How Much Chia Seeds Per Day?

Chia seeds contain a variety of nutrients essential for your health. They contain protein as well as omega 6 and omega 3 fatty acids, which your body cannot make on its own. They are also loaded with various types of calcium. Thanks to this rich nutrient content, chia seeds help fight with several diseases and ailments. They help control cholesterol levels in your body and prove effective in maintaining a healthy body weight. However, you can get maximum benefits only when you know how much chia seeds per day.

How Much Chia Seeds Can You Take Per Day?

There are no strict guidelines available in this regard, but it is a good idea to limit your intake to 20mg a day. In other words, you should avoid taking more than three tablespoons of chia seeds a day. You will get maximum benefits if you stick two tablespoons of chia seeds daily because it provides you with necessary calcium, fiber, and omega 3s. Here is a bit more about dailyamountof chia seeds for different people.


Daily Recommendation


15g or two tablespoons

Teenagers (15 to 18 years of age)

1.4g to 4.3g

Children (Under 10 years of age)

¾ tablespoon

Nutrition Facts of Chia Seeds

Now you know how much chia seeds per day, you may also be interested in knowing exactly what nutrients these seeds contain. A 28g serving of chia seeds contain about 11g of fiber, 4g of protein, and 9g of fat (5g of which are omega 3s). It also provides you with 18% of your recommended daily allowance (RDA) of calcium, 30% of your RDA of magnesium, and 27% of your RDA of phosphorous. It also contains several other minerals and vitamins, including niacin, thiamine, zinc, and potassium.

If you consume 28g of chia seeds, you also get137 calories and 1g of these calories is digestible carbs. It means you can include it in your diet if you are following a low-carb diet. They are a whole-grain food and are grown organically, which is the reason why they are a perfect addition to your gluten-free diet.

Health Benefits of Chia Seeds

Now you know how much chia seeds per day will provide you with essential nutrients, it is equally important to know exactly what health benefits they provide.

1.        Protects Your Skin

Chia seeds contain loads of antioxidants, including phenolic, which plays a big role in eliminating free radicals from your body. By getting rid of those free radicals, chia seeds help improve your skin and prevent further damage. It is also a great choice for anyone worried about premature skin aging.

2.        Promotes Digestive Health

Every ounce of chia seeds provides you with about 11g of fiber, which is essential for good digestive health. Fiber improves your body's ability to regulate insulin levels. Its fiber content also promotes bowel regularity and makes you feel full faster, which help you achieve your weight loss goals. Moreover, chia seeds create a gelatin-like substance in your stomach, which helps provide a suitable environment for the growth of probiotic in the gut.

3.        Boosts Energy and Metabolism

Adding chia seeds in your diet will help you get energy to perform better during your workout sessions. It works quite similar to a sugar-laden sports drink but without the bad effects of sugar. A serving of chia seeds daily can boost your metabolism and burn belly fat as well. They prove especially beneficial in reducing belly fat.

4.        Strengthens Your Bones

Consuming an ounce of chia seeds provides you with about 18% of your RDA of calcium, which in turn helps strengthen your bones. Not only do chia seeds strengthen your bones, they also help improve their mass. Chia seeds are also loaded with boron, which helps maintain bone health. This essential nutrient helps metabolize magnesium, calcium, phosphorous, and manganese for healthy muscles and bones.

5.        Helps Fight Certain Cancers

Thanks to the presence of alpha lineic acid in chia seeds, researchers believe that they can help limit the growth of cancer cells in people with cervical or breast cancers. Some studies have also found that chia seeds may also kill cancerous cells without causing any damage to the normal healthy cells.

6.        Good for Diabetics

As they contain fiber and alpha-linolenic acid, researchers are of the view that they can help prevent and treat metabolic disorders, such as insulin resistance and dyslipidemia.

What Should Be Noticed When Consuming Chia Seeds?

For starters, it is important to learn how much chia seeds per day will maximize their benefits, but there are some other considerations as well. For instance:

  • Blood thinning: Chia seeds have loads of omega 3s, which may act as blood thinner in your body. It means that you should avoid taking them if you are already taking prescription blood thinners, are on an aspirin regimen, or are scheduled for surgery in the near future.
  • Drop in blood pressure: You should talk to your doctor first if you have low blood pressure and want to add chia seeds to your diet. They are capable of lowering diastolic blood pressure to dangerous levels.
  • Allergic reactions: You may develop an allergic reaction after consuming chia seeds. The most common symptoms include hives, rashes, and watery eyes. You may also experience some severe symptoms associated with food allergies, such as vomiting, trouble breathing, swelling of the tongue, and diarrhea.
  • Stomach problems: Overdose of chia seeds may lead to gastrointestinal problems in some cases. Just limit your intake to the recommended guidelines to avoid dealing with any of these side effects.
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