Chia seeds are rightly considered a superfood. These powerful seeds are high in fiber, protein, and omega-3 fatty acids. Moreover, they contain essential nutrients such as calcium, iron, magnesium, and zinc.
This composition helps regulate your hormone balance, lowers blood pressure, and boosts the immune system. Additionally, the high fiber content positively affects your digestion and can assist in weight loss.
The German Nutrition Society has issued guidelines and recommendations for the consumption of chia seeds to avoid possible side effects.
The recommended daily intake is 15 g of chia seeds. Further recommendations and guidelines on chia seeds can be found in the blog.
Chia seeds: What are the guidelines and recommendations for consumption?
The limit of 15 g per day is indicated on the packaging of chia seeds. This is approximately a heaped tablespoon. However, consuming more than this recommended amount is not necessarily harmful or unsafe.
Chia seeds have only recently entered the European market. There is still a lack of sufficient long-term study data for the European Food Safety Authority to fully endorse chia seeds.
For example, in Latin America, there are no restrictions, while in the USA, the limit is around 50 g per day.
It is important to ensure adequate hydration when preparing chia seeds . Chia seeds can absorb up to 27 times their weight in water.
You can use this property to keep full for longer periods. However, insufficient fluid intake may lead to abdominal discomfort and constipation.
Ideally, soak chia seeds as a pudding or use them as a topping for your yogurt, granola, cereal, and more.
Chia seed pudding with raspberries
Ingredients
- 2 tbsp chia seeds
- 1 pack of vanilla sugar
- 100 ml milk or plant drink
- Fresh raspberries
Preparation
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Pour the chia seeds and vanilla sugar into milk or a plant-based drink of your choice.
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Puree fresh raspberries and mix wholly or partially with the pudding.
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Let it swell in the fridge for at least 2 hours, preferably overnight.
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Garnish as desired with berries, chia seeds, or coconut flakes.
Tip
Nutritional values
What happens if you eat too much chia seeds?
Chia seeds swell in the body. They can absorb up to 12 times their weight in water. Therefore, it is recommended to drink sufficient water. Excessive consumption may lead to feelings of fullness, abdominal pain, and constipation.
Therefore, you should avoid eating the seeds dry as much as possible. Otherwise, they will swell in the stomach and could cause problems.
If you are allergic, you may experience side effects from consuming too many chia seeds . Chia seeds belong to the sage family, so watch for symptoms such as tearing eyes, breathing issues, or rashes.
Can you overdose on chia seeds?
So far, little is known about whether it is possible to overdose on chia seeds; however, there have been rare cases where excessive intake of chia seeds has led to rashes, nausea, vomiting, breathing problems, flatulence, and diarrhea.
Hence, the clear recommendation is to listen to your body. The fiber in chia seeds can cause reactions, especially if you have a low-fiber diet.
The recommendation from the German Nutrition Society is to consume 30 g of fiber per day. Chia seeds contain 40 g of fiber per 100 g, so with a daily intake of 15 g of chia seeds, you have already consumed 1/5 of the recommended amount.
Can you eat chia seeds every day?
Chia seeds can be consumed every day thanks to their health-promoting properties. However, it is essential to ensure that you drink enough fluid.
If you are sensitive to fiber, you can also distribute the intake of chia seeds throughout the day.
They expand in your stomach and keep you feeling full for longer. Therefore, these healthy seeds can naturally support your weight loss journey.
How can you easily incorporate this superfood into your daily diet?
Chia seeds are a great topping for porridge , muesli, and more. There are numerous recipes and ideas online that encourage experimentation. However, there's also a simpler approach.
If you prefer a hassle-free meal, try the wide range of porridge available from VERIVAL. There's so much to explore, from fruity to chocolatey options. Additionally, our healthy breakfast products, like porridge, are quick to prepare and ready to enjoy.
