Chia Seeds Benefits, Chia Seeds Side Effects, And How To Eat, With Recipes

Chia Seeds Benefits, Chia Seeds Side Effects, And How To Eat, With Recipes

chia seeds benefits

Chia seeds are unprocessed wholegrain foods, grown from the desert plant Salvia Hispanica. These tiny black and white seeds are concentrated sources of energy that can be directly absorbed by the body. Check out other high energy foods to add to your diet. Due to its unique flavor, there are multiple ways by which these seeds can be included in your diet. Let’s get into the chia seeds benefits and chis seeds side effects for the better use of it.

Chia Seeds Benefits:

  1. These tiny seeds contain multiple nutrients ranging from fiber, protein, calcium, magnesium, manganese, etc.
  2. Chia seeds contain high fiber content which provides satiety, thereby helping to reduce caloric intake. Fibre also aids in gut movement, thus improving the digestive system.
  3. Studies have shown that chia seeds might be beneficial in lowering high blood pressure, thereby reducing the risk of heart disease.
  4. Regular consumption of chia seeds may also help improve bone health, as they are rich in nutrients like calcium, phosphorus, magnesium, and protein.
  5. Chia seeds improve insulin sensitivity and regulate blood sugar levels, therefore abrupt spikes in sugars can be avoided and sugar levels can be stabilized.
  6. Due to their ability to swell up in liquids, chia seeds are used as a thickening agent and can thus be used as a substitute for eggs in baked foods.

How To Eat Chia Seeds

The best way chia seeds can be added to your meals is through smoothies and juices, mixed with yogurt or sprinkled on top of salads (either crushed or whole). These seeds can also be sprinkled on rice, sauces, soups, vegetables, baked dishes like bread and muffins, etc.

For Weight Loss:

There is much hype linking chia seeds to weight loss. As we are aware, chia seeds help increase satiety because of their high fiber content, which in turn results in decreased calorie intake, which might be beneficial for weight loss.

However, there is no evident research stating that chia seeds alone are responsible for weight loss. However, coupled with healthy dietary and lifestyle changes, chia seeds can help those wanting to lose weight by regulating their meals and helping them stay fuller for extended periods of time.

Chia Seeds Side Effects:

Although chia seeds have multiple health benefits, moderation is the key, as consuming too much chia seeds can cause digestive issues like abdominal pain, constipation, diarrhea, bloating, gas, etc, due to the excess of fiber content in these seeds.

  • In the case where an individual is not hydrated enough, consuming excess fiber can worsen constipation.
  • Patients suffering from inflammatory diseases like Crohn’s or ulcerative colitis need to be mindful of their fiber intake while consuming chia seeds, as excess fiber can cause a spike in symptoms, which could lead to abdominal discomfort or also bleeding in some cases.
  • Those who have difficulty in swallowing should be careful while consuming chia seeds, as they tend to swell up in the water, forming a gel that may sometimes lead to choking.
  • Chia seeds contain alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. Usually, omega-3 fatty acids are said to have multiple health benefits for heart and cognitive health. However, some research suggests a link between ALA consumption and prostate cancer.

Chia Seeds Recipes:

Classic Chia Detox:

chia seeds lemonade detox drink


  • 2 tsp chia seeds
  • 1 tsp honey
  • 2 tsp lemon juice


Combine all the ingredients and refrigerate for a minimum of 30 minutes. Stir well and serve chilled.

Oatmeal With Chia Seeds:

chia seeds recipes - oatmeal with chia seeds


  • 1/2 cup oats
  • 1 cup skimmed milk
  • 1/2 cup low-fat curd
  • 1 tsp chopped dates
  • 1 tsp chia seeds
  • 1/4 cup fruit (orange/banana/ mango)


  • Combine the oats, milk, curd, and whisk well
  • Add the dates and chia seeds to this mixture and mix well; stir and refrigerate for a couple of hours
  • Pour the milk in a tall glass and just before serving, add any fruit of your choice – orange segments, chopped banana, or mango, and serve chilled

In conclusion, it is advisable to check the body’s tolerance and then gradually increase the intake of chia seeds in your diet to avoid any complications

How much chia seeds should you eat a day?

A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.

What are benefits of chia seeds?

Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds are also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease. Chia seeds are high in fiber.

Can chia seeds reduce belly fat?

Chia seeds are one of the best superfoods to lose weight From boosting digestive health, metabolic rate, high iron, Omega-3 content, and good fats, chia seeds make for an excellent addition to your diet. Most of all, the tiny white and black seeds are great for you to lose weight and reduce belly fat.

Can we eat chia seeds daily?

Chia seeds are highly nutritious, boast a long list of health benefits and can be a healthy dietary addition for most. However, moderation is key, as eating too many may cause side effects. To prevent this, start with 1 ounce (28 grams) daily and assess your tolerance before slowly increasing your intake.

Which is better flax or chia seeds?

Both seeds are rich in macronutrients and contain vastly high amounts of omega 3 and omega 6 acids. Although when it comes to protein and omega 3 acids, flax seeds have a slightly upper hand and in terms of fiber and lower calorie count, chia seed takes the cake.

Is chia seeds good for skin?

Helps add glow to your skin: Rich in nutrients like vitamin A, vitamin C, iron and potassium, regular consumption of chia seeds can help boost skin luminosity and elasticity, making it glow from the inside out.

Does chia seeds make you poop?

There are so many reasons why chia seeds are super healthy, and their fiber content is the main reason they’re one of the best foods to help you poop. Chia seeds are packed with fiber, boasting an impressive 10 grams per ounce (which is about two tablespoons).

What is the side effects of chia seeds?

However, certain individuals may experience side effects if they eat large quantities of chia seeds, including those with diabetes, high blood pressure, and allergies. Too many chia seeds may also lead to digestive issues, and if someone overeats chia seeds, it could lead to weight gain.

Are chia seeds good for men?

Chia Seeds Benefits For Men Men can get 5gms of omega-3 in a single ounce serving. Omega-3s are also known for improving cardiovascular health. Chia seeds are also high in protein, act as a natural testosterone booster in men, and gain muscle mass.

What does chia seeds and lemon do?

According to the book ‘Healing Foods by DK Publishing House, “The mucilaginous (gum-like) fiber in chia seeds promotes bowel regularity and helps stabilize blood sugar levels, further promoting gut health.” All you need is half tsp chia seeds, 1 or 1 1/2 cups water, 1 tsp honey, and 1 tsp lemon juice.

What is the best time to eat chia seeds for weight loss?

Consumption of chia seeds in the morning especially on an empty stomach is considered to be the best time to consume them, as they increase the metabolism and support the digestion of every meal of the day.

Is chia seeds good for hair growth?

Chia seeds are packed with nutrients that help decrease hair loss. Zinc, copper, protein, essential amino acids, phosphorous, etc., are all vital for hair growth and strength. Adequate consumption of these nutrients can help solve all your hair woes and promote hair growth.

Do chia seeds make you sleepy?

The tryptophan in chia seeds, like in turkey, raises melatonin and serotonin levels, which promotes stable sleep. With more than twice the tryptophan of turkey, you’ll need just 2 ounces of chia seeds to help you snooze.

Who should not eat chia seeds?

The tiny, oval seeds — a rich source of fiber, protein and heart-healthy omega-3 fatty acids — should not be eaten in their dry, raw form, experts cautioned. This is particularly true for people with a history of swallowing problems or a constricted esophagus, the researchers said.

Do you need to soak chia seeds before eating?

You do not need to soak chia seeds before eating them, but soaked and raw chia seeds do have slightly different health benefits. You can eat chia seeds raw and enjoy their energy and nutrients, but eating a spoonful of chia seeds raw can also be unpleasant, as they might stick to your teeth and become dry.

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