Chia seeds health benefits: How to use chia seeds? Recipes and harms

Chia seeds health benefits: Chia seed is a beneficial plant from the honeybee family, rich in minerals, vitamins, omega-3 fats, and protein. It is a powerful source of fiber and antioxidants. It has anti-inflammatory, energy-enhancing, and digestive system relaxing properties. There are many studies showing that it protects from some types of cancer. In addition, it is good for heart, bone, teeth, and skin health and delays aging. There are many studies showing that consuming chia seeds regularly reduces the risk of diabetes. Can be used in pregnancy; In addition, the seeds can be soaked and consumed plain and can be used with many meals.

What are chia seeds?

Chia seed, whose homeland is South America, means -power- in the Mayan language. They are white, dark brown, and black-colored seeds. Chia is high in fiber, the recommended daily intake is one to two tablespoons of soaked seeds. Make sure to drink plenty of water to adjust fiber intake. The vitamins and nutritional value of chia seeds are as follows: Vitamins A, B1, B3, E, D, sulfur, calcium, iron, iodine, boron, copper, zinc, magnesium, manganese, minerals, plenty of fiber, and also essential fatty acids. includes.

How to eat and use chia seeds?

Chia seeds can be minced or sprinkled on grains, rice, yogurt, or vegetables; it is very absorbent and develops a gelatinous texture when immersed in water. It doesn’t hurt to eat the seeds as they are, but if you soak them you will ” sprout ” which releases the “enzyme inhibitors” used to protect the seed. This makes digestion easier and your body can access the dense nutrients in the seeds. Sprouted seeds can be added to salads, sandwiches, meals.

If the seed is chewed, the omega-3 fats and other nutrients in it are not ready for digestion and digestion. The best way to get vitamins and minerals is to grind or soak the seeds. To soak the chia seeds, add about 1.5 tablespoons of chia seeds to a cup of water and leave for about 1 hour.

Since chia seeds can hold 10 – 12 times their own weight in water, they are suitable for preventing dehydration. Thus, it is an ideal food especially for athletes and those who engage in intense physical activities. If you consume the seeds without soaking, they can absorb water from the body during digestion. Therefore, be sure to drink plenty of water throughout the day.

Chia seeds health benefits: How to use chia seeds? Recipes and harms

Another option is to shred the chia seeds in a blender. The powdered seeds can be used in recipes such as pancakes, bread, cakes, and pasta, added to purees and added to baked goods. It can be used to thicken sauces due to its ability to absorb both water and oil. It gives energy when eaten without grinding the seeds. However, care should be taken as it will be prone to sticking to teeth and throat.

Chia seeds are an excellent source of protein for vegetarians and vegans. It contains much higher quality protein than most plant foods. Mix 1 tablespoon of chia seeds with 3 tablespoons of water, then let it sit for a few minutes. A gel will be formed that can be used as an egg substitute. You can increase your protein intake by making a chia seed pudding with soy milk and crushed almonds. Chia seeds are rich in antioxidants, they can be stored for up to four years without spoiling.

Chia seeds health benefits

  • Delays aging
  • Protects skin health
  • Maintains digestive health
  • Protects heart health
  • Can be used in the treatment of diabetes
  • Increases energy
  • Protects dental health
  • Metabolism regulator
  • Maintains bone health
  • Fights cancer
  • Bits of help lose weight
  • Source of protein for vegans
  • Can be used in pregnancy
  • Can be consumed instead of milk
  • Does not contain gluten

Do chia seeds weaken?

High-fiber foods lead to a long-lasting feeling of fullness and are generally lower in calories. Besides the fiber content of chia seeds, high levels of omega-3-fatty acids and alpha-linoleic acid may be beneficial for weight loss. Fiber absorbs plenty of water and expands in the stomach, which increases satiety and slows food absorption. Even if a significant effect of chia seed on body weight has not been found, it can be consumed as a dietary supplement with its appetite-reducing properties.

Chia seeds are also among the highest sources of plant-based protein. This is another reason why it should be consumed for those trying to burn fat and balance blood sugar. In addition, chia seeds are a powerful food that can replace some of the nutrients lost during exercise.

Chia seeds health benefits: How to use chia seeds? Recipes and harms

Chia seeds are good for which diseases? Chia seeds health benefits

1. Protects skin health and delays aging

Chia seeds are rich in antioxidants and can inhibit up to 70% of free radical activity. Antioxidants accelerate the skin’s repair systems and prevent damage. It can also prevent premature aging due to inflammation and free radical damage.

2. Maintains digestive health

40% of chia seeds are fiber. It feeds the friendly bacteria in the intestine, prevents constipation, and regulates digestion. It supports the growth of probiotics in the gut by forming a gelatin-like substance in the stomach. It can also be used as a supplement in the treatment of Diverticulosis, a digestive system disease associated with a low fiber diet.

3. Protects heart health

The ability of chia seeds to reverse inflammation, regulate cholesterol and lower blood pressure is extremely important for heart health. Also, a person who constantly consumes chia seeds is less likely to develop arteriosclerosis. Omega-3 oils in chia seeds protect the heart by reducing blood pressure, thrombosis, bad cholesterol, paralysis, and inflammation.

Some studies have revealed the effects of chia seeds in inhibiting blood clotting, protecting against virus infections, and slowing the oxidation of oils. Chia seeds are rich in linoleic acid, a fatty acid that absorbs fat-soluble vitamins A, D, E, and K. Chia seeds can lower bad cholesterol and triglycerides, reduce good cholesterol and inflammation when taken with a diet of soy protein, oats, and chives.

Chia seeds health benefits: How to use chia seeds? Recipes and harms

4. May reduce the risk of type 2 diabetes

A study with type 2 diabetes patients showed that chia seeds can adequately reduce blood pressure and inflammation. It slows the absorption of sugar and the process of converting carbohydrates into energy. This slow-burning process together with the high protein content leads to a steady increase in energy.

Also, a study found that chia seeds are rich in alpha-linolenic acid and fiber, so they can help prevent metabolic disorders such as dyslipidemia (excess fat in the blood) and insulin resistance, two determining factors in the development of diabetes.

5. Strengthens bones

The calcium contained in chia helps maintain bone strength and mass. Chia also contains boron, another essential nutrient for bone health. Boron helps the body to process calcium, magnesium, manganese, and phosphorus for the healthy development of bones and muscles. Regular phosphorus intake reduces the risk of osteoporosis.

One serving of chia seeds has about 18% of the recommended daily intake of calcium. This is a higher rate than most dairy products. It should be considered an excellent source of calcium for people who do not consume milk.

6. Breast and Cervical Cancer

Chia seeds are rich in alpha-lipoic acid (ALA), an omega-3 fatty acid. Ala has been found to limit the growth of cancer cells in both breast and cervical cancers. While more research is needed to find the effects of Ala on other types of cancer, it should be considered for women struggling with this increasingly common type of cancer.

7. Protects dental health

Chia seeds, which contain calcium, phosphorus, vitamin A and zinc, are the most beneficial nutrients you can consume to protect your teeth. Calcium is the building block of teeth and is essential for dental health. Zinc prevents tartar and keeps mouth germs and bacteria at bay. Vitamin A and phosphorus are also very important for strong teeth and a healthy mouth.

Chia seeds health benefits: How to use chia seeds? Recipes and harms

8. Benefits in pregnancy

  • Pregnancy can deplete the body’s important nutrients, and chia seeds can replace lost nutrients while providing the needed energy support.
  • High blood sugar can pose a risk during pregnancy. Chia seeds create a gelatin-like substance in the stomach. This substance slows down digestion and keeps blood sugar levels stable.
  • Omega-3 fatty acids are essential for the baby’s brain development. Chia seeds are an excellent alternative to avoid mercury content that may be present in fish.
  • In the last trimester of pregnancy, it is important to get enough calcium for proper skeletal development. Chia seeds contain about five times more calcium than milk.
  • The iron in chia is essential for red blood cells that transport oxygen through the body.

Chia seed recipes

Chia seed pudding


  • 3 tablespoons of chia seeds
  • 250 ml. milk
  • 2 apricots (you can use any other fruit you want)
  • 1 teaspoon of honey

Raspberry and Pomegranate Chia Pudding


  • 3 tablespoons of chia seeds
  • 1 glass of milk
  • 2 teaspoons of honey
  • 1/2 teaspoon of cinnamon
  • 1 teaspoon of vanilla
  • 1 tablespoon of raspberry and pomegranate seeds mixture

Chia seed pancake


  • 3 tablespoons of chia seeds
  • 4 small or 2 large bananas
  • 4 eggs
  • 1 packet of baking powder
  • 1 glass of flour
  • 1/2 tea glass of milk
  • 1 tablespoon unsalted butter
Chia seeds health benefits: How to use chia seeds? Recipes and harms

Side effects and harm of chia seeds

There are very few side effects associated with chia seeds. But:

  • There has been some conflicting research on the effect of chia seeds on prostate cancer.
  • Because of the high fiber, consuming too many chia seeds can cause stomach upset.
  • Chia seeds can absorb 10 to 12 times their weight in water, so people with a history of swallowing problems should be careful. The seeds can form a gel in the esophagus that is too thick to be swallowed. It is important to drink plenty of water.
  • If you do not consume much fiber, it can negatively affect digestion if you eat more than one.
  • Those with asthma and food allergies should not consume them.
  • The dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds twice a day.
  • Young children should not be given a chia seed.

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