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What Happens To Your Body When You Eat Chia Seeds Every Day

Chia seeds are tiny black seeds of Salvia hispanica, a flowering plant native to central and southern Mexico. Despite their tiny size, chia seeds are loaded with essential nutrients, like antioxidants, vitamins and minerals, dietary fiber, protein, and omega-3 fatty acids. Chia seeds are considered to be one of the best foods for people who are on a weight loss journey.

When prepared properly, they can boost your digestive health and improve metabolism, which is crucial for maintaining a healthy weight. Folklore has it that these tiny seeds were used as an energy booster in ancient times and was quite popular among warriors, who ate them as fuel before going into a battle.

Research has also shown that chia seeds can promote heart health, help treat diabetes, prevent premature aging, has the ability to cervical and breast cancers, and strengthen bones. In this article, we will explain about how chia seeds help in weight loss and the right way to include this superfood into your diet.

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But can chia seeds really help me lose weight?

The data here is still emerging, but there is evidence that chia seeds can definitely help. When groups of overweight and obese people consumed 35 grams of chia seed flour a day for 12 weeks, both groups of people lost weight, saw improvements in their waist circumference, a reduction in cholesterol, and a slight increase in HDL (the good cholesterol), per study in the journal Nutrición Hospitalaria.

All that fiber in chia seeds could certainly help. Increased fiber intake can help with weight-loss goals, according to a study published in Annals of Internal Medicine.

Chia seeds are also a good source of protein, which is an important piece to the weight-loss puzzle. In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.

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You can also use chia seeds as an aid to help you meet your calorie deficit. When a group of study participants ate yogurt with 7 or 14 grams of chia seeds, they reported feeling less hunger and more satiety, and a lower desire to have sugary foods, per a study in the journal Nutrition Research and Practice. This can be helpful if you're making an active effort to lower your calorie intake.

Ultimately, though, weight loss is all about paying attention to your overall diet and exercise routine—not about eating more (or less) of one certain food. “No single food or ingredient is able to do that, so if you’re hoping for chia to solve your health concerns or be the catalyst for dramatic weight loss, I recommend reaching out to a dietitian for support for your individual goals," says Harbstreet.

That also means chia seeds won't help you burn belly fat—or magically boost your metabolism.

What are the other health benefits of chia seeds?

The nutritional value of chia seeds make them a powerhouse of plant-based nutrition, says Jackie Newgent, RDN and author of The Clean & Simple Diabetes Cookbook. Just one ounce of the seeds offers 10 grams of dietary fiber, 5 grams of protein, 5 grams of omega 3s, 115 milligrams of potassium, and 179 milligrams of calcium. Their calcium content specifically makes them a good option for people seeking the nutrient from a source that isn't dairy.

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Chia seeds's antioxidant makeup makes them ideal for daily consumption, which may reduce the risk of developing a chronic condition, found a systematic review of chia seed studies published in the Journal of Food Science. Eating chia seeds may improve insulin and glucose tolerance, and reduce the risk of heart disease, though the review also found that having chia oil, instead of the seeds, may help bring on those improvements faster.

Chia seeds can also lower blood pressure. When 12 healthy people ate 50 grams of chia seeds for 30 days, they found that their blood pressure and triglyceride levels both decreased, per a study in the Journal of Food Science and Technology.

Chia seeds may also be beneficial for skin health. Though there's still limited data about how eating them affects the skin, chia oil applied topically has been shown to improve skin hydration and prevent itchiness, per the Journal of Food Science and Technology study.

Are there side effects to eating chia seeds?

A serving size of chia seeds is about one ounce, or two tablespoons—and there's a reason for that limit.

“Chia isn’t likely to cause a reaction or trigger symptoms, as with some other foods that are known allergens or spark GI-related symptoms,” says Harbstreet. “That being said, a sudden and drastic increase in fiber intake could potentially cause some ‘misbehavior,’ especially for people who previously consumed very little fiber.” Too much fiber often translates to bloating and diarrhea—womp womp.

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You might also find yourself feeling fuller than usual after eating chia seeds—for better or for worse. Think about it this way: Have you ever seen chia seed pudding at your local health food store, or made it on your own at home? If so, then you’ve seen how the seeds absorb liquid and expand in volume. Now imagine that expansion happening...inside your stomach.

That's not necessarily a bad thing—unless you're loading up on chia seeds in favor of other foods. “It’s not an issue to eat to fullness, but if it’s replacing other foods in your diet, you may be inadvertently reducing the variety of foods and nutrients in your overall eating pattern,” says Harbstreet.

How should I eat chia seeds?

Good news! It’s super-simple to add chia to your diet. A relatively tasteless seed, they’re easy to sprinkle on yogurt or blend into your morning sip. “You can eat them raw, toasted, soaked, or cooked,” says Becky Kerkenbush, RD and medical representative to the Wisconsin Academy of Nutrition and Dietetics. “They can also make a great egg substitution in baking, by combining one tablespoon ground chia seeds with three tablespoons water to replace one egg.”

Newgent recommends enjoying 1 tablespoon of any seed per day. So you can make your tablespoon chia seeds alone, or you can mix it up, and make a blend by adding chia seeds to others like hemp or flax.

If you want to stick to chia seeds, you can pretty much add them any food. Here are five simple ways you can enjoy them, according to Newgent.

Swap them for the flour in your pastry recipes. "Grind up chia seeds in a blender until powdery (or buy it pre-ground) and use a replacement for up to 1/4th of the flour in cake, cookie, brownie, or pancake recipes," says Newgent.

Make a creamy dressing for tuna, chicken, or potato salad. Make chia dressing by mixing three tablespoons unsweetened jasmine green tea or water with one tablespoon chia seeds, and let stand 20 minutes. Then whisk with 2 tablespoons of lemon juice and mayonnaise each. Add salt and pepper to taste.

Add texture to plain steamy foods. Newgent says you can stir chia seeds into steamed rice, steamed veggies, or scrambled eggs. You can pack up some to go, so that you can do do this when dining out too.

Use it to transform your soup into stew. "Stir a couple teaspoons of chia seeds into a piping hot bowl of soup and let it stand for several minutes to thicken it up. That’s it!" says Newgent.

Add it to a traditional cocktail. Stir some chia seeds into drinks like a mimosa, margarita, mojito, or other cocktail or mocktail of choice. "Keep swirling before each sip," says Newgent.

The bottom line: Chia seeds might help you feel satiated and can be a great nutritional addition to your diet, but long-term weight loss will require rethinking your overall diet and nutrition plan.

Do chia seeds expire?

Popular for its outstanding nutrition package, but do chia seeds go bad? And how can you keep them properly for longer usage?

Everyone nowadays is crazy about chia seeds, from yoga instructors to housewives. Some use it as a replacement for meringue powder or other baking ingredients. Others add it to smoothies, drinks, or foods. All serve one ultimate purpose – a healthy diet.

Chia Seeds Smoothie

A glass of chia seeds smoothie is refreshing and rich in nutrition.

In this post, I will show you why they are so famous and how you can store them correctly because you don’t want these expensive seeds to go bad for just a few days, right?

Table of Contents [hide]

So, Do Chia Seeds Go Bad?

Let’s Learn About Chia Seed!

How To Sort Out Bad, Rotten, Or Spoiled Chia Seeds?

Best Way To Store Chia Seeds

3 Useful Tips To Store Chia Seeds

Can You Freeze Chia Seeds?

Some Yummy Foods Use Chia Seeds

Do Not Overuse Chia Seeds

FAQs

Try A Class Of Chia Seeds Smoothie Now!

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So, Do Chia Seeds Go Bad?

Well, the answer is yes! Of course, chia seeds only last for a certain amount of time. Usually, the package of chia seeds will have an expiration date of around two years.

If you store them correctly, they can last up to three to four years. Interesting right? Let’s find out more about these seeds.

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Let’s Learn About Chia Seed!

Chia seeds might be tiny but they sure store significant nutrition. The seeds are eminent for their benefits to human health. They are widely used to improve digestion and also enhance the weight loss process.

Nutrition: Chia seeds are packed with omega-3, Fiber, Protein, and Calcium. These are essential nutrients for your daily meals. Also, omega-3 is good for lowering cholesterol and decreasing inflammation.

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Due to their great amount of nutrients, chia seeds are often called ‘functional food’ or ‘functional ingredient’.

Usage: Chia seeds can be eaten raw or served as toppings for different dishes.

These nutritious seeds are very absorbent, they create a gelatinous cover around the seed when soaked in water. That’s why many choose it as a solution to stand in for egg white when they run out of it. Not to mention, chia seeds are healthier than the original ingredient.

The seeds are often used in cereal, yogurt, protein shakes, or salad dressing. The taste of chia seeds is mild and a bit nutty. Their flavor doesn’t compete with other ingredients, as a result, they are perfect with drinks and baked goods.

As long as there is enough moisture to hold the seeds, any dish can be added with chia seeds to enhance the amount of nutritions intake2.

Chia Seeds

Chia seeds have black and white color but the nutrition is the same for both.

If you want to learn more about chia seeds, this video is made just for you:

Watch this video: Chia Seeds - Pros - Cons, Benefits - Warnings

How Long Do Chia Seeds Last?

People often compare chia seeds with basil seeds or other seeds, especially about their shelf life. Chia seeds are considered to have better endurance to normal temperatures than others. This is because they have a huge amount of antioxidants stored inside the seeds.

When you buy a package of chia seeds from the market, the package will always be labeled ‘Best before’ instead of ‘Expiration date’. Usually, the duration is two years for most manufacturers.

So if you leave your package of chia seeds in your kitchen at ordinary temperature, they should be fined for at least two years.

Best-To-Use Duration For Chia Seeds

Chia Seeds Room temperature The Fridge

Dried One to two years Five to eight years

Soaked Not safe Three to five days

Flour 6 months Not safe

When chia seeds are soaked with water, the covers will crack and form gelatinous shells. Now the shells taste great, however, there is no longer protection for the seeds anymore.

Soaked chia seeds can be only stored in the fridge for five days. You better divide suitable proportions before soaking your seeds.

Water Soaked Chia Seeds

When you soak chia seeds into water, try to use all of that amount of soaked chia seeds.

Flour made with chia seeds is good to leave in your pantry for up to six months. Make sure you keep the flour in an airtight container. Most chia seeds are stored in resealable packages, so it is just fine to optimize the package.

How To Sort Out Bad, Rotten, Or Spoiled Chia Seeds?

Now you know that chia seeds are surprisingly endurable to ordinary temperature, what if they got bad? What can you do then? Well, take it easy, let me show you how.

There are plenty of ways that lead to the deterioration of chia seeds, one of them is water. Whenever water reaches your seeds, there will be mold in just a couple of days.

And you know what you should do when there is mold? You should get rid of your chia seeds instead of trying to scoop them out. Just withdraw them altogether!

Normally, chia seeds have a nut-like aromatic scent. If they start giving strange smells, that means you should discard those seeds.

When the seeds are rancid, they will give a bitter taste. you should get rid of them. Using them at this time can cause difficulty in your digestion.

Chia seeds are always dry. If you find any sliminess while touching them, they are no longer safe to use. You should throw them away.

Bugs are bad for all kinds of seeds. They appear to eat your seeds, but the seeds are not ruined. If just a couple of bugs, you can pick them out and use the seeds letter on.

One last note, when you open the jar of seeds and notice that they are stuck together, stuck in the jar, or stuck in the bottom, you should discard them. This is when they start lumping and the seeds are not edible anymore.

Best Way To Store Chia Seeds

Storing chia seeds might sound simple at first but there are some useful notes that you should have a look at.

Most chia seeds are stored by freezing and this method should preserve your seeds for 8-10 years. Just make sure there is no air or moisture that can get inside the jar of containers.

Most chia seeds you have seen on the market are dried and well packed. If you want to put them in the freezer, it should be no problem. If you are not sure about the quality of chia seeds, here are some steps you should do:

Prepare a large surface (you can take out a flat baking pan). Then, place tissue on top.

Sprinkle the chia seeds into the tissue.

Let the tissue absorb the moisture for five to ten minutes.

Prepare a dry, clean airtight container.

Pour all the dried seeds into the container.

Tied the container (make sure there is no moisture invasion when you seal the container)

Put the container in the freezer.

Important note: You should divide your chia seeds into different proportions. When thawing the frozen seeds, water and moisture will appear around the container. If you can’t use all the seeds, they will have a high chance of being ruined.

If you store soaked chia seeds in the freezer, they will become chia pudding when you defrost them. This pudding is really tasty but you have to use it fast because the storage time for chia pudding is only just a few days.

3 Useful Tips To Store Chia Seeds

There are plenty of elements that can affect the storing process of chia seeds. Here are some TIPs for keeping these seeds

Use Mason Jar

You and I all know mason jars are often associated with desserts. But they are also suitable for storing chia seeds. I know that most chia seeds come with plastic packages and they are able to reseal.

A glass jar provides a stable condition for your seeds and also prevents spoilage due to the airtight caps. Also, the glass materials provide a transparent visual, you can notice when the chia seeds are getting bad.

Healthy Jars Cereals Seeds

A glass jar will make your kitchen look more elegant.

Seal The Container

Remember that if you let air or moisture access inside the containers, your seeds will be spoiled in just a few days.

Also, you can prevent mold and insect invasion. Transfer your seeds into resealable bags or containers right after you open the package from the supermarket.

Don’t Scoop Your Seeds

Usually, you should pour the seeds into a bowl or cooking pot and use it. Avoid using a spoon to scoop the seeds. The spoon can carry dust or moisture and bring them to your seeds.

If you still want to use a spoon to scoop the seeds out of the container, you should only have one spoon and that spoon should be in the container with the seeds. This way, we can avoid moisture and dust from outside.

Can You Freeze Chia Seeds?

Freezing is usually a common way to store organic food as well as chia seeds. All you have to do is to make sure that there is no excess air or moisture in the freezer or bag. Just like that, you can preserve a large volume of chia seeds for up to ten years.

You should notice that crystallized water molecules react with the seeds during thawing and cause them to swell and release mucus-like fluid. If you freeze wet, soaked, or washed seeds, you can expect to get chia gel after thawing instead of the crispy dry seeds.

Once you want to take the chia seeds out of the freezer, leave the container overnight at room temperature. In the morning, sprinkle them on a paper towel and leave them to dry out for an hour and two before use.

Some Yummy Foods Use Chia Seeds

There are plenty of ways to make your healthy meal with chia seeds become more diverse.

Chia Water

One of the simple ways to add chia seeds into your diet. To make chia water, soak ¼ cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20-30 minutes, tastier with cold water.

Moreover, to give your drink some flavor, you can squeeze in a lemon, lime, or orange.

You can also make detox water with some chopped fruits such as watermelon, apple, lemongrass, and a branch of smoked rosemary.

Chia Pudding

When chia seeds absorb water for enough time, they can form a nice gelatinous liquid. Any drink can add chia seeds to create a beautiful pudding. Water, juice, and yogurt, just flavor them with cocoa or vanilla they are ready to serve.

I’m sure these recipes of chia pudding will make you overwhelmed, watch this video to know more:

Watch this video: Chia Pudding – 5 Easy - Healthy Recipes

Chia In Smoothies

Chia seeds can be added to any smoothies to form a gel texture in the drink. Make this drink, especially for kids, they will enjoy colorful smoothies with tons of nutritional value inside.

Chia Cereal

Want to make your breakfast different? You could change your daily cereal to chia cereal. Milk, nuts, and granola with soaked chia seeds are an amazing start for your morning.

You can add fruits like strawberries, blueberries or bananas to make the cereal more

Do Not Overuse Chia Seeds

Besides the above-mentioned benefits of chia seeds, they also bring bad influences on your health if you overuse them.

Consuming A Large Amount of Chia Seeds Can Cause Problems With Your Digestion.

The fiber in chia seeds can cause many health problems relating to your metabolism. Gas, diarrhea or some pains in your abdominal will occur when you consume too much fiber.

You can prevent these harmful signs by drinking a lot of water to support fiber intake to pass through the body.

A Risk Of Being Choked

Drinking chia seeds with water or other drinks might sound simple, but this action can lead to the choking risk. Make sure you drink them carefully, especially sip by sip.

The size of a single chia seed can increase by 10 to 12 times its normal size when exposed to water. This might cause congestion while consuming a significant amount of chia seeds in a short time.

Chia Seeds Are Great

Chia seeds are great for making beverages but beware of the possibility of being choked.

Remember to pay attention when eating those chia seeds. Choking can happen at any time while you are consuming food.

Allergy To Chia Seeds

It is uncommon but there is a minority of people that can have allergy to chia seeds. The symptoms often include vomiting, diarrhea or the feelings of itchiness around the lips or tongue.

Set an appointment with your doctor immediately if you have some of these symptoms at the first time using chia seeds.

FAQs

Is it safe to eat expired chia seeds?

Do chia seeds need to be refrigerated after opening?

How long can chia seeds be stored in the fridge?

What is the best way to eat chia seeds?

Try A Class Of Chia Seeds Smoothie Now!

Storing chia seeds is not that difficult right? I hope the information above is helpful for you. Chia seeds can be ruined but with just some simple steps, you can keep your seeds for years.

A package of chia seeds are not that cheap so make sure you keep them properly. Bring joy to your family with a party of healthy chia seeds smoothies, I’m sure you will impress all of them.

Is it OK to swallow chia seeds whole?

Chia seeds used to be a niche ingredient you could only scout out at health food stores next to the flaxseed, hemp seeds, and spirulina. But chances are you can now find chia at your local grocery store, in everything from granolas and cereals to yogurts and energy drinks. You can find it at restaurants too: Chia pudding has become a mainstay at trendy cafés and luncheonettes coast-to-coast, including NYC's Dimes and L.A.'s Café Gratitude.

Want to enjoy them at home? Read on for everything you need to know about these energy-packed seeds (and yes, they're the same seed that powered the Chia Pets craze in the ’80s).

Where Do Chia Seeds Come From?

Chia seeds come from salvia hispanica, a flowering mint plant native to parts of Mexico and Guatemala. Chia seeds have only become a commercially popular health food in the last decade or so, but they're actually one of the oldest forms of nutrition and were a staple of Mayan and Aztec diets.

How to Eat Chia Seeds

Chia seeds have an extremely subtle flavor and are therefore prioritized for texture over taste. Their most obvious characteristic is that they absorb a shocking amount of liquid—up to 10 times their dry weight—swelling into miniature tapioca-like balls.

You can easily make chia seed pudding, one of the most popular ways to eat the seeds, by mixing a quarter cup of the seeds in one cup of liquid (almond milk and fruit juice are popular choices). Once the seeds have gelled up and the mixture is no longer watery, the "pudding" is ready to eat. This can take as little as 15 minutes, although chia pudding keeps well in the fridge for several days. Since chia doesn't have a ton of flavor on its own, feel free to add spices, chopped fruit, nuts, and any other toppings you'd like.

MEAL PREP CHIA PUDDING | freeze it for weeks + healthy breakfast ideas

Dry chia seeds can also be added whole or ground to smoothies and juices, mixed into yogurt and oatmeal, or sprinkled on top of a salad. If you're adding the seeds to a drink or a "wet" dish like porridge, they'll swell up slightly while you eat but retain a slight crunch.

Chia seeds can also be used in tonics, jams, crackers, muffins, and grain bowls.

And although these are some of the more common ways to eat chia, its mild flavor and compact size make it easy to slip a spoonful into pretty much anything—so experiment!

Since chia seeds are capable of absorbing a lot of liquid, it's important to stay well-hydrated when consuming them, particularly in dry form. But you don't have to overdo it on the water—your daily eight 8-oz. glasses will suffice.

Chia Seeds: Benefits and Nutrition Facts

Chia seeds are often referred to as a superfood, which simply means they're relatively denser in nutrients compared to other foods. The small seeds hold the holy trinity of nutrition—fiber, protein, and omega-3 fatty acids—which promote slow digestion and a subsequently steady stream of energy.

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Chia seeds also contain key minerals like calcium and magnesium. They also contain all nine essential amino acids, which are the muscle-building protein building blocks our bodies need but don't produce naturally—we have to get them through our food.

Chia seeds have around 140 calories per serving, which is two tablespoons or 28 grams. Each serving is packed with 4 grams of protein and 11 grams of fiber.

Chia seeds don't need to be ground before eating to get the nutritional benefits—eating them whole will have the same effect, and how you like to eat them is just a matter of personal preference. They're also naturally gluten-free and vegan.

Chia Seeds Shopping Guide

You can find chia at any Whole Foods Market, health food stores, and well-stocked grocery stores like Kroger and Vons. They’re also available from Amazon and Thrive Market. Some of the more widely available chia seed brands include The Chia Co., Nutiva, and Bob's Red Mill. Check the packaging if you want to buy seeds that are certified organic and non-GMO.

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Nutiva Organic Raw Black Chia Seeds

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Look for seeds that are either a speckled black or white, but not uniformly brown. The Chia Co. founder John Foss explains brown chia seeds are immature seeds that haven't had a chance to mature properly, and this can result in fewer nutritional benefits and give the seeds a bitter taste.

How to Store Chia Seeds

Chia seeds have a long shelf life and will keep for several years when stored in a cool, dry place. Easy!

10 of Our Favorite Chia Seed Recipes

Now that you're all read up on the health benefits of chia seeds, it's time to choose some recipes that showcase this high-fiber wonder seed. Here are 10 of our favorites!

Coconut ChiaTapioca Pudding recipe

Coconut Chia-Tapioca Pudding

If you love the texture of chia pudding, it gets even closer to bubble tea with the addition of tapioca pearls here.

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Blueberry-Chia Ice Pops

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Tropical Energy Bars

If you can’t find no-sugar-added pineapple, this recipe works with pretty much any dried fruit of your choice.

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Chia Pudding With Dried Apricots and Pineapple

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Hazelnut Granola and Chia Pudding Bowls

This honey-sweetened granola and rooibos-tea chia pudding are both worth making and enjoying on their own, but together with yogurt and a swirl of jam they become a breakfast you’ll want to eat on repeat.

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Blueberry–Chia Seed Jam

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Flaxseed–Chia Seed Pancakes with Bacon

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Chia Limeade

This limeade recipe is made with a surprise superfood ingredient: chia seeds!

Do chia seeds give you energy?

This super seed is packed full of nutrients and loaded with heart-healthy fibre, essential fats, protein and will give you long-lasting energy. Here are even more reasons to start your day with a little chia:

Nutritional benefits: Chia seeds are a source of amazing long-term energy, which over time can actually help your body to function at its best and burn more calories throughout the day. Chia also contains a high source of omega-3 fatty acids, similar to flax. Be sure to get dark greyish chia, as it’s nutritionally superior to the lighter kind.

Another thing to be aware of is that chia becomes mucilaginous when soaked; so go ahead and make a pudding, jam or add it into your smoothies. Chia can help reduce nervousness, treat insomnia, improve mental focus, relieve constipation and can be a soothing gel to help lubricate dry skin.

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How you use it: Chia seeds can be added directly into a recipe, whether it is a soup, smoothie, salad or your morning porridge — it goes with anything. However, if you want to soak it, place two tablespoons or more in a bowl and cover with some water. Wait about 20 minutes, and it will double in size and you will have a thick, gooey, delicious pudding. You can also add whole seeds or ground chia into baked goods, granola or trail mixes, or use it as a condiment or garnish. I use the seeds as an egg substitute for my baked recipes: 1 tbsp ground chia plus 3 tbsp water or 1/4 cup applesauce is equivalent to one egg.

How to store it: Chia seeds are best stored in a sealed glass jar. You can keep them in the cupboard or place them in the fridge, especially for long-term storage. Ground chia is best kept in the fridge or even the freezer. I keep a small jar on my counter for everyday use; I add about 1 tbsp to my smoothie or cereal every morning.

Super chia breakfast cereal

Ingredients

1/2 cup rolled oats

3/4 cup rice, almond or hemp milk

1 tbsp chia seeds

1 tbsp goji berries or raisins

1/2 tsp cinnamon

1 tbsp raw honey

For a cooked version:

1. Place rolled oats into a pot.

2. Top with “milk”, chia, goji and cinnamon.

3. Bring to a low simmer for 5 to 10 minutes, until everything is softened. Keep stirring to make sure nothing sticks to the bottom of the pot.

4. Stir in raw honey just before eating.

Makes 1 serving. Enjoy!

For a raw version:

1. Place rolled oats in your bowl and top with “milk” chia, goji berries or other toppings.

2. Allow oats to soak overnight, so it becomes creamy and soft.

3. Stir in cinnamon and honey in the morning.

4. Top with additional fresh berries, banana slices, cacao or coconut flakes.

Makes 1 serving. Enjoy!

Can chia seeds raise your blood pressure?

Chia seeds (Salvia hispanica), also called Salba chia or Mexican chia, are the edible seeds of a flowering plant from the mint family. Native to Mexico and Guatemala, the seeds have a long history. They were a vital crop in ancient Aztec and Mesoamerican cultures. The seeds had medicinal applications and made up an important part of the peoples’ diets.

Today, chia grows commercially in many countries including Mexico, Guatemala, Peru, Argentina, Australia, and the United States. The seeds are widely recognized as a nutrient-dense addition to healthy diets.

Health Benefits

Chia seeds are an excellent source of vitamins, minerals, and powerful antioxidants. Some of these antioxidants include:

Caffeic acid

Chlorogenic acid

Kaempferol

Quercetin

These nutrients help provide many significant health benefits.

Reduced Free Radicals

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.

Better Heart Health

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.

Improved Blood Sugar Levels

Chia seeds are high in fiber. Studies show that fiber may help to reduce insulin resistance and improve blood sugar levels, reducing your risk of metabolic syndrome and type 2 diabetes. Research has also found that bread containing chia seeds triggers a lower blood sugar response than traditional bread, which helps to prevent high blood sugar levels.

Reduced Inflammation

Chronic inflammation can lead to health conditions like heart disease and cancer. Caffeic acid, an antioxidant found in chia seeds, can help to fight inflammation in the body. Eating chia seeds regularly may also help to reduce inflammatory markers, which often indicate the presence of an inflammatory disease.

Healthier Weight Management

A 1-ounce serving of chia seeds has 39% of your recommended daily allowance of fiber. The soluble fiber in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness when you eat them. By letting you feel fuller despite eating less, chia seeds can help you maintain a healthy weight.

Better Bone Health

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.

SUGGESTED

Nutrition

Chia seeds provide many essential nutrients, including:

Calcium

Manganese

Magnesium

Selenium

Copper

Iron

Phosphorus

Chia seeds are also an incredible source of alpha-linoleic acid (ALA), an omega-3 fatty acid that helps to promote a lower omega-6 to omega-3 fatty acid ratio — a lower ratio is associated with reduced risks of chronic conditions such as heart disease, cancer, and inflammatory conditions.

HOW TO MAKE CHIA PUDDING ‣‣ 6 Amazing Chia Pudding Recipes

Nutrients Per Serving

A 1-ounce serving (28.35 grams) of chia seeds has:

Calories: 138

Protein: 4.7 grams

Fat: 8.7 grams

Carbohydrates: 12 grams

Fiber: 9.8 grams

Sugar: 0 grams

Things to Look Out For

Although chia seeds offer a variety of health benefits, eating too many may lead to complications:

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.

Interactions with Medication. Chia seeds help to reduce blood sugar and high blood pressure. If you’re already taking medications for diabetes or hypertension, eating too many chia seeds can cause severe dips in blood sugar levels and blood pressure, which may lead to other health complications.

Allergies. Although rare, chia seed allergies do occur in some people. Symptoms to watch out for include vomiting, diarrhea, and itching of the tongue or lips. Severe allergies can lead to anaphylaxis.

How to Prepare Chia Seeds

You will find whole chia seeds in most grocery and bulk food stores. You can also buy them online.

Store chia seeds in a cool, dark place. If you grind your seeds, place them in an airtight bag or storage container and store them in your pantry or refrigerator.

Chia seeds have many culinary applications. Some ways to prepare them include:

Mixing them with milk or fruit juice to make a chia pudding, which you can top with cacao nibs or fresh fruit

Creating an egg replacer to use in baked goods such as cakes or breads

Mixing them into muffin batter

Making a chia gel to add to homemade soups or smoothies

Sprinkling raw seeds on oatmeal or a salad

Soaking them to make chia sprouts

Mixing them with almond flour and spices to make a breading for fried chicken

Adding them to homemade energy bars

What happens if you don't soak chia seeds?

Confession: I eat chia seeds everyday. I feed them to my children. They make me feel full and satisfied and, yes, I'm a sucker for foods touted as "super" even though I know deep down it's just marketing.

I may be crazy, but I'm also trendy: chia seeds are everywhere, in energy bars and smoothies, atop yogurt parfaits and at the core of crunchy kid snacks. Good Morning America called chia seeds the "it" food of 2013.

WBUR is a nonprofit news organization. Our coverage relies on your financial support. If you value articles like the one you're reading right now, give today.

And they really are good for you: "a rich source of fiber, protein and heart-healthy omega-3 fatty acids," according to an NIH publication.

But this week, my chia euphoria took a hit. "Despite potential health benefits, chia seeds may pose a risk if they are not consumed properly, according to new research," said the Medline headline.

A case report presented by a North Carolina GI doctor describes a scary case of chia seeds gone bad: a 39-year-old man spent several hours in the emergency room under anesthesia after eating no more than a tablespoon of dry chia seeds followed by a glass of water.

The seeds, which can absorb up to 27 times their weight in water, apparently expanded post-ingestion and completely blocked the man's esophagus, according to the doctor who handled the case, Rebecca Rawl, MD, MPH, a gastroenterology fellow at Carolinas Medical Center in Charlotte, North Carolina.

I spoke to Rawl, and she told me the story of the chia seed blockage — believed to be the first report of its kind. She presented her poster, titled "Watch It Grow: Esophageal Impaction With Chia Seeds," earlier this week at the American College of Gastroenterology's annual meeting in Philadelphia. It began innocently enough, she said:

The man arrived at the hospital and said he had this feeling of pain at the top of his stomach and couldn't swallow anything — "not even his own saliva." Hospital staff took him in for an upper endoscopy and the imaging clearly showed the culprit: puffed up chia seeds.

What did it look like?

Rawl said:

It was a gel of these seeds, the consistency was similar to Playdoh — not solid, but not a liquid.

That's what made it very difficult to remove the obstruction — we initially tried using an adult endoscope...We tried to push the mass or gel of chia seeds through to the stomach. But because of the consistency, the seeds would just go around the scope.

After trying unsuccessfully with a variety of other medical implements to move the sloshing mass of seeds, Rawl said she switched to a neonatal or baby endoscope with a smaller diameter: "And we were able to get past the obstruction to see what was ahead and we used the tip of instrument to push a few seeds at a time into the stomach," she said.

Little by little, then, over several hours, doctors were able to clear the man's esophagus. "Afterwards, she said, "he was fine."

The Michael Pollan-y moral here would go something like this:

Beware Chia.

Eat Them Wet

Chew A Lot.

A more nuanced moral, from Rawl, also urges caution:

"Nobody should be eating these seeds dry," said Rawl, who has never personally eaten a single one of the tiny, oval-shaped seeds. "I don't think it's a good idea. Let them expand fully in some kind of liquid first — especially for people who have this sensation of food getting stuck. Chia seeds are tiny, so people would not necessarily think there are problems, but some people do have underlying "strictures" or narrowing of the esophagus."

And of course, added Rawl, whose primary research focuses on irritable bowel disease, anyone who has recurring swallowing problems — whether from hot dogs or chicken or chia — should see a doctor.

But chia seeds — "which come from a species of flowering plant in the mint family native to central and southern Mexico and Guatemala" — are already so pervasive in the foodosphere, it may be hard to get that "proceed with caution" message across.

Nina Manolson, one of my go-to health coaches here in the Boston area told me she loves, loves, loves chia seeds. Here's her response to the quasi-ominous medical report:

Chia seeds live up to their superfood name. They are high in Omega 3's (healthy fat that is an anti-inflammatory), they are an antioxidant, contain important micro-nutrients like magnesium, calcium and manganese and they are also loaded with protein. But possibly Chia's biggest claim to fame is its fiber content. In 1 oz of chia seeds there are 11 grams of fibre - including both soluble and insoluble fiber.

Insoluble fiber is the kind of fiber that acts like a scrub brush in your colon. Soluble fibre absorbs water so it creates bulk and it makes us feel full.

The interesting thing about Chia seeds is that it can absorb A LOT of water - claims vary from 8-27X their weight in water, which makes it a great food to add to your diet if you're looking to feel satisfied for a long time without needing to eat a lot - as in trying to lose weight.

Chia seeds are also great at keeping dehydration at bay because it holds so much liquid. However, if you eat dry chia seeds, without giving them any liquid to absorb before ingesting them, they'll absorb the water within your system and potentially cause a blockage. I can imagine, although I've never seen it happen, if you ate a lot of chia seeds without any liquid and they got stuck in your throat or windpipe, it could cause a blockage. But so could flax seeds, which also absorbs water and become gelatinous.

But the fact that you could choke on chia seeds - really, you could choke on any food - should definitely NOT be a reason to avoid them.

Chia seeds (and flax seeds) have huge nutritional benefits, and should definitely be included in a healthy diet. But, they should be eaten accompanied by a liquid, either while eating them or allowing them to soak in advance.

My favorite recipe: Raspberry chia seed pudding

I must say, after reading about the medical case, I've taken a bit of a chia seed hiatus. And at $19.99 for a 15-ounce package at my neighborhood Whole Foods, maybe I'll go seedless for a little while longer.

Are chia seeds OK in a blender?

Easy Chia Seed Smoothie is made with banana and a mix of frozen fruits such as strawberry, mango, and blueberry for a quick and healthy breakfast or treat. Includes easy tips for customizing!

side angle view of healthy chia smoothie with straw and items surrounding.

We love smoothies around here!

You may already be familiar with our Blueberry Banana Smoothie, Berry Yogurt Smoothie, or Chocolate Cherry Smoothie. Each is delicious as can be!

This smoothie recipe with chia seeds, frozen fruit, and banana is another blended concoction that tastes amazing and will give you plenty of extended energy!

Thick and frosty, this chia smoothie is naturally vegan and refined sugar-free. Plus, it is easy to customize with your favorite fruits and non-dairy milk.

Enjoy this nourishing smoothie in the morning for a quick and easy breakfast smoothie, or as a snack or treat any time of day.

side angle view of chia seeds in a bowl with wooden spoon.

Table of Contents show

Why We Love Chia Seeds!

Chia seeds are not just for the ‘chia pet’ I remember growing up with. In fact, they are considered a ‘superfood’ and a great addition to a healthy lifestyle!

What’s so great about chia seeds?

They are an excellent source of omega-3 oil.

Its protein is complete, which can help raise your energy levels.

And, they expand with liquids to keep you feeling fuller longer.

These power-packed seeds are a staple in my kitchen and can be sprinkled on salads, fruit dishes, and cereal. And of course, they are great in smoothies!

Chia Seed FAQs

Can you put chia seeds in a smoothie?

Yes, chia seeds can be added to your smoothie along with everything else and will blend in so you hardly notice them at all but will benefit from their healthy nutrients.

How much chia seeds should I add to my smoothie?

For optimal nutrition, use 2 tablespoons of chia seeds for each 12-ounce smoothie, adding 130 calories, 9 grams of fiber, 5 grams of protein, and 8 grams of healthy fat, plus vitamins and minerals.

So without further ado, let’s get to the rest of the ingredients!

top down view of ingredients used to make chia seed smoothie with banana.

How To Make Chia Seed Smoothie

Here is what you’ll need (measurements can be found in the recipe card below):

Frozen fruit – I used a prepackaged mix of mango, strawberries, and blueberries. You can use just about any frozen fruit mix you like – cherry, raspberry, blackberry, pineapple, etc. Alternatively, use just one variety instead of a combo.

Banana – Fresh is best, but frozen will work too (you may need a little extra liquid). Sub the banana with 1/2 cup of non-dairy yogurt.

Plant milk – I used coconut milk here, but almond, oat, soy, cashew will be great too. Also, you can opt to use coconut water!

Chia Seeds – Both black and white chia seeds can be used. You can find chia seeds in the baking section of your local grocery store, or you can buy them online.

Once you’ve gathered your ingredients, making the chia smoothie is easy as can be:

Add the frozen fruit, banana, non-dairy milk, and chia seeds to the blender cup and blend until smooth.

And now you’re ready to enjoy!

head on view of healthy chia smoothie with straw and items surrounding.

Smoothie Tips

Here are a few of my favorite variations for this thick and frosty smoothie:

Use banana or non-dairy yogurt. Both are great for gut health. See notes in the recipe card for interchanging.

High antioxidant smoothie. For the most nutrients, use a mix of berries such as strawberries, blueberries, raspberries, cherries. They hold the most antioxidants and vitamins of all fruits!

Tropical smoothie. To make a tropical chia smoothie, use a mix of frozen pineapple and mango, along with coconut milk or water. And if you have a little fresh ginger on hand, add 1/2 teaspoon grated or minced for another layer of flavor.

More Healthy Chia Seed Recipes!

Triple Berry Chia Jam

Vanilla Chia Pudding

Chocolate Chia Pudding

Lemon Chia Seed Pancake

top down view of healthy chia smoothie with straw and items surrounding.

If you try this easy smoothie recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

CHIA SEED SMOOTHIE

side angle view of healthy chia smoothie with straw and items surrounding.

PRINT RECIPE

★★★★★ 5 from 1 reviews

Naturally vegan and refined sugar free, this healthy Smoothie is made with chia seeds and a mix of your favorite fruits and banana for a quick, easy, and revitalizing breakfast or treat!

Author: Julie | The Simple Veganista

Prep Time: 5 min Total Time: 5 minutes

Yield: Serves 1

Category: Smoothie, Beverage

Method: blender

Cuisine: American, Vegan

INGREDIENTS

SCALE

1 cup frozen fruit (strawberries, blueberries, mango, cherry, pineapple, etc.)

1 fresh ripe banana (see notes)

1/2 – 3/4 cup coconut water or non-dairy milk (almond, oat, coconut, cashew, etc.)

2 tablespoons chia seeds

INSTRUCTIONS

Place the frozen fruit, banana, liquids, and chia seeds in the blender cup, attach lid, and blend to desired smoothness. Add more liquids as needed.

3 *EASY* Ways to Use Chia Seeds For Weight Loss [Fat Burning Foods]

Makes one generous or two small servings.

NOTES

Sub the banana with ½ cup of non-dairy yogurt, preferably unsweetened.

If using a frozen banana, you may need to add more liquids to help with blending.

Smoothie variations:

High antioxidant smoothie. For the most nutrients, use a mix of berries such as strawberries, blueberries, raspberries, cherries. They hold the most antioxidants and vitamins of all fruits!

Tropical smoothie. To make a tropical chia smoothie, use a mix of frozen pineapple and mango along with the banana. If you have a little fresh ginger on hand, add ½ – 1 teaspoon grated or minced for a truly delicious tropical flavor.

What is the best brand of chia seeds?

Chia seeds are a popular superfood that are loaded with a variety of nutrients. Chia seeds contain high amounts of fiber, omega-3 fatty acids, protein, and antioxidants. These tiny seeds also are vegan and Keto-friendly. They are easy to add to a variety of foods since they are essentially tasteless. In their raw state, they can bring a nice crunch to dishes, or they can be soaked in liquids to make a pudding-like consistency. This powerhouse food may also be used as an egg replacement in many baked and vegan recipes. Read on to see our top five chia seed brands.

FEBRUARY 7, 2020

SHERRIE JOHNSON

Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.

Best Value

BetterBody Foods Organic Chia Seeds with Omega-3

None

Organic Black Chia Seeds. These affordable organic chia seeds are perfect for blending, baking, or adding to shakes and smoothies.

What We Liked:

These affordable, organic black chia seeds are bursting with omega-3 fatty acids, fiber, and protein. They’re easy to add to recipes, shakes, juice, or smoothies to give you an extra boost of nutrition. The seeds do not have a strong taste, so you can include them in just about all of you dishes and drinks. These chia seeds are certified organic, gluten-free, non-GMO, and low-carb. They fit in a variety of dietary lifestyles, including Keto, Paleo, vegetarian, and vegan food plans. The chia seeds are packaged in the United States in a BPA-free container and are harvested from Argentina, Bolivia, Mexico, Nicaragua, Paraguay, or Peru. They stand as the best value per ounce on our list. Get it now.

Editor’s Choice

Viva Naturals Organic Raw Chia Seeds

None

Rich in Omega-3 and Dietary Fiber. These organic black chia seeds are high in Omega-3, dietary fiber, iron, and other nutrients.

What We Liked:

These black chia seeds are perfect for adding to a variety of foods, recipes, and smoothies for added nutrition. Each serving (1 tablespoon) contains 4 grams of dietary fiber, 2 grams of protein, and 2,440 milligrams of omega-3 fatty acids. These chia seeds are also a good source of iron and antioxidants. They work for a variety of diets, including vegan, vegetarian, Keto, and Paleo. These chia seeds are certified organic, Kosher, gluten-free, and non-GMO. They are sustainably grown in Mexico, Argentina, or Paraguay and comply with fair trade practices. The seeds come in a resealable, 2-pound bag. They also come with a 90-day money-back guarantee. Get it now.

Highest Levels of Omega-3

Nutiva Organic Chia Seed

None

Organic and Nutritious. These organic black chia seeds contain high levels of omega-3 fatty acids and come with recipes on the back of the bag.

What We Liked:

These black chia seeds are certified organic, non-GMO, and gluten-free. Each serving (1 tablespoon) contains 2.5 grams of Omega-3, 5 grams of fiber, and 3 grams of protein. These seeds are also an excellent source of essential minerals such as calcium and potassium. They’re appropriate for vegans and vegetarians, and they are Keto- and Paleo-friendly. The chia seeds come in a 12-ounce bag and have at least two chia seed recipes on the back of the package. Further, we appreciate that this company donates 1% of sales to sustainable agriculture. Buy it here.

Best White Chia Seeds

Terrasoul Superfoods Organic White Chia Seeds

None

Chia Seeds from a Family-Run Business. These white chia seeds are organic, non-GMO, Kosher, gluten-free, and nutrient-dense.

What We Liked:

These white chia seeds are certified organic, non-GMO, Kosher, and gluten-free. They are appropriate for a variety of dietary lifestyles, including vegan, vegetarian, Keto, and Paleo. Each serving (1 tablespoon) contains 3 grams of fiber and 2 grams of protein, along with omega fatty acids and other essential nutrients. The white chia seeds are sourced from Paraguay, Mexico, or Bolivia. Each 16-ounce bag comes with a 30-day money-back guarantee, which we appreciated.

Do chia seeds stick to your intestines?

Chia seeds have exploded in popularity among the health conscious of us, as they have become increasingly well-known and promoted by enthusiasts and influencers. They have numerous nutritional benefits, but it's the adverse effects that tend to get left out in the promotion of chia! I aim to cover the good, the bad and the less pretty facets of chia, right here, in this article. First, let's look a little closer at these little seeds.

Chia Seeds

'Salvia hispanica', commonly known as chia, is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala' (United States Department of Agriculture. 2000)

In past times, the seeds were highly valued for their medicinal properties and nutritional value - Aztec warriors were said to have eaten chia seeds to give them high energy and endurance. These seeds are an unprocessed, whole food known to be packed full of antioxidants, fibre, omega-3's and proteins. A 100-gram serving of chia seeds is a rich source of B vitamins, thiamine, and niacin (over half of your daily requirement) and a good source of riboflavin and folate. The same amount of chia seeds is also a rich source of the dietary minerals calcium, iron, magnesium, manganese, phosphorus, and zinc (all, more than 20% of your daily need).

They have a mild and nutty flavour and can be sprinkled on top or mixed into many food dishes or beverages. When added to water or other liquids, the seeds develop a gel type coating and the seed can absorb up to 12 times it's body weight in water!

It's worth noting that, you can buy whole seeds, chia bran, ground chia or even chia seed oil to use in your recipes.

The Good

Fantastic energy boosters

Low carb, high fibre food.

They absorb 12 times their weight in water, expanding in the stomach, causing you to feel fuller due to the slow absorption and leading you to consume less calories as a result

High in good quality protein and amino acids (great for vegetarians and vegans)

High in omega-3's - great if you're not getting plenty of fish

High in bone health nutrients: calcium, phosphorus, magnesium and protein.

Help prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance - two factors in the development of diabetes.

Reduces blood pressure

Anti-inflammatory

Regulate cholesterol

Can be eaten raw or cooked

Can be used as an egg substitute in cooking (good for those with egg allergies)

(Image: pixabay.com)

The Bad & The Ugly

By absorbing a lot of water, these seeds can keep you fuller for longer, great right? Yes, however... remaining hydrated is absolutely essential when eating chia seeds. It is necessary to drink at least double the water you would usually consume, in order to avoid very uncomfortable digestive issues such as bloating, stomach cramps and other symptoms associated with developing 'blockages'

Excessive intestinal gas - no one wants that!

Allergies are uncommon but symptoms linked might include; rashes, watery eyes and hives as a member of the salvia family if you are allergic to mustard, sesame or sage then be wary of chia seeds.

Sometime you might consume more chia seeds than your body can tolerate, especially if consuming everyday in different varying amounts.

If you are new to chia seeds it is best to start by soaking them first so that the water absorbing process happens outside the body enabling it to then cleanse the system inside.

Whole chia seeds can sometimes get stuck in the intestinal lining, causing discomfort and bloating, although in theory they are cleansing the system and getting into every nook & cranny this also can be uncomfortable whilst it occurs. If not drinking enough water then sometimes blockages occur and those who consider constipation, diarrhea or toilet talk a sensitive subject should be aware that chia seeds can play an unwanted roll for a couple of days.

Nobody likes feeling toxic, nauseous, headaches, hot or cold but generally chia seeds can make you feel this quite innocently as they are doing their job; to chuck out toxins. Again the best thing you can do is to drink lots of water to help flush everything out. Lemons, ginger and olives can help with nausea symptoms.

Finally, it should be noted that chia seeds can lower your blood pressure. This is a great benefit to many although those taking any medication for low blood pressure can experience interference with their medication. http://www.bustle.com/articles/88621-5-chia-seed-side-effects-that-you-probably-were-not-aware-of-because-its-possible-to

Try this:

Soak chia seeds BEFORE eating, at least 2-8 hours or overnight. Check there is a "gel-like" substance before consuming.

Not got time to wait? Grind the chia seeds & mix into your breakfast or morning liquids (juice or smoothie), in a few minutes you will have a gel like paste or thickness.

If you drink 1.5 litres a day, aim for 3 litres - if you cannot face all that water opt for vegetable based juices with watery produce such as celery, cucumber, fennel, apple, pear, lemons and ginger.

I prefer to use them in milled/ground form - I mill my own in a high speed blender and store in a glass jar in the fridge. This storage method is important as milled seeds will otherwise oxidise when no longer whole.

Chia seeds are clearly, a fantastic source of nutrients however it is, as always, about careful responsible consumption that is moderate - with plenty of water!

Will chia seeds make you gain weight?

Some people may experience side effects from eating too many chia seeds. These side effects may include digestive issues, allergic reactions, or weight gain. However, for most individuals, chia seeds are a suitable and nutritious addition to a balanced diet.

Chia seeds are edible seeds that come from a plant belonging to the mint family, called Salvia hispanica. These tiny dark seeds are a nutrient-dense food rich in omega-3 fatty acidsTrusted Source and other essential bioactive compounds.

Chia seed consumption may offer health benefits, including lowering blood pressure, reducing inflammation, and improving digestive health.

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.

This article explores the side effects and risks of eating too many chia seeds, the health benefits of this food, and alternatives.

Risks of eating too many chia seeds

Romona Robbins Photography/Getty Images

Consuming chia seeds may cause some side effects for people with allergies, diabetes, high blood pressure, or digestive issues. We explain their effects on these conditions below.

Allergies

There are very few reported cases of allergic reactions to chia seeds in scientific literature. In fact, one 2019 study found what researchers believed to be the first chia seed allergy. However, the person involved actually had a medical history of allergies to grass pollen and cat dander.

This individual began consuming chia seeds daily to try and lower their blood cholesterol, and after 3 days, experienced anaphylaxis, a severe allergic reaction, from which they recovered.

There have been some documented cases of hypersensitivity reactions to plants from the same family. These reactions include anaphylaxis, contact dermatitis, and systemic allergic response.

Chia seeds may cause cross-sensitizationTrusted Source in people with a sesame allergy. This means that those who already have a sesame allergy may experience an allergic reaction after eating chia seeds.

Diabetes

Chia seeds may lower blood sugar levels because they contain high levels of fiber. The fiber slows sugar absorption in the gut, which helps prevent rapid and significant increases in blood sugar levels.

However, for a person with diabetes, a doctor calculates their insulin dosage precisely to prevent blood sugar spikes and dips. If someone regularly consumes chia seeds, this may cause their blood sugar to decrease enough that they require an insulin dosage adjustment.

High blood pressure

Chia seeds may also lower blood pressure. This might be because these tiny seeds are a rich source of omega-3 fatty acids, which act as blood thinners and decrease blood pressure. However, scientists need to conduct more research into these theories.

Digestive issues

Chia seeds contain plenty of nutrients. However, according to a 2020 studyTrusted Source, their tough exterior may make it difficult for the body to break down, release, and digest them. However, this fact is true of most seeds.

Eat Chia Seeds for 2 Weeks, Here's What Will Happen To You

In most cases, people should soak chia seeds in water before consuming them or drink water while eating them to aid proper digestion. Ground chia seeds are also a suitable alternative to whole seeds — the body is able to absorb the full nutritional benefits of chia seeds better.

People can also opt for sprouted chia seeds. Allowing chia seeds to germinate optimizes the availabilityTrusted Source of proteins and increases their calcium content.

Health benefits of chia seeds

Many studies have shown that chia seeds contain vital micronutrient and macronutrient components. The most common macronutrients are carbohydrates, proteins, dietary fiber, and fats.

Chia seeds have a nutritious composition, containing:

15–25% protein

15–35% fat

18–35% dietary fiber

18–31% carbohydrates

They are also suitable sources of antioxidants, vitamins, and other vital minerals.

Chia seeds have high percentages of omega-3 and omega-6 acids. As the body cannotTrusted Source naturally create these nutrients, everyone must consume these essential dietary components.

Some of the health advantages of chia seeds include improved blood sugar and lower blood pressureTrusted Source.

In a 2018 studyTrusted Source, researchers fed rats a 10% chia seed diet for 13 months. At the end of the study, they found that the rats who had consumed a 10% chia seed diet had higher bone mineral content and improved structure of liver cells and gut tissue. However, people should note that animal studies do not necessarily apply to humans. More research must continue in this area to better understand the potential effects of chia seeds.

Learn more about the health benefits of chia seeds.

Chia seed alternatives

Some alternatives to chia seeds include high fiber foods such as vegetables, legumes, nuts, fruits, and grains. For people interested in boosting their fatty acid consumption, fish is a suitable alternate source of omega-3 fatty acids.

Other nutritious seeds include:

flaxseed

sunflower seeds

hemp seeds

sesame seeds

pumpkin seeds

Flaxseed, in particular, contains many of the same benefits as chia seeds, but it is also difficult to digest unless milled. In addition, flaxseed contains lignans, a natural chemical compound. According to the American Heart AssociationTrusted Source, lignans may potentially protect against prostate cancer and reduce tumor growth in breast cancer.

Summary

Chia seeds may cause side effects in people with diabetes, high blood pressure, allergies, or digestive issues. In addition, consuming many of them may lead to weight gain.

However, there are many health benefits to consuming chia seeds, including improved blood sugar, increased blood levels, lower blood pressure, and improved gut health. Chia seeds also contain many essential nutrients the body needs.

Alternatives to chia seeds include other high-fiber foods such as vegetables, legumes, nuts, fruits, and grains. Flaxseed is also a good substitution for chia seeds since it offers many of the same health benefits.

Can I take flaxseed and chia seeds together?

Chia seeds and flax seeds are the two most popular varieties of seeds for their versatility, nutrient profile and wealth of health benefits. But when it comes to chia seeds vs flax seeds, which one is better for you?

Good news — they are both fantastic additions to your diet. Packed with fiber, protein and healthy fats, chia and flax seeds can help to improve your digestive, cardiovascular and cognitive health.

Per serving, it’s true that chia seeds benefits may outweigh those of flax seeds, but adding either one to your diet can have a positive impact.

Chia Seeds vs. Flax Seeds Nutrition

Chia seeds and flax seeds nutrition both include a good amount of fiber and protein. They both also have an extensive nutrient profile and provide a type of omega-3 fatty acid called alpha-linolenic acid (ALA).

Ounce for ounce, chia seeds contain the higher amount of fiber and are especially rich in soluble fiber, which can help lower cholesterol levels, reduce appetite and promote regularity. Chia seeds are also easy to digest, and unlike other types of seeds, they can be consumed either whole or ground. Plus, they boast a good amount of several other micronutrients, including manganese and phosphorus.

Flaxseeds pack in more omega-3 fatty acids per serving, which is important for reducing inflammation and preventing chronic disease. Flaxseeds are also high in lignans, which are plant compounds that act as antioxidants and have been linked to protection against cancer and heart disease. Unlike chia seeds, however, flaxseeds need to be ground up before consumption in order to maximize the potential health benefits.

Here’s a rundown of chia seeds versus flax seeds nutrition. Two tablespoons of chia seeds contains approximately:

137 calories

12.3 grams carbohydrates

4.4 grams protein

8.6 grams fat

10.6 grams fiber

0.6 milligram manganese (30 percent DV)

265 milligrams phosphorus (27 percent DV)

177 milligrams calcium (18 percent DV)

1 milligram zinc (7 percent DV)

0.1 milligram copper (3 percent DV)

44.8 milligrams potassium (1 percent DV)

And two tablespoons of whole, unground flax seeds contains approximately:

110 calories

6 grams carbohydrates

4 grams protein

8.5 grams fat

6 grams fiber

0.6 milligram manganese (30 percent DV)

0.4 milligram thiamine/vitamin B1 (22 percent)

80 milligrams magnesium (20 percent DV)

132 milligrams phosphorus (14 percent DV)

0.2 milligram copper (12 percent DV)

5 milligrams selenium (8 percent DV)

Uses

Chia seeds and flax seeds nutrition allows for their many uses and benefits. Both types of seeds are high in antioxidants, vitamins and minerals, omega-3 fatty acids, dietary fiber and protein. They both support healthy skin, promote digestive health and boost cardiovascular health.

Flax seeds are the richest dietary source of lignans that help to promote hormonal balance and reduce the risk of cardiovascular disease, osteoporosis and maybe even hormone-associated cancers like breast cancer.

Flax seeds are also a pretty good source of thiamine, which helps the body to utilize the macronutrients found in the seeds and turn them into useable energy. Thiamine also supports cognitive health, and getting enough may help to prevent neurodegenerative diseases.

Chia seeds, on the other hand, contain more calcium and phosphorus per serving. Calcium is known for its ability to improve blood pressure and support bone health. And phosphorus is needed to maintain energy levels, and it promotes detoxification.

Chia Seeds Or Flax Seeds for Constipation?

Both chia seeds and flax seeds are beneficial for digestion and help to relieve constipation. Both form a gel when they are combined with liquid during digestion. This blocks the fiber in the seeds from releasing sugars and breaking down fully. This helps to bulk up stool and flush water from your digestive tract. The fiber in both chia seeds and flax seeds also act as prebiotics that help to stimulate the growth of friendly bacteria in your gut.

Although adding either type of seeds will benefit your digestive health and relieve constipation, chia seeds contain more fiber ounce for ounce, so you may notice a bigger impact.

Chia Seeds vs Flax Seeds for Bodybuilding

Both chia seeds and flax seeds provide healthy fats, protein and fiber, making them beneficial foods for weight loss and bodybuilding. Both types of seeds can be used to enhance exercise performance too, but chia seeds in particular are often used by athletes for carb-loading, which is a strategy used by endurance athletes to help maximize the storage of glycogen in the muscles and liver.

Chia seeds and flax seeds both contain protein that can help to build muscle mass and increase strength. It may be especially helpful to consume chia seeds and flax seeds after a workout to support the repair of muscle tissues, help in building new muscle and speed up recovery time between workouts.

How to Eat Chia Seeds and Flax Seeds

There are so many ways to eat chia seeds and flax seeds. You can add both types of seeds to your homemade baked goods, like breads, waffles, muffins and cookies. You can also add them to your daily breakfast bowl, smoothie or yogurt parfait. You can also make your own homemade granola that includes both flax seeds and chia seeds.

Here are some simple tips to keep in mind when eating chia seeds and flax seeds:

You need to grind whole flax seeds before you add them to your recipes, but chia seeds can be eaten whole. To grind whole flax seeds, you can use a coffee grinder right before you plan to eat them. You can also buy pre-ground flax seeds, which is often called flaxseed meal.

Soaking both chia seeds and flax seeds before you eat them will “sprout” them, which makes them easier to digest and increases the amount of nutrients your body will be able to absorb. To soak the seeds, simply let them sit in warm water for about 30 minutes. You can also let them soak overnight, which creates a gel-like consistency.

Mixing flax seeds and chia seeds with water will allow them to be become a gel-like substance. You can then use the soaked seeds to create your own jam or pudding.

You can mix both chia seeds and flax seeds with water to create an egg substitute that can be used in your baked goods recipes.

Chia Seeds vs Flax Seeds in Smoothies

Both chia seeds and flax seeds are great additions to any smoothie. They will boost the nutritional value and make the smoothie more filling because of their fiber content.

Should You Eat Chia Seeds and Flax Seeds Together?

Yes! Eating chia seeds and flax seeds together will supply a range of nutrients. To incorporate the seeds into your daily regime, start by eating one tablespoon of each type of seed daily. If you aren’t used to eating this much dietary fiber, start with a half tablespoon of each first so your digestive system can adjust.

Final Thoughts

When it comes to chia seeds vs flax seeds, both are great sources of fiber, protein and healthy fats. Plus, they supply a range of micronutrients including manganese, phosphorus and thiamine.

You can use both chia seeds and flax seeds to support digestion, boost cardiovascular health, increase energy levels, support weight loss and promote muscle building. For relieving constipation, chia seeds do contain more fiber ounce for ounce, so adding them to your diet may be more beneficial.

The best way to reap the benefits of both chia seeds and flax seeds is to add a half tablespoon to one full tablespoon of each to a smoothie, baked goods recipe, yogurt parfait or breakfast bowl.

How long do chia seeds need to soak?

This make-ahead mix lets you power up with omega-3s, fiber, and protein. You've no doubt heard all the buzz about nutrient-packed chia seeds. Well, here's a super-easy way to include them in your daily routine.

Gallery

Soaked Chia Parfait

We've all heard about the health benefits of chia seeds. Enjoy them in a chia parfait. Stir them into a smoothie or your morning oatmeal.

Read the full recipe after the video.

chia-072-d111891.jpg

IngredientsIngredient Checklist

Chia seeds

Almond milk or water

DirectionsInstructions Checklist

Step 1

Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture reminiscent of tapioca pudding, about 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days, so you can make a big batch at the start of the week.

Cook's Notes

Stir a couple of spoonfuls of soaked chia seeds into a smoothie or oatmeal, or, for a parfait, mix 1/2 cup soaked seeds with 2 tablespoons almond milk; top with fresh fruit and a drizzle of maple syrup.

What does Dr Oz say about chia seeds?

Eating these superfoods can turn on your body's fat-burning machine, according to Mehmet Oz, MD, "America's Doctor" and host of the Dr. Oz show.

SardinesMYTHJA/SHUTTERSTOCK

Sardines

Before you yuck Dr. Oz’s yum, sardines are not only a great source of lean protein and heart-healthy omega-3 fatty acids, but dipping them in olive oil ups their fat-burning quotient, he writes in his newest book Food Can Fix It: The Superfood Switch to Fight Far, Defy Aging and Eat Your Way Healthy. This is a trick he learned from body builders who live to turn fat into lean muscle mass. “I love sardines. They are great for fat burning,” he tells Reader’s Digest at a Manhattan book launch. Sardines are rich in calcium so they also strengthen bones. As a bonus, sardines make the list of foods that may add years to your life.

Chia-seedsIVANNA GRIGOROVA/SHUTTERSTOCK

Chia seeds

These tiny ancient seeds provide major nutrients with minimal calories. Here’s how to burn fat fast: Sprinkle some chia seeds on your Greek yogurt for a power snack. Research shows that a high-protein afternoon snack reduces hunger, increases satiety, and puts the brakes on future snacking compared with lower-protein snacks, according to Dr. Oz. “Chia seeds may help regulate blood sugar, keeping your stomach happy for a long time,” he writes. Check out the other health benefits of chia seeds.

How To Eat Chia Seeds? | 4 Different Ways To Eat Chia Seed Everyday | Chia Seeds For Weight Loss

PicklesARTEM SHADRIN/SHUTTERSTOCK

Pickles

Vinegar was a home remedy for diabetes way before we had glucose-lowering drugs, Dr. Oz says. Vinegar, an acetic acid, slows digestion, which helps the body avoid dramatic blood sugar rises, and keeps us feeling full longer. His advice on how to burn fat fast? Choose vinegar and olive oil as your default salad dressing or munch on a pickle for a snack, as most pickle recipes call for distilled white vinegar. Pickle juice is pretty healthful, too.

EggsOKSANA MIZINA/SHUTTERSTOCK

Eggs

Foods that take more energy to digest work in your favor, Dr. Oz writes. Eggs, salmon, and nuts all burn a little extra as you digest. “Consider it a bit of a caloric discount,” he says. Check out these 55 easy egg recipes.

Dark-chocolateSEA WAVE/SHUTTERSTOCK

Dark chocolate

You heart chocolate, and it hearts you back: Turns out dark chocolate can keep your ticker pumping steadily. And it may also aid weight loss. As many fans of his TV show know, Dr. Oz is a big fan of dark chocolate: In one study, he writes, participants who ate dark chocolate with 70 percent cacao reduced their waist circumference in just one week. “The darker stuff has anti-inflammtory properties and helps with insulin sensitivity, both of which influence how your body stores fat,” he says. Still, he cautions, sugar is just for special occasions. Here’s what you need to know about the health benefits of chocolate.

Chili-pepperPHIVE/SHUTTERSTOCK

Chili peppers

Hot peppers reduce the risk of dying from many causes, in part because they help burn fat. Chili peppers get their heat from capsaicin, which can curb your appetite by raising your body temperature, Dr. Oz says. Get the fat-fighting benefits by incorporating more red peppers, cayenne, jalapeños, habaneros, and Tabasco into your diet. “Cut out the core mad seeds and add the peppers to any dish that needs kick.” Can you handle the world’s hottest pepper?

Should I soak chia seeds before eating?

Chia seeds are a wonderful and healthy superfood to incorporate into your diet. Our family eats them every single morning with our breakfast. They are honestly, one of the healthiest foods you can eat, and a reason they are called a superfood! They are packed with antioxidants and tons of fiber.

Should You Soak Chia Seeds Before Eating?

Chia seeds come in dry form, but it is very popular to soak them in water first before eating. This might leave some people wondering, Do you need to soak chia seeds before eating?

In this post, you’ll learn if you need to soak chia seeds, why you might want to, the benefits of soaking chia seeds, how to soak chia seeds, as well as answers to some other common questions.

Let’s dive in!

Table Of Contents

Do You Have to Soak Chia Seeds?

Is it Okay to Eat Chia Seeds Without Soaking?

Why Soak Chia Seeds?

Chia Seeds Soaked in Water Overnight Benefits

How Long Should I Soak Chia Seeds?

How Long Should Chia Seeds Soak in Yogurt?

How Long to Soak Chia Seeds in Milk?

How Do You Prepare Chia Seeds to Eat?

Can I Soak Chia Seeds Overnight?

How to Soak Chia Seeds Overnight

Can You Soak Chia Seeds in Milk?

Do You Have to Grind Chia Seeds?

Chia Seed Pudding

Should You Soak Chia Seeds Before Putting Them in a Smoothie?

Can You Eat Dry Chia Seeds in Yogurt?

What to Do If You Eat Dry Chia Seeds?

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This article was originally published on June 9, 2015

review

I Tried Hey Bud’s Cult-Favorite Hemp-Based Skin Care Line — & Here Are My Thoughts

We only recommend products we love and that we think you will, too. We may receive a portion of sales from products purchased from this article, which was written by our Commerce team.

By Amy Biggart

Updated: May 15, 2022

Originally Published: March 11, 2022

When any skin care product sells out in days only to rack up a waitlist of more than 27,000 people, my ears perk up. But, when it’s skin care specifically designed to target my acne-prone skin? I run, I don’t walk. So I was eager to try out Hey Bud’s hemp-based skin care line and put it to the test. Not only is their entire skin care bundle, from their clay mask down to their face oil, cruelty-free, it’s safe for sensitive skin and promises serious results for acne. I had to try it.

Benefits of hemp oil:

If you’re new to hemp-based skin care, join the club. I had never tried anything hemp-based before Hey Bud’s skin care and I was shocked to learn about some of the benefits. Hemp seed oil has been proven to work wonders: It moisturizes your skin without clogging your pores and it also soothes the inflammation that comes when your skin breaks out. These are big reasons that you’ll find hemp seed oil in every one of Hey Bud’s skin care products. It’s in their daily products like their cleanser, moisturizer, and serum, and is even in their clay face mask, which you can use once or twice a week to unearth dirt and oil from your pores.

My experience using Hey Bud:

I started using Hey Bud’s daily hemp gel cleanser every morning and night, and it felt super lightweight and gently foamed to remove dirt and impurities from my face. I was shocked at how well this cleanser worked at removing my eyeliner, mascara, and eyeshadow. It took the makeup off my skin nearly as well as some of my heavier cleansing balms. The best part, though? Despite the light suds and foam you feel when you apply this cleanser, the formula is completely sulfate-free. As someone with sensitive, acne-prone skin, this is a must for me.

Daily Hemp Gel Cleanser

Hey Bud Skincare

Daily Hemp Gel Cleanser

Use the promo code BUSTLE for 15% off storewide.

$25

See On Hey Bud

Now, I’ve tried a few clay masks in my day, and a lot of them have harsh actives or formulas that irritate my sensitive skin. But, a quick peek at Hey Bud’s ingredients list showed me that their clay mask is packed with a combination of antioxidants, hydrating ingredients like aloe vera and avocado and hemp seed oils, and clarifying kaolin clay. The result is a super gentle mask that left my pores looking clear, without any irritation.

Clay Mask & Applicator Brush

Hey Bud Skincare

Clay Mask & Applicator Brush

Use the promo code BUSTLE for 15% off storewide.

$38

See On Hey Bud

In addition to their mask and cleanser, which were two of my favorites, their bundle comes with a daily moisturizer, a hyaluronic acid serum, and a face oil, which I tried out as well. With their daily moisturizer, a little goes a long way so there was a lot of product for the price. That said, it’s a great thickness for the dry months of the year, and it absorbed quickly into my skin. The combination of these three products before bed left my skin feeling super soft the next morning.

Glow Up Bundle

Hey Bud Skincare

Glow Up Bundle

Use the promo code BUSTLE for 15% off storewide.

$131

See On Hey Bud

Hey Bud’s serum’s all-star ingredient is the 5% hyaluronic acid in the formula, which works alongside the hemp seed oil for extra hydration. It also features soothing cucumber fruit water to calm your skin, which was a nice addition if you’re using it in concert with their clay mask.

Hyaluronic Acid + Hemp Serum

Hey Bud Skincare

Hyaluronic Acid + Hemp Serum

Use the promo code BUSTLE for 15% off storewide.

$34

See On Hey Bud

What other people are saying:

If you struggle with acne, like myself, you’ve probably met products (or hundreds of products) that tout acne-clearing formulas and promise results. And, the hard truth? A lot of them don’t deliver. So imagine my surprise to see some of the reviews and testimonials of Hey Bud’s customers.

I’d be remiss if I didn’t state the obvious: The reviews of this line have been glowing. In fact, the before and after photos from some of the fans of these products were a huge reason I was excited to try out this line. Hearing from real fans who have tried these products and seen their acne clear up? That’s a green flag for me.

How quickly do chia seeds work?

Chia seeds are a powerhouse superfood with many nutritional perks, from calcium for bone strength to fibre for optimal digestion. This Ultimate Guide to Chia Seeds explains how to eat chia seeds, how to use chia seeds, why they are so beneficial, and what to look for when buying them!

TABLE OF CONTENTS SHOW

What are Chia Seeds?

Chia seeds are small black seeds from the plant Salvia hispanica, and they’ve around for hundreds of years! Chia seeds have a variety of health benefits, different uses in baking and cooking, and are known for the energy they provide!

They contain all of the Omegas (3, 6, and 9), an impressive amount of protein, fat, and fibre, and are easy to prepare and add to various recipes!

Where to buy Chia Seeds

Nowadays, you can buy chia seeds in any grocery store. Just look in the health food aisles, or near the nuts and seeds. Most bulk grocery stores have them in the self-serve aisles as well.

How to use Chia Seeds

Chia seeds can be prepared in many different ways, but the most common way is to soak them. By soaking them in different kinds of milk, fruit juices, or sauces, you can make chia pudding, chia jam, or chia mousse.

Chia seeds can expand 10x, absorbing both the liquid and the flavour that they’re sitting in. The more chia seeds you add, the more liquid you need to add – if you add more chia than liquid, some will remain raw and crunchy.

It’s okay to eat them raw, but if your goal is to make them soft and gel-like, more liquid will help. To soak chia seeds, the chia-to-liquid ratio depends on your desired texture.

Chia pudding ratio

For a runny consistency, you’ll need 6 parts of liquid per 1 part chia

Ex: 1/4 cup chia, 1 1/2 cup liquid

For a thicker consistency, you’ll need 4 parts of liquid per 1 part chia

Ex: 1/4 cup of chia, 1 cup liquid

chia seeds in a clear mixing bowl

chia seeds and almond milk in a mixing bowl with a blue whisk

vanilla chia pudding in a clear mixing bowl

How to eat chia seeds

Here are all the different ways chia seeds can be eaten or enjoyed

1. BAKED GOODS, GRANOLAS, ENERGY BITES

If you’re not a fan of chia pudding don’t worry. Chia seeds can be enjoyed in baked goods by adding some to muffins, granola and no-bake snacks like energy bites. The chia seeds will be pretty undetectable when you use them in these types of recipes.

KETO WORKS! 10 MONTH WEIGHT LOSS UPDATE ON KETO DIET

2. PUDDINGS

I already mentioned that chia pudding is one of the most popular ways to enjoy chia seeds! It’s tasty and perfect to enjoy for a healthy breakfast, snack or dessert. There are so many different types of flavours you can try from blueberry to mango, and you can add any of your favourite fruits, nuts or seeds on top.

3. SAVOURY RECIPES

Chia seeds are often thought to be used in sweet recipes and breakfast recipes, but did you know you can add chia seeds to your favourite savoury recipes? Try sprinkling some chia seeds in a superfood salad, or using them in place of flax seeds in recipes like this vegan lentil loaf.

4. DRINKS

Add 1-2 tsp of chia seeds to your smoothie in the morning for an extra nutrition boost, or try a Chia Fresca for an afternoon pick me up!

5. SPRINKLE

Chia seeds make a great “sprinkle” that can be added on top of any sweet or savoury recipe that you would add some seeds or nuts too. Try sprinkling some chia seeds on your smoothie bowl, yogurt parfait or buddha bowls.

White vs black chia seeds

When shopping for chia seeds, you may notice that there are two different kinds, black and white. Black chia seeds are a lot more common than white chia seeds, but honestly, there aren’t that many differences.

Black chia seeds have slightly more protein content, whereas white chia seeds have slightly more Omega-3’s.

However, try to avoid brown chia seeds if you happen to find them. True chia seeds are black or white in color, and brown seeds won’t have the same nutritional value.

Chia seed troubleshooting

If you’ve tried cooking with chia seeds before, but aren’t sure how to use them, it can be a little frustrating! Here are some common issues that come with using chia seeds, and how to fix them.

WHY AREN’T MY CHIA SEEDS GELLING?

Time: Gelling chia seeds takes time! Recipes like chia pudding are best when chia sits in liquid for a few hours, or even overnight. If you want your chia seeds to have that gel-like consistency, they need to sit for a minimum of 20 minutes to absorb the liquid. Be patient!

Liquid: If there’s not enough liquid in the bowl with your chia seeds, not all of them will gel! Make sure that you have enough liquid for all of the seeds to absorb, at least 4 parts liquid for every 1 part chia seeds.

Quality: If your chia seeds are old, they might not absorb liquids that well! Check your expiration dates, and make sure to store your chia seeds in a cool, dry place.

WHY DOES MY STOMACH HURT AFTER EATING CHIA SEEDS?

Digestion: Because chia seeds are so high in fibre, some people can get stomach pains after eating them. Your stomach may not be used to digesting chia seeds yet, so start consuming them in small quantities. Soaking them also helps ease digestion, rather than eating them raw.

Quantity: When it comes to fibre, too much can be detrimental to your day. Eating too many chia seeds can put a strain on your gut, and cause bloating or “movement” issues if you catch my drift. Try not to eat more than 2 Tbsp of chia seeds a day (that’s 2 Tbsp before soaking) for optimal digestion if you’re struggling to digest chia seeds.

Are Chia Seeds Good for You?

Chia seeds are a total nutrition powerhouse. Each tiny seed packs in a lot of nutrients! The standard serving size is two tablespoons, which gives a lot of chia once they’re soaked. Chia seeds are loaded with fibre, protein, healthy fats, calcium, and antioxidants. The healthy fats are protected by antioxidants, so they don’t go rancid while sitting at room temperature.

Chia seeds are also loaded with Omegas 3, 6, and 9, but mostly Omega-3’s. Their vitamins and nutrients help lower blood pressure and cholesterol, reduce risk against heart disease and diabetes, and contain elements like calcium and phosphorous to keep your bones strong and healthy.

Chia Seeds FAQ

Can you eat raw chia seeds?

Yes! Raw chia seeds carry the same health benefits as soaked chia seeds. They’re a great option to cook with or add to granola bars!

What’s a good substitute for chia seeds?

Texture-wise in baking, flaxseeds are a good substitute for chia seeds. However, flaxseeds do have a more earthy flavour and don’t gel like chia seeds do.

What do chia seeds taste like?

On their own, they’re pretty bland, so they will adapt to the flavour of whatever you’re cooking them with.

Can chia seeds help you lose weight?

Chia seeds are high in fibre and Omega-3’s, so they could help with weight loss! Also, because chia expands in your stomach and when in contact with liquid, they make you feel fuller for longer.

Can I add chia sees to water and drink it?

Yes!

The best way to do this is to add 1-2 tbsp of chia seeds to 500ml of water and let it sit for at least an hour to gel. You can also add a squeeze of lemon juice for extra flavour.

How many chia seeds should you eat in a day?

It’s recommended to eat 20 grams (about 1.5 tablespoons) two times per day, or 40 grams (3 tablespoons) once per day.

Chia Seed Recipes to try

If you’re ready to try using chia seeds, here are some great recipes you’ll love. They all use chia seeds in unique ways, so from pudding to bread, grab your bag of chia seeds in your pantry and start cooking!

Classic Vanilla Chia Pudding

Snickers Chia Pudding

Quick & Easy Chia Seed Jam

Golden Milk Latte Chia Pudding

Superfood Granola Bars

Whole-Grain Buckwheat & Chia Bread

Vegan Double Chocolate Chia Mousse

Tropical Coconut Chia Pops

Maple Pecan Granola

Chai Latte Chia Pudding

Cinnamon Apple Chia Pudding

What does chia seed and lemon water do?

One of the easiest ways to include chia seeds in your diet is to add them to your water, making chia water. This mixture makes a super refreshing drink, perfect for enjoying first thing in the morning, or pre or post-workout when you may need a little more hydration in your body. Make a batch of this lemon-infused chia water and sip throughout the day for a happy belly.

a tall glass of water with chia seeds in the bottom and a slice of lemon on the side

If you want to get yourself some reusable straws like the ones in this photo they have them in most health stores, or you can grab some online. They are pretty inexpensive and can be used again and again.

If you want another chia drink, then you need to check out this Lime Chia Fresca. It is similar to chia water, but more of a chia juice, as we are blending whole limes with some coconut water.

Jump to:

Lemon Chia Infused Water

Why Drink Chia Water?

What Is The Texture Of Chia Water Like?

How Much Chia Should I Add?

Am I Going To Lose Weight If I Drink Chia Water?

Ok How Easy Is Chia Water To Make?

Where Can I Get Chia Seeds For My Chia Water?

Need more Chia Seed Recipes?

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lemon chia infused water

You may have noticed the rise of these tiny seeds over the past couple of years.

From being spruiked all over Pinterest as being a great weight loss aide, to health journals declaring them the next best superfood, these little seeds are certainly making a big name for themselves.

I don't know about any of that...

What I do know is that chia seeds are super hydrating, filling, and make it easier to consume enough water during the day if you are getting bored with regular old water.

They are also great at keeping you a little more regular, which is where they got the reputation of making awesome detox water.

chia seeds for chia pudding

why drink chia water?

I am not a medical doctor, dietician, or nutritionist so I am not going to be listing any health benefits.

What I can tell you is that chia water:

Makes a good hydrating drink. It is great for airplane travel when you can tend to become dehydrated very easily. Simply bring a little container of the seeds and add them to your water bottle once on the plane. It is also great pre and post-workout - take a bottle of chia water with you to the gym and you won't only be super hydrated, but you will get some great looks from people wondering what you are drinking.

Is linked to giving you lots of energy without keeping you awake as sugar or caffeine would. It makes a great little natural energy drink

Thanks to their soluble fiber content and water-absorbent shell, chia seeds are quite filling and can help keep you satisfied for longer, all while keeping you hydrated

Looks super pretty with all the little floaty bits

Is easy to throw together to sip throughout the day

Chia water is a super-easy way to include chia seeds in your diet.

One serving is reported to have:

as much calcium as a glass of milk;

high content of heart healty omega-3 fatty acids, in fact they containe more Omega-3s than a serving of walnuts;

as many antioxidants as blueberries;

healthy fats

high fiber content which may help with constipation or digestive isses.

top view of chia water in a glass with chia seeds floating on top, a slice of lemon, and a small spoon full of seeds on the side

Some seeds will float to the top and some will sink to the bottom. Just give it a good stir with your reusable straw or if the lid is on, then give the whole thing a good shake.

what is the texture of chia water like?

Not quite like a smoothie and not quite like a glass of water.

When the chia seeds combine with water and are allowed to rest for a while they absorb up to 10x their body weight in water and become gel-like.

Think like a tomato seed when you remove it from a tomato.

On that note, if you are weird about textures then this isn't for you.

If you don't like chia puddings or anything with a gel-like consistency then just back away now.

I don't want any gagging on my conscience.

My son and I love it, my 9-year-old acts like I have fed her a bowl of worms every time she tries it.

You have been warned.

A large glass of water with chia seeds floating and on the bottom of the glass. There is a slice of lemon on the side and a small spoon full of chia seeds on the side

how much chia should i add?

I tend to use one to two tablespoons of chia seeds in my lemon water.

There is no right or wrong way to make your chia water, so play around with the quantities depending on your flavor and texture preferences.

If you prefer it to be less gelatinous then lessen the number of chia seeds you put in there.

Start with 1 teaspoon of chia seeds and work your way up.

TIP: This does not work well with carbonated water or juice. The chia seeds float to the top and make a thick gel-like layer on the top of the drink which is kind of icky.

can i consume chia seeds dry?

Combining chia seeds with water makes it easier to swallow.

As they are a gel-like consistency they will not get stuck in your throat like they would if you were eating them on their own.

This being said, some people who do not like the consistency of chia water do consume the seeds dry and just chase it down with lots of water.

TIP 2: No you do not need to grind the chia seeds first, just throw in the whole chia seeds.

3 small glasses full of lemon juice with a bowl of cut lemons in the background

Lemon juice is great for digestion and is anti-inflammatory. It is a great way to get your tummy started in the morning, which may help attain a more regular bowel movement. During the lemon season, I tend to juice lots of lemons and freeze them in an ice-cube tray for use throughout the year.

am i going to lose weight if i drink chia water?

There is no miracle drink that is going to make you lose weight.

Chia water is not some miracle weight-loss concoction like it is being spruiked all over Pinterest or by some tiktok user.

Having a wee glass of chia water in the morning is not going to give you a flat tummy with no further input from you.

Coupled with a healthy diet and exercise, sure it might help you along.

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But, as is always the case, you have to do the work.

top view of chia water in a glass with chia seeds floating on top, a slice of lemon, and a small spoon full of seeds on the side

ok how easy is chia water to make?

Super easy.

The best way to make chia water is simply to soak 1 tablespoon of chia seeds in a large glass of water for about 10-20 minutes.

The longer you leave it, the more water the chia seeds will absorb and the more gel-like they will become.

I like to add lemon or lime juice to mine as it is anti-inflammatory and gives the water a great flavor without the need for sugar.

In place of lemon, or as well as lemon, you could add some apple cider vinegar.

My Fitness and Nutrition Update: The results are finally showing! | Shayla

You can add ½ to 1 teaspoon of honey or maple syrup if you want some sweetness in there too.

Coconut water works in place of filtered water if you prefer.

Chia water can be made in advance and stored in an airtight container in the fridge for the week.

The seeds will clump or get stuck to the bottom of the glass after sitting, so be sure to give it a really good shake before drinking.

I find morning the best time of the day to drink chia seed water as it gets the body ready to roll.

where can i get chia seeds for my chia water?

As chia seeds have become more popular they have become really easy to find.

The health food aisle in most grocery stores tends to stock chia seeds these days.

Find the near the flax seeds.

Otherwise, you can grab some online.

need more chia seed recipes?

Of course you do, there are so many of those little buggers in a bag.

Lucky for you, I go through these things like smarties and have plenty of recipes for you:

Bursting With Nuts Grain-Free Sugar-Free Granola

Zesty Lemon and Vanilla Chia Pudding

Maple Spiced Chia Overnight Oats

Banana and Peach Butter Bread with A Chia Crunch

Chia Oat Breakfast Squares

Baked Chia Pumpkin Pie Donuts

Whole Orange Chia Marmalade

Can I eat chia seeds everyday?

Nutrition in chia seeds

Chia seeds may provide several benefits as part of a healthy diet. There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons.

The chia plant is a member of the mint family. It's traditionally grown in South and Central America because it grows in a dry environment. Long before being featured in the popular toy, 'Chia Pets,' chia seeds were used in cooking and medicine. Today, chia seeds are touted as a superfood and mostly used for their nutritional benefits.

Chia seeds are a good source of omega-3 fatty acids, fiber, protein, calcium, phosphorus, and zinc. They contain all nine essential amino acids. Essential amino acids are amino acids that your body can't produce, so they have to come from your diet.

Two tablespoons of chia seeds contain:

Calories: 140

Protein: 4 grams

Fiber: 11 grams

Unsaturated fat: 7 grams

Calcium: 18 percent of recommended daily allowance (RDA)

Trace amounts of zinc

Trace amounts of copper

Benefits of eating chia seeds

Chia seeds may provide several benefits as part of a healthy diet, including the following.

ALA fatty acid

ALA is a type of omega-3 fatty acid that makes up 60 percent of the oil in chia seeds. Omega-3 fatty acids improve heart health by lowering cholesterol and blood pressure, regulating heart rhythms, preventing blood clots, and decreasing inflammation.

The Nurses’ Health Study found a 40 percent reduced risk of sudden cardiac death in women who ate the highest amounts of ALA. Another study of 5000 men and women over age 65 found that eating more ALA was associated with a 50 percent reduced risk of fatal ischemic heart disease.

Soluble fiber

Fiber is a type of carbohydrate that your body can't digest. There are two types of fiber — soluble and insoluble — and both are beneficial. The fiber in chia seeds is mainly soluble. Soluble fiber dissolves in water and can help lower your cholesterol and glucose levels.

Antioxidants

Chia seeds are high in antioxidants. Antioxidants help reduce damage to your cells caused by oxidation. Antioxidants may reduce the risk of many different diseases, including heart disease and some cancers.

QUESTION

According to the USDA, there is no difference between a “portion” and a “serving.”

See Answer

Buying and storing chia seeds

Chia seeds are available in black and white varieties. There is no nutritional difference between the two, so choose whichever you prefer.

Chia seeds don't need to be ground. They can be absorbed and digested whole. Chia seeds can be stored in a cool, dry spot for 4 to 5 years without refrigeration.

Chia seeds as part of a healthy diet

There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above.

Soaked chia seeds

Soaked chia seeds have a gel-like texture. You can soak them in water for 10 minutes and store them in the refrigerator. This mixture can be added to moist foods like:

Yogurt

Oatmeal

Fruit salad

Cereal with milk

Tomato sauce

You can also replace up to 25 percent of the oil or eggs in baked goods with soaked chia seeds without affecting the texture of the recipe.

Chia pudding

Mix one-fourth cup of chia seeds with one cup of liquid. You can use almond or soy milk or fruit juice. Refrigerate for 15 minutes. Top with nuts, cinnamon, or fresh fruit.

Chia sprouts

Chia sprouts make great microgreens in salads or toppings. Place chia seeds in a single layer on an unglazed clay dish or terra cotta saucer. Spray the seeds with water and cover with plastic wrap. Put them in a sunny spot and spray with water in the morning and evening until the seeds sprout, in about 3 to 7 days.

Chia seed topping

Because chia seeds don't have much flavor on their own, you can add them to almost any food to boost the nutrition profile. Keep chia seeds handy to sprinkle into breakfast cereal, soups, stews, or salads. You can also add them into salad dressing, sauces, marinades, or batter for baked goods.

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Risks of using chia seeds

There’s one report of a man who ate dry chia seeds and then drank a glass of water. The chia seeds swelled, causing a blockage in his esophagus.

If you have trouble swallowing, you should eat chia seeds carefully. Chia seeds swell when mixed with water, so don't eat them dry.

It's best to eat chia seeds in moist foods — where they have already expanded.

Can I drink chia seeds water whole day?

Chia seeds health benefits: Chia seeds are rich in fibre. Consuming chia seeds water in morning can give a boost to your digestion and improve bowel movement. Read here to know more benefits of chia seeds water.

HealthWritten by Garima AroraUpdated: December 24, 2019 11:26 am IST

Chia Seeds Water: 7 Health Benefits Of Starting Your Day With This Fibre-Rich Drink

Chia seeds benefits: These seeds are a rich source of antioxidants

Chia seeds health benefits: Chia seeds are one of the healthiest varieties of seeds that are weight loss friendly. They are rich in fibre, protein, good fats, calcium, manganese, magnesium and phosphorus. There are a number of ways you can include chia seeds in your diet. You can sprinkle them in your salads for that extra crunch, or you can have them as part of nuts and seeds trail mix. Another interesting way of consuming chia seeds is by adding them into water. All you need to do is add chia seeds into water, and consume it first thing in the morning or any other time of the day, and it will provide you with an array of health benefits.

Chia seeds water: Health benefits that will leave you surprised

Chia seeds are a rich source of antioxidants. These antioxidants protect sensitive fats in seeds from getting rancid. What's more is that these antioxidants offer protection to the body from damage caused by free radicals.

Also read: Can Chia Seeds Help You Reduce Belly Fat Quickly?

1. Digestion: Chia seeds are rich in fibre. Consuming chia seeds water in morning can give a boost to your digestion and improve bowel movement. A healthy digestion is an essential prerequisite to weight loss.

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Chia seed consumption can be beneficial for improving digestion

Photo Credit: iStock

2. Weight Loss: Chia seeds contain high amounts of soluble fibre. This is what enables chia seeds to absorb 10-12 times weight in water, giving them gel-like consistency. Drinking chia seed water can increase feeling of fullness, slow down absorption of food, thus making you eat fewer calories and aiding weight loss.

3. Protein intake: Chia seeds are made up of 14% protein. They also have an impressive amino acid profile. Protein is a macronutrient essential for both weight loss and build-up of muscles. Eating protein-rich foods can induce feeling of fullness and reduce calorie intake.

Also read: Try These High Protein Breakfast Options Which Can Help You Lose Weight

4. Heart health: Chia seeds contain impressive amount of omega-3 fatty acids-- alpha-linolenic acid or ALA. This make chia seeds good for heart health. Drinking chia seeds water or including chia seeds in your daily diet can reduce risk of developing heart disease.

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5. Bone health: Calcium, magnesium and phosphorus in chia seeds make them great for bone health as well. Chia seeds contain 18% of daily recommended intake of calcium. They can be considered to be a great source of calcium for people who don't consume protein.

6. Blood sugar control: Chia seeds can improve insulin sensitivity and blood sugar control. Studies have shown that chia seeds can help in stabilising blood sugar levels after meals. People with diabetes can thus benefit from including chia seeds in their diet.

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Chia seeds can help with blood sugar control

Photo Credit: iStock

7. Inflammation: High levels of inflammation is the root cause of numerous diseases in the body. A 3-month study done on 20 diabetics shows that eating 37 gms of chia seeds every day can reduce hs-CRP like inflammatory markers by 40%. Regular intake of chia seeds can thus be beneficial for reducing inflammation in the body.

Also read: This Is What Our Nutritionist Eats To Fight Inflammation

Ways to include chia seeds in your diet

Chia seed water is definitely an easy and effective to consume chia seeds regularly. They can also be eaten raw or added to juices, puddings, porridges and smoothies. Adding chia seeds to different recipes can automatically improve their nutrition value.

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However, make sure you practice portion control as excess of even chia seeds can have adverse effects on the body.

How do you soak chia seeds for weight loss?

Chia seeds are tiny but extremely nutritious.

Just 2 tablespoons (30 grams) contain 10 grams of fiber, 5 grams of protein, and 138 calories (1Trusted Source).

They’re a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorus, and magnesium.

Chia seeds are also flavorless, making them easy to add to many foods and recipes.

Here are 35 fun ways to eat chia seeds.

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

1. Chia water

One of the simplest ways to include chia seeds in your diet is to add them to water.

To make chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes.

To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime, or orange.

2. Juice-soaked chia

Water isn’t the only liquid you can soak these seeds in.

Add 1/4 cup (40 grams) of chia seeds to 4 cups (1 liter) of fruit juice and soak for 30 minutes to make a drink that’s full of fiber and minerals.

This recipe gives you several servings of juice. Just make sure to keep your intake moderate, as fruit juice contains lots of sugar.

3. Chia pudding

You can make chia pudding as you would chia water. For a thicker, pudding-like texture, add more seeds and let the mixture soak longer.

You can make this treat with juice or milk, including flavorings like vanilla and cocoa.

Chia pudding makes a delicious dish that can be eaten for breakfast or as a dessert. If you don’t like the seeds’ texture, try blending it to give it a smoother finish.

4. Chia in smoothies

If you want to make your smoothie even more nutritious, consider adding chia seeds.

You can use chia in almost any smoothie by soaking them to make a gel before adding.

5. Raw chia toppings

Although many people prefer to soak chia seeds, you can eat them raw, too.

Try grinding and sprinkling them on your smoothie or oatmeal.

6. Chia cereal

To try something a little different for breakfast, you could swap your usual cereal for chia cereal.

To make it, soak the seeds overnight in milk (or a milk substitute like almond milk) and top with nuts, fruit, or spices like cinnamon. You can also use mashed banana and vanilla extract to make a delicious morning treat.

7. Chia truffles

If you’re often in a hurry, you can use chia seeds to make a great on-the-go snack.

For a quick and easy no-bake snack, try chia truffles that combine dates, cocoa, and oats.

8. In a stir-fry

You can also add chia seeds to savory dishes like stir-fries. Just add a tablespoon (15 grams) of seeds and mix.

9. Added to a salad

Chia seeds can be sprinkled on your salad to give it some texture and a healthy boost. Simply mix them in and add your favorite salad vegetables.

10. In salad dressing

You can also add chia seeds to your salad dressing.

Chia Seed Water + Health Benefits

Commercially prepared salad dressings are often loaded with sugar. Making your own dressing can be a much healthier alternative.

11. Baked in bread

It’s possible to add chia seeds to many recipes, including bread. For example, you can try a homemade buckwheat bread that’s healthy and flavorful.

12. As a crispy crumb coating for meat or fish

Another fun way to use chia seeds is as a coating for meat or fish.

Ground into a fine powder, the seeds can be mixed with your usual breadcrumb coating or used to substitute it altogether, depending on your preference.

13. Baked in cakes

Cakes are usually high in fat and sugar. However, chia seeds can help improve their nutritional profiles.

Adding them to your cake mix will boost the fiber, protein, and omega-3 content.

14. Mixed with other grains

If you don’t like the gooey texture of soaked chia seeds, you can mix them with other grains.

You don’t need a fancy recipe. Simply stir 1 tablespoon (15 grams) of seeds into a cup (180 grams) of rice or quinoa.

15. In breakfast bars

Breakfast bars can be very high in sugar. In fact, some contain as much sugar as a candy bar.

However, making your own with chia is quite easy. Just be sure to cut back on the sugar content.

16. In pancakes

If you like this fluffy breakfast food, you could try adding chia seeds to your pancake mix.

17. In jam

Chia seeds can absorb 10 times their dry weight in water, which makes them a great substitute for pectin in jam.

Pectin is quite bitter, so substituting pectin with chia seeds means that your jam won’t need a lot of added sugar to make it taste sweet.

Better yet, chia jam is much easier to make than traditional jam. Try adding blueberries and honey — and skipping the refined sugar.

18. Baked in cookies

If you love cookies, chia seeds can give your cookie recipe a nutritional boost.

Both oatmeal and chocolate chip cookies are good options.

19. Chia protein bars

Like breakfast bars, many commercially prepared protein bars can be high in refined sugar and taste more like a candy bar than a healthy snack.

Homemade chia-based protein bars are a healthy alternative to prepackaged ones.

20. In soup or gravy

Chia seeds can be a great replacement for flour when thickening stews or gravies.

Simply soak the seeds to form a gel and mix it in to add thickness.

21. As an egg substitute

If you avoid eggs, keep in mind that chia seeds make a fantastic substitute in recipes.

To substitute for 1 egg, soak 1 tablespoon (15 grams) of chia seeds in 3 tablespoons (45 ml) of water.

22. Added to dips

Chia seeds are a versatile ingredient and easily mixed into any dip.

You can add them into homemade dip recipes or stir them into your favorite store-bought version.

23. Baked in homemade muffins

Muffins are often eaten for breakfast or dessert, depending on their ingredients.

Notably, chia seeds can be added to both savory and sweet versions of this baked good.

24. In oatmeal

Adding chia seeds to oatmeal requires very little effort.

Simply prepare your oatmeal and stir in 1 tablespoon (15 grams) of whole or ground seeds.

25. In yogurt

Chia seeds can make a great yogurt topping.

If you like a bit of texture, sprinkle them on top whole. If you want to avoid the crunch, mix in ground seeds.

26. To make crackers

Adding seeds to crackers isn’t a new idea. In fact, many crackers contain seeds to give them extra texture and crunch.

Adding chia seeds to your crackers is a good way to include them in your diet.

27. As a thickener for homemade burgers and meatballs

If you use eggs or breadcrumbs to bind and thicken meatballs and burgers, you could try chia seeds instead.

Use 2 tablespoons (30 grams) of seeds per pound (455 grams) of meat in your usual meatball recipe.

28. As a homemade energy gel

Athletes looking for a homemade alternative to commercially produced energy gels could consider using chia.

You can buy chia gels online or make your own.

29. Added to tea

Adding chia seeds to drinks is an easy way to include them in your diet.

Add 1 teaspoon (5 grams) into your tea and let them soak for a short time. They may float at first but should eventually sink.

30. To make tortillas

Soft tortillas can be eaten with a variety of fillings and are a delicious way to enjoy chia seeds.

You can make your own or purchase them pre-made.

31. In ice cream or ice cream pops

Chia seeds can also be added to your favorite treats, such as ice cream.

You can blend and freeze chia puddings to make a smooth ice cream or freeze them on sticks for a dairy-free alternative.

32. To make a pizza base

Chia seeds can be used to make a high-fiber, slightly crunchy pizza crust. Simply make a chia-based dough and add your toppings.

33. To make falafel

Falafel with chia can be especially enjoyable for vegans and vegetarians. You can combine them with a variety of vegetables for flavor.

34. In homemade granola

Making granola is simple. You can use any mixture of seeds, nuts, and oats you like.

If you don’t have time to make your own, plenty of commercial granolas include chia.

35. In homemade lemonade

Another interesting way to consume chia seeds is in homemade lemonade.

Soak 1.5 tablespoons (20 grams) of seeds in 2 cups (480 ml) of cold water for a half hour. Then add the juice from 1 lemon and a sweetener of your choice.

You can also experiment with adding extra flavors like cucumber and watermelon.

The bottom line

Chia seeds are a versatile and tasty ingredient.

They can be added to numerous foods and recipes for a boost of protein, antioxidants, and fiber.

If you’re interested in including these seeds in your diet, try out one of the various options above.

The popularity of chia seeds (Salvia hispanica) in Western diets has soared over the last several years.

The tiny, nutrition-packed “superseeds” are now a staple in many health-conscious households. Thanks to their small size, mild taste, and versatility, it’s easy to incorporate chia seeds into your diet.

Nutrition Benefits of Chia Seeds

According to the American Society for Nutrition, chia seeds provide insoluble fiber which helps keep you fuller longer and bulks up stool to prevent constipation. They also deliver healthy fats, protein, and cell-protecting antioxidants. Chia seeds are a good source of minerals, such as:

calcium

iron

zinc

copper

manganese

niacin

magnesium

Chia seeds may help control blood sugar. A randomized controlled trial published in Diabetes Caredetermined that adding chia seeds to normal type 2 diabetes treatments improves cardiovascular disease risk and helps maintain good glucose and lipid control.

No negative side effects were reported.

According to Dr. Andrew Weil on his website, chia seeds have more omega-3 fatty acids than flaxseeds. Omega-3 fatty acids may reduce your risk of coronary artery disease and improve cholesterol levels. Unlike flaxseeds, chia seeds are rich in antioxidants and have a longer shelf life.

Ways to Eat Chia Seeds

Chia seeds have a mild taste and take on the flavor of whatever food or beverage they are added to. When added to liquid, they plump up several times their size and form a gelatinous coating which is easy to swallow and digest.

HEALTH BENEFITS OF CHIA SEEDS

You may add chia seeds straight to products that have liquid, like juice or yogurt. Eating with Purpose suggests making chia gel. You can make chia gel by stirring 1/3 cup of chia seeds into 2 cups warm water and letting the mixture thicken. The longer the gel sits, the thicker it gets. Chia seeds may also be ground.

There is no need to shy away from eating chia seeds because you’ve never prepared them. It’s easy to harness their health benefits throughout the day.

1. Smoothies

A popular way to use chia seeds is in smoothies. A tablespoon or less of fresh seeds or chia gel is all you need to add texture and nutrients to your fruit and veggie smoothies.

This decadent chocolate almond chia seed smoothie is surprisingly healthy. Almonds give it a punch of protein and medjool dates and banana add a healthy dose of potassium. Try using dark cocoa powder for added richness.

View the recipe.

2. Salad Dressings

Chia seeds blend well with salad dressing ingredients such as olive oil, vinegars, honey, and lemon juice. Add about a tablespoon of seeds to most any salad dressing recipe. The more seeds you add, the thicker the dressing.

Avoid the artificial ingredients found in many salad dressings by making this chia seed vinaigrette. It combines chia seeds with honey, Dijon mustard, and apple cider vinegar.

View the recipe.

3. Pudding

You may find chia pudding on the menu at organic cafes and health food stores, but it’s simple to make your own versions at home. Chia pudding is similar in consistency to tapioca. It’s simple enough to make for breakfast yet elegant enough to serve for dessert at your next dinner party.

All you need to make vanilla bean chia pudding is almond milk, chia seeds, and vanilla beans. Top this versatile dish with a dash of cinnamon, chocolate shavings, lemon zest, or a drizzle of maple syrup. You may also layer the pudding with fresh fruit to create a tasty parfait.

View the recipe.

4. Baked Goods

If you’re not a fan of chia seeds’ gelatin-like texture, try adding them to baked goods. Chia gel helps keep baked goods moist and may be used in place of eggs or as a thickener. You may also top muffins or quick breads with chia seeds before baking. Substitute one whole egg in a recipe for 1 tablespoon of chia seeds mixed with 3 tablespoons of water.

Banana chia breakfast muffins are made with oat flour, Greek yogurt, chia seeds, maple syrup, bananas, and dates. Try them for a portable breakfast or after-school snack for your kids.

View the recipe.

5. Granola, Protein Bars, or Energy Bars

Chia seeds give homemade granola, energy, or protein bars a fiber boost. Try making chia seed energy bars made from dates, coconut oil, chia seeds, vanilla, and any add-ins you choose such as dark chocolate, coconut, and dried fruit.

View the recipe.

6. Chia Drinks

Expensive chia drinks are all the rage in health food stores and juice bars. Save money and make your own by adding 2 to 3 tablespoons chia seeds to 2 cups water or coconut water and 1 cup fruit juice or pureed fresh fruit. Let the mixture sit until thickened, and stir before drinking.

Chia fresca, also known as “Mexican lemonade,” is a refreshing way to use chia seeds. This natural energy drink is made of water or coconut water, lemon or lime juice, chia seeds, and sweetener. For extra flavor, add a few sprigs of mint.

View the recipe.

7. Popsicles

If you’re looking for a way to sneak nutrients to picky eaters, add chia seeds to homemade popsicles. Most store-bought popsicles are loaded with sugar, artificial colors, and artificial flavorings, so creating your own is a healthier choice.

Grab your ice pop molds and make blueberry chia popsicles from almond milk, chia seeds, avocado, and frozen blueberries. Your kids will never guess they are eating healthy!

View the recipe.

8. Breadcrumbs

Chia seeds make a great low-carb substitute in recipes that use breadcrumbs as a binder. You will typically need to use less chia than breadcrumbs. For most recipes, 1 to 2 tablespoons is all it takes.

This healthy, grain-free meatloaf recipe features ground beef (or ground turkey or ground chicken), chia seeds, onions, Worcestershire, and chopped veggies.

View the recipe.

9. Jam

Chia seeds and jam may seem like an odd combination, but the seeds serve as a natural gel thickener. Chia seed jam is thinner than traditional jam, but easy to spread on toast and muffins, or drizzle over yogurt, hot cereal, and ice cream.

To make a simple chia seed jam, add 2 tablespoons chia seeds to about 2 cups of mashed fresh fruit. Add sweetener like honey or agave as desired, and let the mixture sit for at least 10 minutes. As the mixture sits, it will take on a jam-like consistency.

For a thicker jam, cook the mashed fruit and sweetener over low to medium heat for about five minutes before adding the chia seeds. This strawberry chia jam recipe contains only strawberries, chia seeds, water, and natural sweetener.

View the recipe.

The Takeaway

Chia seeds deserve a place on any superfood list. They are high in fiber, provide healthy fat, and are a source of antioxidants. Eating chia seeds is a simple way to boost the nutrition in your diet.

According to Cleveland Clinic Wellness, chia seeds are safe to eat, but may cause an allergic reaction in some people. They caution that the seeds may interact with blood thinning medications such as Coumadin and warfarin. People on blood pressure medications should eat chia seeds with caution. Talk to your doctor if you have concerns.

Remember those ch-ch-ch-chia commercials? Well, chia seeds have come a long way since the days of terracotta Chia “pets.” You’ve probably seen delicious-looking puddings and smoothies made with chia seeds popping up on your Instagram feed a lot recently.

Chia seeds have even been called a superfood in recent years. Claims abound about the health benefits, including that they may help you lose weight. But can they really help shrink your waistline? Read on to find out.

What are chia seeds?

Chia is actually a member of the mint family and native to Mexico. Chia seeds are consumed like whole grains, but they’re a pseudo grain. That means they’re the carbohydrate-rich seeds of a nongrass plant. When chia seeds encounter liquid, they expand and form a thick gel.

Chia seeds were said to be a staple of Aztec and Mayan diets, but were later banned because of their ritualistic religious use. Over the last century or so, they’ve enjoyed a minor following, but recently made a comeback on the market as a potential superfood.

Do chia seeds help you lose weight?

There are many assertions on the internet that chia seeds curb your appetite and promote weight loss. The running theory is that since chia seeds are filling and high in fiber, they keep you fuller longer. They may therefore help prevent overeating.

Two tablespoons of chia seedsTrusted Source have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 researchTrusted Source, eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.

Here’s the catch, though. Research doesn’t back the hype. There are few human studies on chia seeds and weight loss. A 2009 study reviewed the effects of chia seeds on weight loss and disease risk factors.

For the study, 90 overweight or obese adults consumed either a placebo or 25 grams of chia seeds mixed with water before their first and last meals of the day. Unfortunately, the results showed no impact on body mass, body composition, or disease risk factors.

Chia seeds are also relatively high in calories and fat. Two tablespoons have 138 calories and 9 grams of fat (1 gram saturated). When used in moderation, chia seeds may help you feel more satisfied and less likely to eat too much. Still, if you eat too many throughout the day, you may go over your daily calorie limit.

Chia seeds and heart health

Chia seeds are often marketed as heart-healthy because, though they are tiny little seeds, they’re high in omega-3 fatty acids. However, most of the omega-3 fatty acid in chia seeds is alpha-linolenic acid (ALA).

A 2012 reviewTrusted Source found that foods and supplements high in ALA may reduce your risk of metabolic syndrome and coronary heart disease. But at least one study found that high ALA levels are associated with an increased risk of sudden cardiac arrest.

Of the 16 studies reviewed, half supported the health benefits of ALA while the others did not. More research is needed.

Other chia seed health benefits

Chia seeds pack a lot of nutrition in a tiny package. Here are some of the benefits:

Pros

According to one studyTrusted Source, chia seeds are almost two times higher in antioxidants than previously thought. Antioxidants help prevent cell damage caused by free radicals in the body.

Two tablespoons of chia seeds have 4.7 grams of protein.

They’re also gluten-free. This makes them a popular protein source for people with celiac disease or whole grain sensitivities.

Chia seeds don’t contain many vitamins, but they’re a great source of calcium. Although study results on calcium and weight loss are mixed, it’s clear that calcium supports strong bones and teeth and supports healthy metabolic function.

Chia seeds also contain zero cholesterol. They don’t have any vitamins to speak of, but they’re a good source of several minerals, such as:

calcium

phosphorous

manganese

zinc

copper

Ways to use chia seeds

Chia seeds have almost no taste so they blend well with many recipes. They may be combined with any liquid, such as juice or water. Make sure chia seeds have fully expanded before consuming them. Do not eat chia seeds dry, especially if you have difficulty swallowing. According to Dr. Rebecca Rawl, because chia seeds absorb many times their weight in water, dry seeds may expand in the esophagus and cause a blockage.

Try adding chia seeds to:

smoothies

oatmeal

salads

salad dressing

yogurt

soups or gravy

muffins

homemade bread

baked goods in place of eggs

chia pudding

When using chia seeds, remember the more seeds you use and the longer they sit, the thicker the final product. If you aren’t a fan of the texture of chia seeds, blend them to your preferred consistency.

Shop for chia seeds online.

The takeaway

Chia seeds are a nutritious pseudo grain that can be part of a healthy weight loss plan. But they’re not a quick fix to drop a dress size. And if you eat too many, they may have the opposite effect. No single food is ever responsible for healthy weight loss.

Although some people claim to lose weight after adding chia seeds to their diet, it’s likely chia seeds were only one component of an overall healthy diet and exercise plan. And since chia seeds are tasteless unless blended with other foods or flavored liquids, some people prefer to get their calories from a more satisfying source.

Note: Chia seeds may interact with blood pressure medications or blood thinners such as warfarin. If you take any of these drugs, don’t eat chia seeds.

Over the last couple of years, certain seeds have come to be seen as superfoods. Chia and flax seeds are two well-known examples.

Both are incredibly rich in nutrients, and both have been linked to health benefits such as a healthier heart, lower blood sugar levels, and protection against certain types of cancers (1Trusted Source, 2Trusted Source).

But many people wonder which of the two seeds is actually the healthiest. This article looks at the science-based evidence behind each to answer this question.

What’s the difference between chia seeds and flax seeds?

Nadianb

Chia seeds are little oval-shaped seeds originating from the Salvia hispanica plant, more commonly known as the chia plant. They are sometimes called salba seeds, are usually bought whole, and come in black and white varieties.

Chia seeds are native to Mexico and Guatemala and were likely used as a staple food in ancient Aztec and Mayan diets (2Trusted Source).

In comparison, flax seeds are flatter and slightly bigger than chia seeds. Also known as linseeds, they are generally brown or golden, can be bought whole or ground, and are thought to originate from the Middle East.

Chia seeds taste pretty bland, whereas flax seeds have a slightly nuttier flavor. However, both types of seeds are easy to incorporate into a variety of dishes.

SUMMARY

Chia and flax are types of seeds. Chia seeds are smaller and blander-tasting, whereas flax seeds are larger and nuttier in flavor.

Nutrition comparison

Both chia and flax seeds are rich in a variety of nutrients.

This table compares the two, listing the amounts of major nutrients per 1-ounce (28-gram) portion, or around 4 tablespoons (3Trusted Source, 4Trusted Source, 5Trusted Source).

Flax seeds Chia seeds

Calories 150 138

Carbs 8 grams 12 grams

Fiber 8 grams 10 grams

Protein 5 grams 5 grams

Fat 12 grams 9 grams

Thiamine 38% of the DV 15% of the DV

Magnesium 26% of the DV 23% of the DV

Phosphorus 5% of the DV 5% of the DV

Copper 38% of the DV 29% of the DV

Selenium 13% of the DV 28% of the DV

Iron 9% of the DV 12% of the DV

Zinc 11% of the DV 12% of the DV

Calcium 6% of the DV 14% of the DV

Potassium 5% of the DV 2% of the DV

Both seeds contain a good amount of protein and omega-3 fats. An ounce of flax contains 6,388 mg of omega-3s, while the same amount of chia seeds contains 4,915 mg (6, 7).

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Flax seeds also have significantly more copper and potassium.

Chia seeds have slightly fewer calories and more fiber. They also have 2.5 times more of the bone-strengthening mineral calcium, as well as slightly more iron and phosphorus.

SUMMARY

Both seeds are very nutritious. If you’re looking for more omega-3s, pick flax seeds. If you’re seeking higher amounts of fiber and bone-strengthening minerals, opt for chia seeds.

Both may lower the risk of heart disease

Both chia and flax seeds contain good amounts of alpha-linolenic acid (ALA), a type of plant-based omega-3 fat.

ALA is considered essential because it’s a type of fat your body cannot produce. This means you can only get it through your diet.

Interestingly, several studies have linked ALA to a lower risk of heart disease (8Trusted Source).

Several studies have also looked at the benefits of flax or chia seeds on blood pressure and cholesterol levels, two risk factors for heart disease.

Eating about 1 ounce (35 grams) of chia seeds or chia flour per day may lower blood pressure by 3–6 mm Hg in people with diabetes and by up to 11 mm Hg in those with high blood pressure (9Trusted Source).

Similarly, a study in 2013 found that eating about 1 ounce (about 30 grams) of flax seeds per day may help reduce blood pressure by 7–10 mm Hg in the general population and by as much as 15 mm Hg in those with high blood pressure (10Trusted Source).

Other older studies have shown that flax seed-enriched diets reduced levels of LDL (bad) cholesterol by up to 18% and triglyceride levels by up to 11% (11Trusted Source, 12).

Only a handful of studies have examined the effect of chia seeds on blood cholesterol levels, and most have failed to report any cholesterol-lowering benefits (13Trusted Source, 14Trusted Source).

That said, chia seeds contain just slightly less ALA than flax seeds, so it’s possible that they have similar heart-protective effects. More studies may simply be needed to confirm this effect.

It’s worth noting that, because of their high omega-3 content, both flax and chia may reduce blood clotting and thin the blood. People who take blood thinners should consult a healthcare professional before adding large amounts of these seeds to their diets (2Trusted Source, 11Trusted Source, 15, 16).

SUMMARY

Both chia and flax seem to have benefits for reducing blood pressure. They may also have similar cholesterol-lowering properties, although more studies on chia seeds are needed.

Both help lower blood sugar levels

Both flax and chia seeds contain good amounts of fiber, which has been linked to a lower risk of developing type 2 diabetes (17Trusted Source).

Fiber helps guard against type 2 diabetes by slowing down the digestion of carbs and the absorption of sugar into the blood. This leads to a more gradual rise in blood sugar levels after a meal (17Trusted Source).

In other words, fiber helps prevent blood sugar spikes. This stabilizes blood sugar levels and offers some protection against type 2 diabetes. In fact, several studies have linked regular consumption of flax and chia seeds to this protective effect.

For instance, studies in 2011 of people with type 2 diabetes found that taking 1–2 tablespoons of flax seed powder per day may reduce fasting blood sugar by 8–20%. These effects were seen after as little as 1–2 months (18Trusted Source, 19).

Similarly, older animal studies show that chia seeds may help stabilize blood sugar levels and reduce insulin resistance, both of which may help reduce the risk of developing type 2 diabetes (20Trusted Source, 21Trusted Source, 22Trusted Source).

Human studies from 2010 and 2013 also found that eating bread made with chia seeds may lead to smaller spikes in blood sugar than eating more traditional breads (23Trusted Source, 24Trusted Source).

SUMMARY

Eating either flax or chia seeds each day appears to help lower blood sugar levels.

Flax seeds may be slightly more effective at reducing the risk of certain cancers

Both chia and flax seeds may help protect you against cancer in several ways.

For starters, they’re both rich in fiber, a nutrient generally linked to a lower risk of certain types of cancer (25Trusted Source).

Insoluble fiber, the predominant type in both chia and flax seeds, may be linked to a lower likelihood of developing colon or breast cancer (26Trusted Source, 27Trusted Source).

Both seeds also contain antioxidants, which help your body reduce its levels of free radicals. Free radicals are cell-damaging molecules that can contribute to aging and diseases such as cancer (1Trusted Source, 28).

However, when it comes to antioxidant levels, flax seeds may have the upper hand. That’s because they contain up to 15 times higher levels of lignans, a specific type of cancer-fighting antioxidant, than chia seeds (29Trusted Source).

For this reason, flax seeds may be slightly more effective than chia seeds at preventing cancers from developing.

Several observational studies support the notion that eating flax seeds on a regular basis can lower the risk of developing certain cancers.

For instance, one review noted a link between the antioxidants found in flax seeds and a lower risk of breast cancer, especially in postmenopausal women (30Trusted Source).

Furthermore, one 2013 study in more than 6,000 women reported that eating flax seeds regularly appeared to reduce the risk of developing breast cancer by up to 18% (31Trusted Source).

In a recent study, the lignans in flax seeds showed promise in slowing the growth of acute myeloid leukemia (32Trusted Source).

Few studies have looked at the effects of chia seeds on the risk of cancer. Because of their lower antioxidant levels, chia seeds may be slightly less effective than flax at guarding against cancer.

However, more studies are needed before strong conclusions can be made.

SUMMARY

Both chia and flax seeds are good sources of fiber, which may reduce the risk of certain cancers. However, flax seeds contain significantly higher levels of cancer-fighting antioxidants, which give them a slight upper hand.

Flax seeds may be slightly more effective at reducing hunger and appetite

Chia seeds and flax seeds are both great sources of fiber, which can help reduce hunger and cravings (33Trusted Source).

However, they contain different levels of soluble fiber, a type particularly effective at reducing hunger and controlling appetite.

Soluble fiber tends to become sticky when mixed with water, slowing down digestion and increasing feelings of fullness.

This type of fiber is also known to trigger hormones involved in controlling hunger, which may further reduce appetite (34Trusted Source).

About 33% of the fiber from flax is soluble. In contrast, only 7–15% of the total fiber in chia is soluble. For this reason, flax seeds may be slightly more effective at reducing hunger and appetite than chia seeds (1Trusted Source, 35Trusted Source).

In one study, participants given a drink containing the amount of soluble fiber found in approximately 1 ounce (28 grams) of flax seeds reported lower feelings of hunger and overall appetite than those given a control drink (36Trusted Source).

In another, men who consumed a flax seed-containing meal reported feeling fuller and less hungry than those who ate no flax seeds (33Trusted Source).

Only one study could be found on the fullness effects of chia seeds.

Researchers gave participants bread containing different amounts of chia seeds. The breads with the most chia seeds reduced appetite 1.5–2 times faster than those with the least (23Trusted Source).

Overall, both flax seeds and chia seeds seem to reduce hunger and appetite. However, because of their higher soluble fiber content, flax seeds may be slightly more effective at doing so.

However, more studies directly comparing the two are needed.

SUMMARY

Flax seeds contain more soluble fiber than chia seeds, which may make them slightly more effective at reducing hunger and appetite. However, more studies are needed.

Both improve digestion

Digestion is a critical function your body performs every day, helping you break down the foods you eat and absorb their nutrients.

Poor digestion can make it more difficult for your body to get all the nutrients it needs and can produce some unpleasant side effects.

Constipation and diarrhea are two of the most common side effects of poor digestion, affecting as many as 27% of people (37Trusted Source, 38Trusted Source).

Thanks to their high fiber content, flax and chia seeds may help relieve both constipation and diarrhea (39Trusted Source).

As mentioned earlier, there are two types of fiber: soluble and insoluble.

Soluble fiber dissolves in water, forming a gel in your gut. It can slow down the passage of food, promoting feelings of fullness (40Trusted Source).

Insoluble fiber does not dissolve in water and passes through your gut without changing much. This type of fiber adds bulk to your stool and may speed up the passage of food through your gut (41Trusted Source).

Found in both chia and flax seeds, insoluble fiber acts as a laxative, reducing constipation (42Trusted Source).

On the other hand, the gel-forming properties of soluble fiber, which is found mostly in flax seeds, can help digestive waste bind together, reducing diarrhea (43Trusted Source).

SUMMARY

Both flax and chia seeds contain insoluble fiber, which helps relieve constipation. Flax seeds contain more soluble fiber, which may help reduce diarrhea.

How to eat chia and flax seeds

Both flax and chia seeds are incredibly versatile and very easy to add to your diet. Both taste relatively bland, so you can add them to almost anything.

You can sprinkle them on top of yogurts or incorporate them into smoothies, oatmeal, or baked goods. Both can also be used to thicken sauces or as egg substitutes in many recipes.

Regarding how much to eat, most of the benefits listed above were seen with 1–2 tablespoons (10–20 grams) of seeds per day.

While both types can be consumed whole, there are advantages to consuming them ground.

Whole flax seeds can go through your gut without being absorbed, because their outer shells are hard for your intestines to break down. Eating them ground can help increase the absorption of the nutrients they contain.

Chia seeds are often consumed whole. However, studies have shown that the nutrients they contain may also be better absorbed when the seeds are ground (44Trusted Source).

Because of their high fat content, you should ideally store both types of seeds in the refrigerator or freezer to prevent them from going rancid. For this same reason, make sure to consume them promptly.

SUMMARY

Both chia and flax seeds are incredibly versatile and easy to add to many dishes. Both should be consumed ground for the most health benefits.

The bottom line

Chia and flax seeds are both very nutritious. Both also offer similar benefits for heart health, blood sugar levels, and digestion.

However, flax seeds appear to have a slight advantage, especially when it comes to reducing hunger and appetite and lowering the risk of certain cancers. Plus, they’re often less expensive.

Ultimately, the differences between the two seeds remain small. Either flax seeds or chia seeds would be a great addition to your diet.

Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious.

Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants.

When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.

This article will describe the nutritional content and health benefits of six of the healthiest seeds you can eat.

1. Flaxseeds

Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA).

However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily.

Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground (1Trusted Source, 2Trusted Source).

A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients (3):

Calories: 152

Fiber: 7.8 grams

Protein: 5.2 grams

Monounsaturated fat: 2.1 grams

Omega-3 fats: 6.5 grams

Omega-6 fats: 1.7 grams

Manganese: 35% of the RDI

Thiamine (vitamin B1): 31% of the RDI

Magnesium: 28% of the RDI

Flaxseeds also contain a number of different polyphenols, especially lignans, which act as important antioxidants in the body (4Trusted Source).

Lignans, as well as the fiber and omega-3 fats in flaxseeds, can all help reduce cholesterol and other risk factors for heart disease (5,Trusted Source 6,Trusted Source 7Trusted Source).

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One large study combined the results of 28 others, finding that consuming flaxseeds reduced levels of “bad” LDL cholesterol by an average of 10 mmol/l (8Trusted Source).

Flaxseeds may also help reduce blood pressure. An analysis of 11 studies found that flaxseeds could reduce blood pressure especially when eaten whole every day for more than 12 weeks (9Trusted Source).

A couple of studies have shown that eating flaxseeds may reduce markers of tumor growth in women with breast cancer, and may also reduce cancer risk (10Trusted Source, 11Trusted Source, 12Trusted Source).

This may be due to the lignans in flaxseeds. Lignans are phytoestrogens and are similar to the female sex hormone estrogen.

What’s more, similar benefits have been shown regarding prostate cancer in men (13Trusted Source).

In addition to reducing the risk of heart disease and cancer, flaxseeds may also help reduce blood sugar, which may help lower the risk of diabetes (14Trusted Source).

SUMMARY:

Flaxseeds are an excellent source of fiber, omega-3 fats, lignans and other nutrients. A lot of evidence has shown they may reduce cholesterol, blood pressure and even the risk of cancer.

2. Chia Seeds

Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients.

A 1-ounce (28-gram) serving of chia seeds contains (15):

Calories: 137

Fiber: 10.6 grams

Protein: 4.4 grams

Monounsaturated fat: 0.6 grams

Omega-3 fats: 4.9 grams

Omega-6 fats: 1.6 grams

Thiamine (vitamin B1): 15% of the RDI

Magnesium: 30% of the RDI

Manganese: 30% of the RDI

Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols.

Interestingly, a number of studies have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation (16Trusted Source, 17Trusted Source).

Your body can convert ALA into other omega-3 fats, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the omega-3 fats found in oily fish. However, this conversion process in the body is usually quite inefficient.

One study has shown that chia seeds may be able to increase levels of EPA in the blood (18Trusted Source).

Chia seeds may also help reduce blood sugar. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal (19Trusted Source, 20Trusted Source).

Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite (14Trusted Source).

Chia seeds may also reduce risk factors of heart disease (21Trusted Source).

A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP) (22Trusted Source).

SUMMARY:

Chia seeds are a good source of omega-3 fats and are effective at lowering blood sugar and reducing risk factors for heart disease.

3. Hemp Seeds

Hemp seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein, as well as many other essential nutrients.

Hemp seeds are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can’t make.

Studies have also shown that the protein quality of hemp seeds is better than most other plant protein sources (23Trusted Source).

A 1-ounce (28-gram) serving of hemp seeds contains (24Trusted Source):

Calories: 155

Fiber: 1.1 grams

Protein: 8.8 grams

Monounsaturated fat: 0.6 grams

Polyunsaturated fat: 10.7 grams

Magnesium: 45% of the RDI

Thiamine (vitamin B1): 31% of the RDI

Zinc: 21% of the RDI

The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid (25Trusted Source).

For this reason, many people take hemp seed oil supplements.

Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood (26Trusted Source, 27Trusted Source, 28Trusted Source).

The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.

One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. They also used skin medication less, on average (29Trusted Source).

SUMMARY:

Hemp seeds are a great source of protein and contain all the essential amino acids. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions.

4. Sesame Seeds

Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini.

Similar to other seeds, they contain a wide nutrient profile. One ounce (28 grams) of sesame seeds contains (30):

Calories: 160

Fiber: 3.3 grams

Protein: 5 grams

Monounsaturated fat: 5.3 grams

Omega-6 fats: 6 grams

Copper: 57% of the RDI

Manganese: 34% of the RDI

Magnesium: 25% of the RDI

Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignans.

A couple of interesting studies have shown that sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone (31Trusted Source, 32Trusted Source).

Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer (33Trusted Source).

Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status (34Trusted Source).

Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.

One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months (35Trusted Source).

Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity (36Trusted Source).

SUMMARY:

Sesame seeds are a great source of lignans, which may help improve sex hormone status for estrogen. Sesame seeds may also help reduce inflammation and oxidative stress.

5. Pumpkin Seeds

Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats.

A 1-ounce (28-gram) serving of pumpkin seeds contains (37):

Calories: 151

Fiber: 1.7 grams

Protein: 7 grams

Monounsaturated fat: 4 grams

Omega-6 fats: 6 grams

Manganese: 42% of the RDI

Magnesium: 37% of the RDI

Phosphorus: 33% of the RDI

Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol (38Trusted Source).

These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.

One observational study of more than 8,000 people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer (39Trusted Source).

Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine (40Trusted Source).

Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.

A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders (41Trusted Source, 42Trusted Source).

These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

A study of postmenopausal women also found that pumpkin seed oil may help reduce blood pressure, increase “good” HDL cholesterol and improve menopause symptoms (43Trusted Source).

SUMMARY:

Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats, and may help improve heart health and symptoms of urinary disorders.

6. Sunflower Seeds

Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. One ounce (28 grams) of sunflower seeds contains (44):

Calories: 164

Fiber: 2.4 grams

Protein: 5.8 grams

Monounsaturated fat: 5.2 grams

Omega-6 fats: 6.4 grams

Vitamin E: 47% of the RDI

Manganese: 27% of the RDI

Magnesium: 23% of the RDI

Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.

An observational study of more than 6,000 adults found that a high intake of nuts and seeds was associated with reduced inflammation (45Trusted Source).

In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein (CRP), a key chemical involved in inflammation.

Another study examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes (46Trusted Source).

The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.

However, “good” HDL cholesterol was also reduced, suggesting that sunflower seeds may reduce both good and bad types of cholesterol.

SUMMARY:

Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, and may help reduce inflammation and cholesterol levels.

The Bottom Line

Seeds are great sources of healthy fats, vegetarian protein, fiber and antioxidant polyphenols.

Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer.

Seeds are extremely easy to add to salads, yogurt, oatmeal and smoothies, and can be an easy way to add healthy nutrients to your diet.

Chia seeds are the tiny black seeds of the chia plant (Salvia hispanica).

Native to Mexico and Guatemala, they were a staple food for the ancient Aztecs and Mayans. In fact, “chia” is the ancient Mayan word for “strength” (1).

Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high quality protein, and several essential minerals and antioxidants.

They may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes.

Chia seeds are small, flat, and oval-shaped with a shiny and smooth texture. Their color ranges from white to brown or black (2).

These seeds are highly versatile. They can be soaked and added to porridge, made into pudding, used in baked goods, or simply sprinkled on top of salads or yogurt.

Because of their ability to absorb liquid and form a gel, they can also be used to thicken sauces or as an egg replacement (3Trusted Source, 4Trusted Source).

This article provides everything you need to know about chia seeds.

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Nutrition facts

Chia seeds contain 138 calories per ounce (28 grams).

By weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein.

The nutrients in 3.5 ounces (100 grams) of chia seeds are (5Trusted Source):

Calories: 486

Water: 6%

Protein: 16.5 grams

Carbs: 42.1 grams

Sugar: 0 grams

Fiber: 34.4 grams

Fat: 30.7 grams

Saturated: 3.33 grams

Monounsaturated: 2.31 grams

Polyunsaturated: 23.67 grams

Omega-3: 17.83 grams

Omega-6: 5.84 grams

Trans: 0.14 grams

Notably, chia seeds are also free of gluten.

Carbs and fiber

More than 80% of the carb content of chia seeds is in the form of fiber.

A single ounce (28 grams) of chia seeds boasts 11 grams of fiber, which is a significant portion of the Reference Daily Intake (RDI) for women and men — 25 and 38 grams per day, respectively (6Trusted Source).

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The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds (7).

Chia fiber may also be fermented in your gut, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health (6Trusted Source, 8Trusted Source).

Fat

One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids.

About 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids (9, 10, 11).

In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseed (12, 13Trusted Source).

Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body (14Trusted Source).

Because they’re a great source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3 ratio.

A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer, and inflammatory diseases — and a lower risk of premature death (15Trusted Source, 16Trusted Source).

However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil (EPA and DHA).

The ALA found in chia needs to be converted into the active forms (EPA and DHA) before your body can use it, and this process is often inefficient (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).

Protein

Chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals and grains (1, 10, 22, 23).

High protein intake is associated with increased fullness after meals and reduced food intake (24Trusted Source, 25Trusted Source).

Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein. However, they are not recommended as the sole protein source for children (26, 27Trusted Source).

SUMMARY

Chia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits. They’re also loaded with quality protein.

Vitamins and minerals

Chia seeds provide high amounts of many minerals but are a poor source of vitamins.

The most abundant minerals are:

Manganese. Whole grains and seeds are rich in manganese, which is essential for metabolism, growth, and development (28Trusted Source).

Phosphorus. Usually found in protein-rich foods, phosphorus contributes to bone health and tissue maintenance (29Trusted Source).

Copper. A mineral often lacking in the modern diet, copper is important for heart health (30Trusted Source).

Selenium. An important antioxidant, selenium is involved in many processes in your body (31Trusted Source).

Iron. As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen throughout your body. It may be poorly absorbed from chia seeds due to their phytic acid content.

Magnesium. Often lacking in the Western diet, magnesium plays important roles in many bodily processes (32Trusted Source).

Calcium. The most abundant mineral in your body, calcium is essential for bones, muscles, and nerves (33Trusted Source).

The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds.

SUMMARY

Chia seeds are an excellent source of many essential minerals but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.

Other plant compounds

Chia seeds contain a number of beneficial plant compounds, including (9, 11, 34Trusted Source):

Chlorogenic acid. This antioxidant may lower blood pressure (35Trusted Source, 36Trusted Source).

Caffeic acid. This substance is abundant in many plant foods and may help fight inflammation in your body (37Trusted Source).

Quercetin. This powerful antioxidant may reduce your risk of heart disease, osteoporosis, and certain forms of cancer (38Trusted Source, 39Trusted Source, 40Trusted Source).

Kaempferol. This antioxidant has been associated with a decreased risk of cancer and other chronic diseases (41Trusted Source, 42Trusted Source).

Clean, dry chia seeds have an extended shelf life, as their antioxidants protect their fats from damage (1, 43).

SUMMARY

Chia seeds contain many powerful antioxidants that may reduce your risk of chronic illnesses such as heart disease and cancer.

Health benefits of chia seeds

Chia seeds have become increasingly popular in recent years because of their high nutritional value and alleged health benefits.

Their main health benefits are listed below.

Increased blood levels of omega-3

Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 ALA.

However, ALA needs to be converted into the active forms, such as EPA, before your body can use it.

Studies in humans and animals have shown that chia seeds may raise blood levels of ALA up to 138% and EPA up to 39% (21Trusted Source, 44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source).

Improved blood sugar control

Having healthy blood sugar levels is crucial for optimal health.

Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease (48Trusted Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).

Human studies show that bread made with chia seeds causes a reduced blood sugar response compared with more traditional breads (52Trusted Source, 53Trusted Source).

Lower blood pressure

High blood pressure is a major risk factor for chronic diseases such as heart disease.

Chia seeds and chia flour have both been found to lower blood pressure in people who already have elevated levels (54Trusted Source, 55Trusted Source).

Increased fiber intake

Most people don’t consume enough fiber (56Trusted Source).

High fiber intake is linked to improved gut health and a lower risk of numerous diseases (57Trusted Source, 58Trusted Source).

A single ounce (28 grams) of chia seeds provides 9.75 grams of fiber, which is 25% and 39% of the RDI for men and women, respectively (5Trusted Source).

Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your digestive tract, leading to increased fullness and decreased food intake.

SUMMARY

Chia seeds have numerous benefits, including lower blood pressure, improved blood sugar control, and higher fiber and omega-3 levels.

Adverse effects and individual concerns

Chia seeds are generally considered safe to eat, and few to no adverse effects have been reported from consuming them (59Trusted Source).

However, to avoid possible digestive side effects, drink plenty of water when eating them — especially if they have not been presoaked.

Phytic acid content

Like all seeds, chia seeds contain phytic acid.

Phytic acid is a plant compound that binds with minerals, such as iron and zinc, and inhibits their uptake from foods (60Trusted Source).

Blood-thinning effect

Large doses of omega-3 fats, such as those from fish oils, may have blood-thinning effects (61Trusted Source).

If you’re taking blood-thinning medications, consult with your doctor before incorporating large amounts of chia seeds into your diet. Omega-3 fatty acids may affect the activity of your medication (62Trusted Source, 63Trusted Source).

SUMMARY

Chia seeds generally do not cause any adverse effects. However, they may have blood-thinning effects in large doses, and they contain a plant compound that can reduce mineral absorption.

The bottom line

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.

Can I drink chia seeds before bed for weight loss?

It is important to cosume healthy food items in today's hectic work schedule and imbalance lifestyle. Chia seeds, which is popular for its protein quality, is a solution to follow a healthy lifestyle. Telling you a plus point about these seeds, they are mild in flavour making many dishes delicious.

Chia seeds are undoubtedly are a superb choice for vegetarian dieters. Being a natural source of calcium and other protein, chia seeds helps in losing weight, reduces risk of hearrt diseases and many more. Also high in fibre, these seeds can do wonders if added to your early morning breakfasts and evening snacks to help you lose weight.

Ways to consume Chia Seeds:

1. Eat two tablespoons of chia seeds everyday which is equivalent to 4.7 grams of protein. You can also sprinkle chia seeds on salads, soups, home made granola or museli, sandwiches etc.

2. You can add them to anything like oats, desserts, sandwiches, smoothies, sweet potatoes, muffins, homemade bread, salad dressing or you can even make chia pancakes.

3. To enhance chia seeds nutritional value, try sprinkling chia seeds on top of rice dishes, assorted vegetables or simply eggs.

4. Mix one tablespoon of chia seeds, a few drops of lemon juice and one teaspoon of honey in a glass of water. Drink it every night before going to bed.

Do chia seeds make you poop?

Though it's not the most glamorous thing to talk about, how often we go number two (and the appearance of it) can tell us a lot about our health. And while the thought of talking about poop might make you feel uncomfortable, you are likely going to be much more uncomfortable if you can't go. Even us dietitians can get constipated every once in a while (click here for more on ways RDs deal with being backed up).

Pictured Recipe: Cocoa-Chia Pudding with Raspberries

Luckily for us all, there are several foods that can help you poop, from black beans to oatmeal. But there is one food that is in a league of its own: chia seeds. Since chia seeds are the best food to help you get (and stay) regular, it's only natural that chia pudding would be the best snack to help you poop.

Related: The Only Formula You Need to Make Chia Seed Pudding (No Recipe Required!)

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). The type of fiber they contain is soluble, meaning it absorbs water. This is why chia seeds swell and turn into a gel-like texture when added to liquids. The water-filled seeds are what helps loosen up the digestive tract and get things moving.

Cocoa-Chia Pudding with Raspberries

Beyond the gut-health benefits, chia seeds offer even more! In that 1-ounce serving, they have 5 grams of protein, 9 grams of fat, 12 grams of carbs and more than ten percent of your needs for calcium, iron and healthy omega-3 fatty acids.

The next time you need a fiber-rich snack, turn to chia pudding. All you need are chia seeds, liquid and any flavorings or toppings you like. We have several delicious recipes like Blueberry Almond, Mango Coconut and Apple Cinnamon Chia Puddings to inspire your flavor combinations. Plus, chia pudding is meal prep-friendly and can be made in advance as a grab-and-go snack for busy weeks.

What does chia seeds do to a woman's body?

The same goes with chia seeds. They are sold at major supermarkets and smoothie bowl shops, but it seems as though only a handful of locals are into them.

Well, that needs to change.

This versatile superfood that originated from Mayan and Aztec cultures boasts a long list of benefits which have been proven by research.

PREVENTS PREMATURE SKIN AGEING

Chia seeds are packed with antioxidants - a substance that helps speed up the skin repair process and prevents any further damage.

It is also able to increase collagen levels, which in turn gives you taut and glowy skin.

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