Chia seeds pack nutritional punch (2024)

FAQs

What happens if I eat chia seeds every day? ›

Eating too many chia seeds may cause side effects, such as digestive issues, allergic reactions, or weight gain. In moderation, however, chia seeds can be a nutritious addition to a balanced diet.

The Bottom Line

These tiny seeds can provide fiber that helps lower cholesterol, boost your heart health and reduce your risk of developing chronic disease. That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.

The insoluble fibre and protein present in them help you feel satisfied and full. As per USDA data, a 100-gram serving of chia seeds can fulfil up to 34% of the daily fibre intake, thus facilitating the reduction of belly fat.

Eating a diet rich in fiber also is shown to protect against colorectal cancer. One serving of dried chia seeds is about 2.5 tablespoons. This has 140 calories, 5 grams of protein, 10 grams of fiber, 12 grams of carbohydrate and 9 grams of fat, of which 8 grams are heart-healthy fats.

Chia seeds are loaded with fibres and when it is consumed in lots of quantities the body may find it difficult to digest it properly. One should stick to an ideal quantity of chia seeds in a day and not consume more. Consuming more of these tiny seeds can cause diarrhea, bloating and stomach cramps.

Because flax seeds and chia seeds are low in sodium, potassium, and phosphorus, they are healthy for all the following kidney conditions and treatments: CKD/Transplant. Hemodialysis (3 times/week) Daily Home and Nocturnal Hemodialysis/Peritoneal Dialysis.

🥣If you're looking to lose weight, it's best to consume chia seeds in the morning. They are high in fibre, which keeps you feeling full for longer, reducing the chances of overeating throughout the day. Adding chia seeds to your breakfast smoothie or yoghurt bowl is a great way to start your day on a healthy note.

Chia is rich in lignans and omega-3 fatty acids for cardiovascular health. These seeds also contain magnesium, an important mineral for brain, digestive tract and heart health. Add chia to cereal, yogurt, salads and smoothies, or use it make puddings for a nutrient-dense snack.

You can simply add a teaspoon or two of chia seeds to water, drink this concoction in the morning. Another way to do it is to drain out the excess water, and use the gel-like mixture and then add it to your food.

Chia seeds can function as a prebiotic, assisting your stomach in producing the beneficial bacteria necessary to maintain a healthy digestive system. As chia seeds become a sticky gel-like substance when soaked in water, they can also serve as a digestive system cleanser.

Which seeds burn belly fat fast? ›

Chia seeds are packed with nutrition, but Beaver still recommends drinking chia seed water along with a meal. "Viscous fibers provide the most benefit when we consumed with food," Beaver explains. "The trapping action of these fibers is most efficient when we eat them as part of a larger meal."

No matter which way you choose to eat your chia seeds, you will be unlocking the wealth of healthy nutrients that rank these little morsels so highly on the superfood charts. In fewer than 140 calories, a single ounce of chia seeds contains more nutrients than almost any other food of its size!

Chia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids. They have been linked to improvement in risk factors for heart disease and diabetes, as well as benefits for digestion and gut health. Chia seeds are very easy to incorporate into a healthy diet.

Research suggests that chia seeds may help prevent chronic conditions such as heart disease, diabetes, obesity and maybe even cancer. Results of human studies show that chia seeds may: Decrease inflammation. Improve control of blood sugar levels.

Of course, you cannot overdo chia seeds for weight loss either because they may cause bloating and stomach issues. So you can have 10 to 15 gm for a meal or spread it at a maximum serving of 10 grams each across two meals.

Omega-3 fatty acids: Chia seeds contain a high amount of omega-3 fatty acids. It is known that high levels of omega-3 fatty acids may increase the risk of bleeding. Therefore, it is advised to avoid taking chia seeds with foods or supplements rich in omega-3 fatty acids.

Consuming chia seeds soaked in water daily can be beneficial for health. Soaking chia seeds in water or any liquid (chia gel) helps release their nutrients and improve digestibility. When soaked, chia seeds absorb liquid and become gelatinous in texture. This gel-like consistency can aid in digestion and hydration.