Is it safe to have chia seeds everyday? 3 things every health conscious person should know

In the last few years, Chia seeds have gained massive popularity, and are now touted as this "superfood" that hydrates you, fills you with fiber, and even has protein! However, is it safe to have Chia seeds everyday? Let's dig deeper...

What Are Chia Seeds?
Chia Seeds can be black or white in color, and come from the plant Salvia hispanica, that is found in Central and South America. These now easily available mottled seeds, pack quite a punch with fiber, protein, healthy fats, calcium, magnesium, and antioxidants. You can either have them just like that by soaking them in water/milk, or add the soaked version to smoothies, shakes, salads, or even desserts!


How do Chia seeds help?

Let's take a look at the various benefits of chia seeds...

Helps in digestion: Since it is high in fibre, chia seeds keep your digestive system healthy and regular.

Good for heart health: These mottled seeds may help lower blood pressure and cholesterol levels.

Can lower blood sugar: They can assist in managing blood sugar, though are not a replacement for any sort of medication.

Aids weight loss: Chia seeds absorb water and expand in your stomach, making you feel full. This will help you eat less, thus helping in weight loss.

Bone health: Rich in calcium, magnesium, and phosphorus, chia seeds support strong bones.

Can you consume them everyday?

For most people, eating chia seeds daily is safe and healthy when done in moderation. Doctors generally recommend consuming about 1 to 2 tablespoons (15 to 30 grams) per day.

Are there any side effects?

While chia seeds are safe for most, there are some things to watch out for:

Digestive issues: Because chia seeds are high in fiber, having too much can lead to either diarrhea and even stomach ache. Start small, and drink plenty of water throughout the day.

Can trigger an allergy: Although not common, some people may be allergic to chia seeds. Symptoms include itching, hives, swelling, dizziness, or difficulty breathing. If you experience these, consult a doctor.


Can interfere with medication: Chia seeds can lower blood pressure and blood sugar, so if you take medication for that, consult your doctor to avoid low blood pressure.

Choking hazard: Dry chia seeds absorb water and swell. Eating them dry without soaking can cause them to get stuck in the throat, posing a choking risk.

How to include them in your diet

Start with 1 tablespoon per day and observe how your body reacts.

Soak chia seeds in water or milk for 20-30 minutes before consuming. Do not consume them raw. You can also soak them overnight to allow the seeds to fully hydrate for maximum benefits.

Drink plenty of water throughout the day to help the fiber work well.

If you have allergies or take medications for blood pressure or diabetes, check with your doctor first before starting consumption.