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They may promote weight loss in people who eat a low calorie diet, although the evidence for this claim is inconclusive. There is a need for more extensive and better designed studies to test the effects of chia seeds on weight loss and overall health. Chia seeds contain many healthful nutrients.
A 1 oz serving contains the following amounts of minerals:. Chia seeds also contain several antioxidants and are a rich source of omega-3 fatty acids. Some research links omega-3 intake to a reduced risk of depression , inflammatory bowel disease, and childhood allergies.
Omega-3 fatty acids may also lower the risk of heart disease. Research into the potential health benefits of chia seeds is still in its infancy. There is a need for more clinical trials of a higher quality. However, current research suggests that chia seeds may provide some of the following health benefits:. It is fine to snack on raw chia seeds, and some people like the taste. Many studies of chia seeds have used relatively high doses, which amount to much more than a single serving.
For people who struggle to eat larger quantities of chia seeds, there are several simple ways to add them to the diet. Try one or more of the following:. Chia seeds are safe for most people to eat, and they do not typically cause side effects. However, the high fiber content of chia seeds may cause gastrointestinal problems in people who are sensitive to fiber.
It is also worth noting that larger doses of omega-3s, such as those that supplements provide, can thin the blood.
While this may help lower blood pressure and improve heart health, it also increases bleeding risk. Therefore, people who take blood thinners or have bleeding disorders should avoid chia seeds. At the very least, they should talk to a doctor before incorporating chia seeds into the diet. Some people may find that they are allergic to chia seeds, although this is uncommon. People should stop eating chia seeds if they notice any signs of an allergic reaction.
Researchers also pointed out that as an ample source of fiber, they can aid in digestion and help manage health conditions such as type 2 diabetes , high blood pressure , and depression. As Time previously reported , the superseeds can be a choking risk when eaten alone in raw form and in excess. You can also add them to smoothies or use them to whip up a chia seed pudding for breakfast or a snack.
To make the latter, simply mix chia seeds into your favorite type of milk and let sit overnight, Collingwood says. Add other mix-ins like fresh fruit , nuts, and sweetener as you wish. Because chia seeds are nutrient dense with a decent amount of calories and fat per serving, eat them in moderation. A typical serving size of chia seeds is 2 tbsp, which contains about calories, according to the USDA.
Additionally, because chia seeds are so high in fiber, Collingwood urges consuming enough water or other liquid to wash them down. This will help promote digestion and avoid constipation , gas and other digestive issues associated with consuming too much fiber without water. If your diet is currently low in fiber, be sure to increase your intake of fiber gradually, as well, according to the Mayo Clinic.
Per Collingwood, when combined with mindful, healthful eating, chia seeds could help you lose weight.
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