How to Eat Chia Seeds

You must have heard about chia seeds and their benefits. But do you know that there is a right and wrong way to consume them? How to eat chia seeds the right way? We will tell you how to include them in your diet along with laying down their beneficial effects. Read on.
NutriNeat Staff
Last Updated: Sep 14, 2018
Chia, a popular and simpler name for Salvia hispanica and belonging to a species of flowering plants in the mint family, is native to Mexico and is still widely consumed there. Chia seeds are herbs with many health benefits as they are highly rich in omega-3 essential fatty acids and also a great source of antioxidants and a number of amino acids.
These are small and oval-shaped that come in a mix of colors―gray, white, brown, and black. These seeds are a great substitute that vegans can opt for as they tend to miss out on certain nutrients that non-vegetarian food consists of.
salad with chia seed
So, can chia seeds be eaten raw? Why not? In fact, the best way to eat chia seeds is in their raw form. However, if one is not able to eat seeds raw, then there are other ways of making them a part of the diet.
Studies suggest that adding 2 tablespoons of these seeds to the daily diet gives approximately 5.2 grams of omega-3 essential fatty acids, 4 grams of protein, 7 grams of dietary fiber, 250 milligrams of calcium, 1.7 grams of omega-6 essential fatty acids, and a variety of essential vitamins and minerals.
It is mostly consumed in Mexico and southwestern regions of the US. These seeds are produced in Mexico, Argentina, Australia, Ecuador, and Guatemala. Ironically, in spite of Mexico being the highest producer and consumer of chia seeds, Australia was the largest producer of chia seeds in the world in the year 2008.
This is a strong indication of how popular chia seeds are becoming across the world. And why not? With all the health benefits, they should indeed be widely used so that a huge population benefits from the virtues of these seeds.
Ways to Include Chia Seeds in the Diet
As we told you earlier, the best way to eat chia seeds is to eat them raw. However, for those who cannot eat them raw, following are the ways of including them in your daily diet:
✔ Make a popular Mexican drink called chia fresca. To prepare this drink, you need to take 8 to 10 ounces of water and 2 teaspoons of seeds. You could even add lime juice and sugar to it or substitute fruit juice for water to add a different flavor.
chia yogurt
✔ Sprinkle ground seeds on yogurt, cereal, or salads.
✔ They can also be soaked in water and then drained and added in porridge and puddings.
Pineapple smoothie  with chia seeds
✔ Add the seeds to pasta sauces and you can even use it to garnish salads.
✔ They can be mixed in other drinks.
✔ Mix ground chia seeds in the cake mixture or any batter prepared for other baked products. You could use it in a 2:1 proportion; i.e., 2 tablespoons of ground seeds to 1 cup of flour.
Oatmeal porridge with chia seeds
✔ Another way of consuming these seeds is to add chia seed sprouts in salads.
✔ Ground seeds can be added in soups and oatmeal.
Although the calories are not too high, excess intake might cause side effects such as gastrointestinal disruptions, and irregular and frequent intakes can cause addiction, which obviously would result in excess consumption resulting in side effects.
An adult must consume 15 grams or 2 tablespoons of chia seeds and for children below 10, it should not be more than one tablespoon. Those over 10 and below 18 years of age are recommended to take a daily dosage of 1.4 to 4.3 grams of chia seeds.
Benefits
✔ Did you know that chia seeds and weight loss are interrelated? They help in reducing weight by reducing food cravings and by building up the metabolism.
✔ Chia seeds make for a complete meal that provides all the possible nutrition that a human body needs ranging from essential fatty acids to fiber.
✔ The seeds do not necessarily need to be ground before consuming as they are easily digestible. This is not the case with other seeds such as flaxseed.
✔ They are energy boosters that help build endurance, enabling the energy to last for a longer time.
chia and berry smoothies
We hope the benefits have motivated you enough to include these healthy seeds in your daily diet. Besides being able to eat them raw, they very well fuse in other dishes too.