Potential Digestive Issues. Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas. Chia seeds may also cause flare-ups with inflammatory bowel conditions such as Crohn’s disease.
Potential Choking Hazard. Dry chia seeds absorb water, which causes them to swell up and become gelatinous. Dry chia seeds can get stuck in your throat, which poses a choking hazard. To avoid this risk, soak the seeds 5 to 10 minutes before use.
These nutrients help provide many significant health benefits.
Reduced Free Radicals
Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease.
Chia seeds have several nutrients that are vital for bone health, including magnesium and phosphorus. A single ounce of the seeds also contains 18% of your recommended daily allowance of calcium, which is vital for healthy bone, muscle, and nerve functioning. When compared gram for gram, chia seeds have more calcium than dairy products.
Antioxidants found in chia seeds can help to fight free radicals in your body. Free radicals cause oxidative stress and cell damage. Eating foods rich in antioxidants may help to reduce your risk of developing many health issues associated with free radicals, including heart disease, cognitive decline, and certain types of cancer.
With this superfood it’s all about the inner values: with a nutrient profile of valuable Omega-3 fatty acids, protein and fibre, the odourless and tasteless chia seeds are a natural supplement in your everyday diet. The seeds were valued by the Mayans and Aztecs as an energy source because of this. The mild chia seeds are very versatile and easy to handle: they can be mixed with water, milk or yoghurt, forming a soft, gelatinous paste once they swell. With no additives or preservatives and ideal for mueslis, bread and smoothies.
Source of protein, rich in polyunsaturated fatty acids, rich in Omega-3 fatty acids, rich in fibre
Chia seeds make an incredibly healthy—and often unnoticeable—addition to many foods.
Our Registered Dietitian and Health Nut chooses chia seeds as a top pick because of their overall nutrition package including: healthy fats, fiber, and minerals. In fact, just one tablespoon of chia seeds provides nearly 20 percent of your daily fiber goals. Plus, chia seeds are rich in essential fatty acids, which are a type of fat that the body needs to function that must come from food. Try stirring in a tablespoon of chia seeds into tea, juice or milk for a nutrient boost! Or thanks to their water absorbing properties, chia seeds are great for making pudding.
Nutrition expert Dr. Weil said, “A healthful and interesting addition to my diet. My prediction? You will begin to see chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods.”
Our Registered Dietitian’s Top Pick
Here are some great ways to enjoy chia seeds:
How Many Chia Seeds Should You Eat? We recommend two daily doses of about 20 g each (1.5 ounces total).