Chia seeds, we would have heard the name since childhood. Yes, many bakery items add chia seeds. This superfood is added to eatables for many reasons and benefits. Chia seeds come from a plant named Salvia hispanica.  These are tiny dark brown colored seeds known for the rich content of omega 3 fatty acids and other bioactive nutritional compounds. Its higher fiber content helps in treating digestive problems, addresses weight management, and is known for energy-boosting. It seems an ideal addition to your daily food. Chia seeds well control many health issues. Many expectant moms are taking it to keep their health healthy. Research studies indicate that this superfood contains Vitamin C, E, niacin, thiamin, antioxidants, riboflavin, and minerals. This article lists outs the benefits and side effects of Chia seeds.

Benefits of eating Chia seeds

Improves Digestion

Since chia seeds are rich in fiber, it helps in digestion and cure bowel-related problems like intestinal inflammation and constipation.  Chia seeds form gelatin-like substances after consumption. This substance is formed due to the presence of soluble fiber. It improves digestive health by allowing prebiotics growth in the gut. Every 100 grams of chia seeds contain dietary fibers of 40 grams. This allows you to get enough amounts from a single-serve. As it has a good impact on bowel movement, your defecation will be easy without stress. 

Shields from adrenal fatigue

It contains omega-3 fatty acids abundantly. As Chia seeds enable many bodily functions, it is an essential content to all. Consuming chia seeds improve workouts. That’s why many gym guys eat chia seeds as a substitute for expensive energy drinks. It can clean all unwanted sugar in the food. As it boosts metabolism more energy is acquired and finally fatigue is prevented. 

Promotes Weight Loss

Chia seeds provide you required energy and also help in weight loss simultaneously. It keeps you full and slows down your appetite. Adding chia seeds to juices and smoothies with dry fruits will satiate your hunger. So, you need not go for binge eating. Since these seeds are low in calories and high in HDL they can able to do such wonders. Serving them in foods burns abdominal fat by decreasing adipose tissue in the visceral area. Hence this is one of the key food for a weight management diet. 

Handles Diabetes

The biggest problem in diabetes is a sudden shoot-up of sugar levels soon after eating. The starch and carbs present in chia seeds are gradually released into the bloodstream compared to normal meals without them. This gradual release makes each cell absorb the nutrients optimum. So, insulin dependence in controlling the body’s sugar levels is reduced. 

Decreased risk of heart diseases

Chia seeds lower the dangers of chronic health issues. Since they are rich in fiber, protein, and omega-3 acid, it protects your heart well. Many studies found that it tends to decrease LDL and increase HDL. This increased good cholesterol prevents heart disease by reducing omega-6 fatty acids in the bloodstream. Thus, stress on the cardiovascular system is minimized. However, you should be alert in taking balanced food with chia seeds to rule out any heart ailment. 

Improves dental health

The calcium-rich chia seeds help to maintain dental health in a great way. The presence of Vitamin A and phosphorous in chia strengthens teeth. So, all vitamins and minerals keep your mouth healthy. Plaque usually forms around the teeth that are completely prevented by the presence of Zinc in the seeds. Thus, it prevents tartar formation. Chia seed’s antibacterial effects keep your teeth away from germs and bad breath. 

Reduces arthritis

Chia seeds contain an abundance of Omega-3 fatty acids that is an excellent anti-inflammatory agent. The alpha-linolenic acid or ALA omega-3 reduces inflammation and pain in the joints and arteries. Studies show that 4 grams of chia seeds a day likely controls and prevents arthritis. Calcium, magnesium, and phosphorous in chia seeds help to maintain bone mineral density. Its value indicates your bone strength.

Helps during pregnancy

This acts as the best dietary supplement for pregnant women. Pregnant women may experience various health issues like fatigue, increased blood sugar, and vitamin & mineral deficiency. Since chia seeds contain more vitamins, minerals, and micronutrients, taking a small amount each day helps in treating the magnesium, phosphorus, and calcium deficiencies. Chia also boosts energy levels and slows down the process of carbs and sugar conversion. The presence of omega-3 fatty acids improves cerebral growth in the fetus. Beyond all, its rich fibre content helps pregnant women to defecate freely. 

Side effects of eating Chia seeds

Consuming Chia seeds may cause some side effects in some people, especially when consumed in large quantities or when they are allergic to certain things like pollen grains. Here, we see the side effects of chia seeds.

  • Through its fibre contents help to ease defecation, unrestricted fiber consumption may lead to stomach bloating, vomiting, and diarrhea.
  • Some people experience allergic reactions such as swelling, headaches, and itching after the consumption of chia seeds. Serious allergic reactions can cause anaphylaxis.
  • Diabetic patients must consume chia seeds in proper amounts. Excessive consumption can lower blood sugar levels due to high fiber content. 
  • Chia seeds consumption in excess may cause a risk of choking. It must be consumed in the proper manner. Chia seeds absorb the water when consumed and thus swell up. Excessive consumption at a time thus can cause choking. 
  • Consumption of chia seeds in excess can cause interaction with certain medicines for treating diabetes and blood pressure. Thus, chia seeds must be taken in the right amounts. 


Chia seeds are rich in nutrition and have a great amount of fiber content. These seeds are part of our diet and are the key elements of the weight management plan. Eating chia seeds brings lots of benefits and a few side effects. Side effects are reported when taken in excess, especially in patients having diabetes and blood pressure issues. So, consumption of it must be done as recommended by the dietician.