Chia typically refers to the seeds of the salvia hispanica plant which grows in Southwestern and Central Mexico, which were a staple in Mayan and Aztec diets and were often used in religious rites and in medicines for skin conditions and pain. The popularity of these seeds has grown in the United States and abroad in recent years because they are high in antioxidants and omega-3 fatty acids. Follow instructions while consuming chia seeds and never over eat them.
How Much Chia Seeds Per Day
In general there are no restrictions on how much chia you can consume each day but it is unnecessary to consume more than 20g of chia seeds daily. The amount of seeds you need to consume will vary based whether you are hoping to increase your intake of fiber, calcium or omega-3s. For example, those that consume 15 to 20 grams (2 to 3 tablespoons) of chia seeds will fulfill their daily requirement of omega-3s. Confirm the following dosages with your doctor and do not stray from the agreed dosage.
- Adults may consume 15-20 grams of chia seeds per day.
- Those between the ages of 10-18 may consume about 10 grams of chia seeds each day.
- Children under 10 should not consume more than 1 tablespoon of chia seeds.
- Those using chia seeds for cardiovascular shielding may take 33-45g of blended seeds daily for three months.
Benefits of Chia Seeds
1. Nutritional Facts
Chia seeds have plenty of nutrients including calcium, protein, vitamins A, B, D, E, copper, iodine, iron, sulphur, potassium, sodium, zinc, manganese, thiamine, niacin, anti-oxidants and silicon.
|
Nutritional Elements |
Amount Per Ounce/28g Chia Seeds |
|---|---|
|
Calories |
139 |
|
Total Fat |
9g |
|
Protein |
4g |
|
Sodium |
5mg |
|
Carbohydrates |
12g |
|
Dietary Fiber |
11g |
| Sugar | 0 |
|
Protein |
4g |
|
Omega3 |
4,160mg |
|
Omega6 |
1,370mg |
|
Calcium |
18 percent of your daily value |
|
Iron |
14 percent of your daily value |
2. Health Benefits
Knowing how much chia seed per day help you get the most benefits:
|
Benefit |
Description |
|---|---|
|
Lose Weight |
Chia seeds are very filling so you are not likely to overeat if you include them in your diet. |
|
Reduce Fat Intake |
It is commonly believed that chia seeds reduce your appetite so you are less likely to consume fatty foods. |
|
Balance Blood Sugar |
Regularly consuming chia seeds can help keep your blood sugar level so you can avoid rapid highs and lows that can cause sluggishness. |
|
Prevent Diverticulosis |
Chia seeds have plenty of water soluble fiber that can help to ensure that harmful diverticuli do not become trapped in the digestive system. |
|
Boost Omega-3 Oil Absorption |
Chia seeds have an ideal omega-3 to omega-6 ratio that is perfect for ensuring that your body will absorb omega-3 fatty acids properly. |
|
Boost Energy |
Chia seeds were used by the Mayans and Aztecs as an energy boosting food and the trend continues today. |
|
Fight Aging |
Chia seeds help you to maintain your overall health so you are less susceptible to developing signs of aging. |
Side Effects of Chia Seeds
|
Side Effect |
Description |
|---|---|
|
Lower Blood Pressure |
Chia seeds can lower your blood pressure to a level that is unsafe, particularly in older patients. |
|
Thinning Blood |
While omega-3 fatty acids can provide important dietary benefits they can also thin the blood. Those that are using aspirin, blood thinners or have an upcoming surgery should avoid using chia seeds to make sure the blood does not become too thin. |
|
Gas and Bloating |
Chia is 25 percent fiber which can cause some users to experience bloating or excess gas. |
|
Allergy |
Those that are allergic to mustard or sesame seeds may also have an allergic reaction to chia seeds. |
|
Cancer |
A 2004 study indicated that consuming chia seeds increases a man’s risk of developing prostate cancer. |
Healthy Chia Seeds Recipes
- Chia Gel. A teaspoon of soaked chia can be made into approximately ten tablespoons of chia gel. This added volume slows down the release of the nutrients to help you feel full for a longer period of time. Allowing two tablespoons of chia seeds to steep for 20 minutes in a cup of water will provide an adequate supply of chia for several days. Combining this gel with equal parts juice will make it more palatable.
- Homemade Pudding. Combine a half cup chia seeds, two cups coconut or other milk, 2-3 tablespoons cocoa powder to taste, a tablespoon sweetener of choice and a teaspoon vanilla in a blender. Blend the mixture until it is smooth and allow the mixture to thicken in the refrigerator for 10 minutes.
- Chicken Soup or Gravies. Adding chia flour to soup or gravy will provide a healthier thickening agent than standard white flour.
- Crackers. Mix chia with equal parts coconut milk, sea salt and garlic powder then bake at a low temperature for a few hours until they are solid.
- Salads. Adding chia sprouts to water, rinsing off the water and replacing it with fresh nutrients every 12 hours for a few days will allow you to grow sprouts which can be added to salads.
- Chia Tea. Combining a few tablespoons of chia seeds to steep in hot water will create an energizing tea. Sweeten with coconut milk or your sweetener of choice.
Precautions for Taking Chia Seeds
Besides how much chia seed per day, you might also want to know:
- Some people have been found to become addicted to chia seeds. To avoid this, consume the seeds in short phases, taking break periods between uses.
- There have not been adequate studies to determine the effects of chia seeds on those that are pregnant or lactating. These groups should avoid chia seeds to reduce any potential dangers.
- Because chia contains a high amount of vitamin B17, consuming these seeds while taking a supplement that contains this vitamin can lead to a phytonutrient overdose.