Is it safe to eat chia seeds every day?

In this brief guide, we will discuss the question “is it safe to eat chia seed every day?”. As well, we will discuss what are chia seeds, what is a hygroscopic characteristic, what are commercial forms of chia foods, and other concerns about chia seeds. 

Is it safe to eat chia seeds every day?

Whether it is safe to eat chia seeds every day will depend on the amount of intake. If you do not have dysfunctions related to the side effects of consuming chia seeds, you can consume chia seeds safely every day.

What is the recommended amount of chia seeds?

According to Healthline, you can start with about 28 grams per day and may increase the intake of them slowly. It’s recommended that you keep your body hydrated when you consume chia seeds.

What are chia seeds?

Chia seeds are seeds of Salvia hispanica and Salvia columbariae, they are edible seeds with oval form and colored gray and black, with white marks. Chia seeds are small, about 2 millimeters in diameter. The chia seeds have hygroscopic characteristics.

What is a hygroscopic characteristic?  

A hygroscopic characteristic is when a certain substance has the ability to absorb the amount of its weight in liquid when they are soaked. Chia seeds can absorb up to about 12 times their weight and acquire the consistency of a gel.   

What are commercial forms of chia foods?

Chia seeds can be commercial as whole seeds and as ingredients present in processed foods. The chia seeds do not need to be cooked, because the raw chia seeds are readily digested and in this form, provide more nutrients. 

How chia seeds are used in foods?

Whole chia seeds can be used on top or into some foods, such as breakfast cereals, yogurt, tortillas, smoothies, granola cereals, granola bars, bread, bagels, and salads. When used as an ingredient, you can make a cake, bread, or other foods that require additives to mix the dough. 

What are the nutrients of chia seeds?

Chia seeds contain protein, alpha-linolenic acid, fat, omega-3 fatty acids, carbohydrate, fiber, iron, magnesium, zinc, phosphorus, B1 vitamin (thiamine), and B3 vitamin (niacin). Also contain antioxidants, such as caffeic acid, chlorogenic acid, myricetin, kaempferol, and quercetin.   

What are the health benefits of eating chia seeds?

As chia seeds contain many beneficial nutrients, this source can provide many health benefits to the organism. According to Healthline, below are listed some of the health benefits of eating chia seeds.

  • Chia seeds contain antioxidants that help the body to neutralize free radicals when present in our body and avoid inflammatory effects. Free radicals can damage cells in our organism;
  • Can assist to weight loss because of the presence of protein and fiber, as the protein assists in reducing the appetite, and fiber assists in preventing obesity;
  • Can assist in reducing the chance of heart disease because the omega-3 fatty acids and fiber can assist in decreasing the levels of bad cholesterol in the blood, which results in decreasing the chance of heart disease; 
  • Can improve bones because contain phosphorus, calcium, and magnesium, which are present in the reactions involving the maintenance of mineral density of the bones;
  • Can decrease the levels of sugar in the blood because when you eat foods with chia seeds.

Are there problems if I consume a lot of chia seeds? 

If you consume in excess, may you develop side effects. Chia seeds contain high levels of fiber, and too many seeds can cause digestive issues. If you are allergic or have an inflammatory digestive disease, it’s better to be cautious or avoid them. 

What precautions should I do when eating chia seeds? 

As chia seeds have high levels of fiber, it’s suggested to consume chia seeds in moderation and drink water during the whole day, which will avoid digestive issues because it assists the fiber passing through the organism.    

What should I do if I experience digestive issues when eating chia seeds?

You need to check if you are allergic to chia foods, and if it is, stop immediately eating chia seeds. Also, pay attention if you consumed more than the daily recommendation and if even so, you are experiencing digestive issues, you may need to stop eating chia seeds and consult with a doctor.

Where can I buy chia seeds?

As chia seeds are consumed worldwide, you may find them in many grocery stores and supermarkets, but you can also find them online. Click here to check the varieties of chia seeds sold online.  

What is a recipe for chia seeds?

You can find many recipes for chia seeds on the internet. If you click here, you will check a complete recipe for chia seed bread, and you don’t need to have a bread machine.

Conclusion

In this brief guide, we have discussed the question “is it safe to eat chia seed every day?”. As well, we have discussed what are chia seeds, what is a hygroscopic characteristic, what are commercial forms of chia foods, and other concerns about chia seeds. 

References

https://en.wikipedia.org/wiki/Chia_seed Accessed: 05/05/2022

https://www.healthline.com/nutrition/chia-seeds-side-effects Accessed: 05/05/2022

https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds Accessed: 05/05/2022

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Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.