Chia Seeds Benefits, Uses, And Side Effects

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Do you want to know the advantages, uses, and disadvantages of chia seed? Then don’t worry that you’re on the right page.

Chia seeds are superfoods because they are loaded with fiber, omega 3 fatty acids which are good for your health. Chia seeds reduce food cravings, help you stay hydrated, lower blood pressure, and are rich in omega-3 fatty acids. See why people love this superfood! It may be small to see, but it has many properties. In this article, we will give you all the important information about Chia seed.

What are Chia Seeds?

The scientific name of chia seeds is Salvia hispanica. They are mostly native to Central America, the Southwest United States, and Mexico. Chia seeds are very small, oval, and brown with a diameter of about 1 millimeter (0.04 in). Chia seeds are easily digestible as compared to other super seeds.

They can be made by adding into pudding, mixed in oatmeal, and even baked in bread! Not only are they versatile, but they are full of health benefits. Continue reading to see why so many people are fond of chia seeds.

Chia Seeds Nutritional Value

Don’t be fooled by their size – these small seeds are full of powerful nutritional values.

  • Fiber: 10.6 grams
  • Protein: 4.5 grams
  • Fat: 9 grams (5 of which are omega-3s)
  • Calcium: 18 mg
  • Manganese: 0.6 grams
  • Sodium: 5.3 mg
  • Phosphorus: 265 mg
  • Omega-3 Fatty Acids – 4915 mg
  • Omega-6 fatty acids – 1620 mg

They also contain small amounts of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine), and vitamin B2.

Health Benefits of Chia Seeds

1. Helps in losing weight

Chia seeds contain both fiber and protein. Both of these materials have a feeling of fullness for a long time. Chia seeds being low in calories can help you lose weight, when you eat chia seeds, it reduces the feelings of hunger. This will relieve you of the problem of overwriting.

2. Gives Energy

Chia seeds can be small in size, but protein, omega 3, and fiber are all found in balanced amounts. If you are low in blood pressure, keep your insulin levels at bay by consuming them in various forms. They provide fuel to keep your body happy and satisfy throughout the day. This means that there is no lack of energy in your body.

3. Keeps Heart Healthy

Heart health is very important for any human being. Bad cholesterol can be dangerous because it causes many diseases. People who have poor heart health are often asked to include chia seeds in their diet. Omega 3 is found in abundance in chia seeds so it helps in lowering the cholesterol level which makes our hearts healthy.

4. Makes Bones Stronger

Chia seeds also contain a fair amount of protein. It can give you 18% of your total calcium intake. As we know calcium is required to maintain bone strength. They also contain boron, which is an important mineral for bone health. It is known to treat osteoarthritis.

5. Good For Diabetes

Chia seed is a rich source of dietary fiber and helps in lowering blood sugar levels. These seeds contain fiber that is not easily digested and metabolized rapidly. This can help in the low release of sugar in your bloodstream.

6. Makes Immunity Strong

Chia seed is a good source of iron, which plays a big role in circulating oxygen in the body. It can help strengthen the immune system. They are also a good source of antioxidants and help in less damage to the cells in the body therefore making your body more immune and stronger.

7. Helps To Cure Constipation

Chia seeds contain a jelly when soaked in water. This property can help with constipation problems. This is because they soften the stool and make stool easier. These seeds are also good for people with irritable bowel syndrome.

Skin Benefits of Chia Seeds

1. Reduces Inflammation

Chia seed oil has been shown to improve itching and chapped skin because it contains essential fatty acids that help reduce inflammation on the skin. This is especially beneficial in cold weather when the skin is more likely to be dry.

2. Good for Blemishes

Chia seeds are a rich source of free radicals as well as omega 3 fatty acids. This can make our skin less dark and more firm. Also, it will help to remove ugly blemishes. For better results, you can apply a face mask made of chia seeds.

Chia Seeds Benefits for Hair

1. Hair Growing

Chia seeds are made up of 23% protein, and they are perfect for growing strong and thick hair. It can also grow strands when transmitted to a mask.

2. Strong Hair

Chia seeds increase the elasticity of your hair by improving the keratin content. Its infusion helps prevent dry, rough curls and repair damage. As a result, your hair is very strong after a few uses.

3. Gives Shine

These seeds are a good source of zinc. This can make hair grow faster and retain oil in the scalp and provide the desired amount of shine to the hair.

How To Use Chia Seed?

Now you know about the various benefits of chia seeds. It is time for you to use it in your diet. Include chia seeds in your food in various ways so that you stay healthy.

1. Chia Seeds and Water

The most common way to have chia seeds is to soak it in water. Soak the chia seeds in water for about 20-30 minutes and then drink water with the seeds. Soak 1/4 cup of chia seeds and 4 cups of water. Add orange or lemon juice to taste.

2. Chia Seeds and Salad

After drinking chia seeds with water, people mostly eat chia seeds as a salad. All you have to do is put chia seeds on top of your daily healthy salad and enjoy it.

3. Oatmeal and Chia Seeds

After making the porridge, add a spoon of chia seeds to it and make the porridge healthy. If porridge is included in your breakfast, then it is easy for you to include chia seeds in your diet.

4. Chia Seeds and Quinoa

If you don’t like the taste of eating chia seeds alone, you can also eat chia seeds mixed with rice or quinoa.

5. Chia Seeds and Fruits

You can take Chia seed with some other juices or mix it in water. The good thing is that it has the ability to absorb 8 times more than its weight. After dissolving in water, it becomes like jelly, which is easy to eat or mix with other things.

6. Chia Seed Tea

Easily add chia seeds as a powder to your regular tea. Since it has no taste of its own, you can easily mix it. Add 1 teaspoon of chia seeds to your tea. At first, it will float but then push itself down. Enjoy it once a day and see the difference.

7. Chia Seeds and Yogurt

Yogurt is something that we all like to eat alone or with our food. You can include chia seeds in your diet to make it healthy. Use it as a powder or as a whole direct seed.

Side Effects of Chia Seeds

Although chia seeds have a huge amount of health benefits. But it also has some side effects. It depends on what quantity you are. Excessive intake of anything can cause harm. Therefore, you should know about the various side effects of chia seeds.

1. Can Cause Stomach Upset

Chia seeds are high in fiber content. If you consume it in excess, you may have digestive problems and stomach upset. Since they can cause digestion.

2. Can Reduce Blood Pressure

Chia seeds are also a good source of omega 3 fatty acids that can normalize blood pressure levels. But if you already have low blood pressure, consult your doctor before taking it. Since this can cause a greater drop in your blood pressure level.

3. Cause Allergies

It is less likely that a person is allergic to chia seeds. But if you are allergic to any other nut or seed you may be allergic to it. Be sure to consult your doctor before consuming Chia seeds.

4. Chia seeds Can Choke

Since these chia seeds are very small seeds, eating too much at one go can spoil your throat. So, be very careful. These seeds are very small in size which can stop your breath when eaten in large quantities.

5. Can Interact With Medicine

Chia seeds can cause low blood sugar. If you are suffering from diabetes, do not consume chia seeds. Please consult a doctor before including chia seeds in your diet. When a chia seed is taken with medicine, it can cause side effects in the body.

Frequently Asked Questions about Chia Seeds

1. How much Chia seed should be consumed in a day?

Ans: You can have about one and a half teaspoons of chia seed every day. It is about 20 grams. You can have this 2 times per day.

2. Can Chia Seed Help You Lose Weight?

Ans: It contains soluble fiber that absorbs large amounts of water and circulates in your stomach, which increases fullness and slows down the absorption of food.

3. Can I drink Chia seeds before bed?

Ans: If you want to consume chia seeds in any form, then take it exactly 1 hour before bedtime. It releases 2 hormones serotonin and melatonin which are good for inducing sleep.

4. Can you drink Chia seeds in the water?

Ans: Yes it is the most commonly used method of chia seeds. Soak it in water for at least 30 minutes. Then there is both water and seeds.

5. Can I take Chia seeds on an empty stomach?

Ans: Yes you can take this 1 thing in the morning. It contains fiber, calcium, or a high level of magnesium which keeps cortisol levels low and in turn, boosts your mood.


Chia seeds should be an important part of your regular healthy diet. They have many benefits for hair, skin, and health. If you use it in edible quantities then you will get fruitful fruit for your body. If you overdose on the dose it may cause some side effects. We hope that this article has given enough about the advantages, uses, and disadvantages of chia seeds.

Sraya is Health & Nutrition Content Writer at Zotezo since 2019. Her master's in Zoology has helped her to pull out critical scientific aspects of health and nutrition into user-friendly and easy to understand language for the readers. You can find her articles on medium and wordpress!

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