are the best moisturizers for aging skin.
6. Chia Helps Protect Against UV Damage
UV radiation is the leading cause of premature skin aging. It weakens the skin’s protective barrier and degrades the DNA of skin cells.
Antioxidants (vitamin C, E, and A), polyphenols (caffeic acid, quercetin, etc.), minerals (zinc), and fatty acids in chia seeds have photoprotective properties, reducing the harmful effects of UV radiation.
Note: Learn what is sunscreen and how to choose a sunscreen for the best protection.
7. Chia Seeds Help Reduce Fine Lines and Wrinkles
Fine lines and wrinkles are a common sign of premature skin aging and are mostly due to excessive sun exposure. The combination of ingredients in chia seeds with photoprotective properties, especially antioxidants, polyphenols, and zinc, help to reduce UV damage and wrinkles. The plant’s collagen-boosting properties also help improve aging signs.
Note: Nobody wants to look older than their age. Find out how to rejuvenate the skin with our treatments and tips.
8. Chia Seed Exfoliate the Skin
Chia seeds can be used topically as a natural exfoliator. The slightly rough texture helps gently remove sebum, dirt, and dead cells from the skin’s surface. The seeds’ hydrating ingredients such as omega-3 fats, potassium, and magnesium ensure the seeds don’t irritate the skin, making them suitable for all skin types, including sensitive.
Note: Learn which products for sensitive skin are highly praised by skin experts.
9. Chia Seeds Help Reduce Acne
Chia seeds are a good source of zinc, commonly used in acne products because of its anti-inflammatory, antibacterial, and sebum-regulating properties. The exfoliating agents in chia seeds also help remove dirt, sebum, and dead skin cells that contribute to acne breakouts.
Note: Find out what causes acne besides dirt, sebum, and dead skin cells.
10. Chia Seed Oil Improves Itchiness
Omega fatty acids in chia seeds decrease inflammation and increase hydration, helping to soothe dry, itchy skin, especially when used topically as chia seed oil.
11. Chia Seeds May Help Reduce Dark Spots
Dark spots are flat patches of dark skin typically caused by excessive sun exposure.
Chia seeds may be able to reduce dark spots and hyperpigmentation thanks to vitamin E, polyphenols, omega fatty acids, and other nutrients that help reduce UV damage.
Note: If you wonder how to get rid of dark spots on face read our article and find out the best treatments and tips.
How to Use Chia Seeds for Glowing Skin?
Skin experts recommend consuming chia seeds to reap the most benefits.
The optimal amount to consume daily is one to two tablespoons, mixed with a liquid. This mixture can be added to smoothies or consumed as a pudding (for breakfast, dinner, or snack) using your favorite non-dairy milk. If you eat chia seeds dry, then it’s a good idea to grind them to help improve absorption.
When soaking them in liquid – water, milk, juice – use one part chia seeds and four parts liquid. Soak them for at least 15-20 minutes. They have a bland taste, so feel free to add berries, nuts, coconut flakes, hemp seeds, honey and/or maple syrup.
Pre-hydrating chia seeds before consumption is imperative for proper gut digestion and GI motility. For convenience, prehydrated chia seeds can be stored in an airtight container in the refrigerator for up to seven days. Additional water or milk may need to be added as the seeds absorb the liquid.
Conclusion
Skin professionals recognize chia seeds as an excellent source of skin-enhancing ingredients. Their anti-inflammatory and antioxidant properties are scientifically established, and may help with many skin issues, including acne, dry skin, wrinkles, and other aging signs.
Incorporate chia seeds into your daily diet and skincare regimen to boost your skin’s health and glow.
