Benefits of chia seeds: how many should I consume per day?

Discover the incredible benefits of chia seeds for your health and learn how many to consume daily to take advantage of their fiber, omega-3, and essential minerals....

Table of Contents

1. Why all the fuss about chia seeds?
2. Main health benefits (and why you should start eating them right now):
3. So, how many chia seeds should you consume each day?
4. How to include them in your daily diet?

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If you haven't tried chia seeds yet, you're missing out on something good!These tiny dark seeds are packed with vital nutrients and offer amazing benefits for your health.But, how many seeds should you actually eat each day to make the most of their properties? Well, keep reading and I'll tell you everything you need to know.

Why all the fuss about chia seeds?

Chia has been used for centuries by ancient civilizations such as the Aztecs and Mayans.
In fact, "chia" means "strength" in the Mayan language. And it's no coincidence! These tiny seeds are a true nutritional powerhouse:

• They are rich in fiber, protein, and healthy fats (such as omega-3).


• They contain essential minerals like calcium, phosphorus, magnesium, and iron.


• They help keep you hydrated because they absorb up to 10 times their weight in water.

Sounds great, right?

Main health benefits (and why you should start eating them right now):

1. Better digestion:

Thanks to its high fiber content, chia can help regulate your intestinal transit, reduce constipation, and keep your digestive health in top shape.

2. Aids in weight loss:

Want to better control your appetite? Chia seeds, by absorbing water, expand in size and provide a feeling of fullness for longer. This way, they help you avoid sudden hunger attacks and keep calorie intake under control.

3. Healthier heart:

They are rich in omega-3, a fatty acid that helps reduce inflammation, improve blood circulation, and keep the heart healthy.

4. Lasting energy:

Ancient Mayan warriors consumed chia to gain endurance and prolonged energy during their long walks. Nowadays, you can take advantage of this property to stay active and full of energy throughout your day.

5. Strong bones:

Did you know that a serving of chia contains more calcium than a glass of milk? Adding them to your diet can help you maintain strong bones and prevent problems like osteoporosis.

So, how many chia seeds should you consume each day?

With all these benefits, you might be tempted to eat them by the handful. However, as with everything, balance is key. The recommended daily amount for adults usually ranges between one and two tablespoons (approximately 15-30 grams). This amount is sufficient to take advantage of their nutrients without overdoing it.

A quick tip:Do not consume them dry directly! Because they absorb a lot of liquid, they could cause digestive discomfort if you do not hydrate them first. The best is to soak them in water, juice, smoothies, or yogurt at least 10-15 minutes before consuming.

How to include them in your daily diet?

Here are some simple and tasty ideas to incorporate chia into your daily life:

• Add them to your oatmeal or yogurt in the morning.


• Mix them into shakes and smoothies.


• Sprinkle them over salads or fresh fruit.


• Make chia pudding, an easy and healthy treat!

And you, have you already incorporated chia seeds into your daily routine? What is your favorite way to enjoy them?
Whatever way you choose, remember to keep the suggested amount to benefit without complications. Your body will thank you!

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