Chia Seeds How To Use: Know 9 Benefits, 9 Drawback and more

Chia Seeds How To Use
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Chia Seeds How To Use: Chia seeds, scientifically known as “Salvia Hispanica,” are touted as one of the best superfoods ever. It originated in Mexico and was part of the Aztec and Maya diets.

These seeds are known for calcium, antioxidants, protein, fiber and omega-3 fatty acids. Chia seeds also act as a laxative. Let’s know in this article Chia seeds how to use.

Chia Seeds How To Use: Overview

Experts have said that Aztec warriors consumed chia seeds for stamina, and based on a popular legend, consuming a teaspoon of these seeds will help you maintain them for up to 24 hours.

“Chia” is known as “strength” in the Mayan language. Furthermore, these seeds are whole grains and unprocessed food, which are absorbed by the human body in the form of seeds.

Many times many people mistake basil seeds for chia seeds, but both are completely different from each other.

Chia seeds also taste like “alfalfa sprouts“, and are highly beneficial to human health. These seeds are also good for pets, and you can easily store them in your home.

Nutrition of Chia Seeds:

The rich nutritional value of chia seeds can be a great addition to the overall diet due to its nutritional value. Know about Chia Seeds How To Use in this article, Following are the nutritional elements of chia seeds:

  • Protein: Chia seeds contain a good amount of protein, and hence can be an important nutritional source for vegetarians and vegans.
  • Omega-3 Fatty Acids: Chia seeds contain a good amount of omega-3 fatty acids, which may help improve heart health.
  • Fiber: This seed is a good source of fiber, which can help improve digestion and help you feel full.
  • Vitamins and Minerals: Chia seeds are rich in vitamins and minerals, such as calcium, magnesium, phosphorus, and B-complex vitamins.

Nutritional value of chia seeds

The nutritional value of chia seeds per 100grams is as follows:

Nutrient contentper 100grams
water5.8 g
Carbohydrates42.1 g
Protein16.5 g
Fat30.7 g
energy486 kcal
Fiber34.4 g
Iron7.72 mg
Calcium631 mg
Magnesium335 mg
sodium16 mg
potassium407 mg
phosphorus860 mg
Copper0.924 mg
Zinc4.58 mg
Manganese2.72 mg
Selenium55.2 µg
Vitamin A54 IU
Vitamin B1(Thiamine)0.62 mg
Vitamin B2(Riboflavin)0.17 mg
Vitamin B3(niacin)8.83 mg
Vitamin B9(Folate)49 µg
Vitamin C1.6 mg
Vitamin E0.5 mg

9 benefits and uses of chia seeds

encourage weight loss

Losing weight is one of the primary reasons why most individuals focus on it. The best way to lose weight is to consume chia seeds, which is one of the leading options.

However, there is no food product that is helpful in weight gain or weight loss.Everything will depend on your lifestyle and eating habits. But chia seeds can help you lose weight because it contains fiber.

Their normal intake per day, which is around 25 grams to 38 grams, will definitely reduce your body fat.But these seeds will not only help you in reducing belly fat.

The fiber present in chia seeds will keep you full for a long time. It helps promote satiety. These seeds will absorb the water present in the stomach and then expand, which in turn suppresses appetite, leading to weight loss.

Contains high levels of antioxidants

Chia seeds also contain high levels of antioxidants. The antioxidants not only keep all the sensitive fats present in these seeds from going rancid, but will neutralize the reactive molecules in the human body called free radicals, which can easily damage cell compounds.

For example, free radical damage can lead to aging and serious conditions like cancer. Chia seeds contain a variety of antioxidants, such as kaempferol, quercetin, myricetin, caffeic acid, and chlorogenic acid.

It also has anti-cancer properties that protect the liver and heart. Chlorogenic acid may lower blood pressure, and caffeic acid provides anti-inflammatory effects.

It can prevent diabetes and control blood sugar levels

Chia seeds can easily slow down digestion, thereby preventing diabetes. These develop a gelatinous coating, which prevents blood sugar levels from rising.

Experts say that chia seeds are one of the food products that are helpful in treating diabetes.

These seeds can also improve blood pressure levels in people suffering from diabetes. These seeds are good for diabetic patients as they contain omega-3 fatty acids, which are important for treating this condition.

It can be used as a workout drink

On some occasions, exercise can be extremely tiring. But when you consume chia seeds, you will not have any problem. Since it contains high levels of omega-3 fatty acids, it will definitely help you maintain your energy.

Take chia seeds several hours before an intense workout, and it will provide your body with the fuel it needs after completing your workout.

These seeds can also help repair tissues by providing protein to your body after your workout is over.

Supports healthy blood lipid levels

The omega-3 fatty acids found in these chia seeds may help reduce cholesterol levels and prevent coronary heart disease. These seeds contain monounsaturated fat, which greatly reduces cholesterol levels.

Experts have said that when you include chia seeds in your diet, you can easily control your cholesterol levels. These seeds can also boost heart health and prevent any kind of heart-related issues, when you include them in your diet.

The omega-3 fatty acids found in chia seeds may reduce “triglycerides,” a type of fat found in the blood. Furthermore, these seeds also reduce the chances of irregular heartbeat, slow down the accumulation of arterial plaque and reduce blood pressure.

Chia seeds can also treat “dyslipidemia,” a metabolic condition where abnormal amounts of cholesterol are found.

It may fight breast cancer and other types of cancer

Experts have reported that chia seeds have the ability to fight all types of cancer, including breast cancer.

These seeds contain alpha-linoleic acid, which can prevent breast cancer. Apart from this, chia seeds also contain omega-3 fatty acids, which also prevents cancer from growing in the body.

It can prevent constipation

Chia seeds are full of insoluble fiber, which allows them to turn into a gel when they come in contact with water. It adds to the stool and also aids in bowel movements, which in turn gives you relief from constipation. The fiber present in these seeds can also improve digestion.

Helps boost metabolism and energy

This superfood contains iron, zinc, magnesium and B vitamins that work together to increase energy levels in the body. You can easily add chia seeds to your favorite smoothie and enjoy refreshing energy. Additionally, chia seeds can also boost metabolism.

It contains protein

Another good thing you will find in chia seeds is protein. According to a study, these seeds have demonstrated excellent protein quality and may also improve lipid profile.Know about Chia Seeds How To Use in this article.

These seeds contain 19 percent protein, and experts say following a high-protein diet will boost satiety and reduce hunger. The proteins found in these seeds also contain essential amino acids.

9 benefits of chia seeds

Chia Seeds How To Use: Utilization

  1. Breakfast: Chia seeds can be taken as a morning breakfast by mixing them with milk, curd, or fruits.
  2. In salad: Adding chia seeds to salad can increase the taste and nutrition of salad.
  3. In smoothies: Adding chia seeds to smoothies can make them more nutritious.
  4. In baking: Chia seeds can also be used in making cakes, cookies, and breads.

Side effects of chia seeds


Chia seeds absorb a lot of liquid, so it’s important to soak them properly before first consuming. Failure to do this is likely to cause the liquid to be absorbed from your digestive system, which may cause you discomfort.

Choking Risk

Chia seeds are gel-like when soaked, so if they are not taken with enough liquid, they may present a choking hazard. To avoid this, make sure you drink enough water or add them to soaked foods.

Allergic reactions

Although it is rare, some individuals may be allergic to chia seeds. If you have not consumed these before, start with small quantities and check that there are no adverse reactions like itching, swelling or difficulty in breathing.

Medical Conditions

If you have any monetary health related health condition related to digestion or difficulty swallowing, consult a healthcare professional before adding chia seeds to your diet.


As with any diet, it’s standard that frugality is important. Excessive consumption of chia seeds without adequate fluid consumption may cause digestive problems. Be sure to plan your intake and adjust based on your body’s response.

Chia Seeds Disadvantage:

Chia seeds, which appear small, have many great properties. Chia seeds are rich in antioxidants, which protect the body from the negative effects of free radicals. If you don’t know chia seeds how to use, then it’s harmful for you.

Along with this, chia seeds are very effective in weight loss and by improving the digestive system, it makes the stomach healthy and fit.Know about Chia Seeds How To Use in this article.

But, do you know that despite so many benefits, chia seeds have some disadvantages. Let us know chia seeds how to use and what effect excessive consumption of chia seeds has on health.

1. If you have diabetes, then stay away from the consumption of chia seeds because chia seeds regulate the glucose level in the blood, but when you take medicines to control sugar level, these seeds can react more.

2. Whenever you get injured, blood flows and bleeding stops only when the blood clotting process works smoothly.

Due to Omega-3 fatty acids present in chia seeds, it can reduce the process of blood thinning. This can cause problems in blood clot formation.

3. Chia seeds are high in fiber and if you consume it 4-5 times a day, you may have indigestion problems.

This happens because fiber is not digested quickly and eating it in excess can also lead to weight gain.

In such a situation, it can slow down the digestive system and one may have to face problems like indigestion and diarrhea.

4. People who have prostate cancer problem should also avoid excessive consumption of chia seeds. Gastrointestinal problems may occur because it contains more fiber.

In such a situation, you may have stomach problems. Diarrhea or loose motion may occur. Some people also suffer from gas, pain, bloating and constipation in the stomach. It is advisable to consume it only in very small quantities.

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Know about Chia Seeds How To Use in this article. Irregular consumption of Chia Seeds also causes harm. Therefore, you can consume it with the help of your doctor or consultant. This article has been written on information available on public platforms. Hence do not share any kind of responsibility.


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