What to Know About the Dangers of Chia Seeds ...Saudi Arabia

You might blend them into smoothies, soak them to make pudding or sprinkle them on fresh fruit. Chia seeds are a versatile superfood with numerous health benefits. But there are also a few dangers of chia seeds that you should know about.

Chia seeds are tiny black seeds that come from the Salvia hispanica plant, which is native to Central America, according to Harvard Health. People have been consuming chia seeds for more than 5,000 years, and they were a staple for the Aztecs and Mayans.

Here’s what you should know about the health benefits of chia seeds, how much you should eat and the potential dangers of chia seeds.

Chia seeds are a good source of plant-based protein, which helps keep you feeling full and satisfied for longer, says Dr. Kaushik Govindaraju, MD, an internal medicine physician at Medical Offices of Manhattan and a contributor to LabFinder. They can be used as a vegan egg substitute in baking when mixed with water.

The seeds are also high in fiber, which is good for your gut health, digestion, blood sugar and cholesterol, he says. One tablespoon of chia seeds contains 20% of your recommended daily fiber content, according to MedlinePlus.

Related: 51 Delicious Ways To Use Chia Seeds in Smoothies, Overnight Oats and More

Chia seeds are also packed with omega-3 fatty acids, which play a role in improving brain function and reducing inflammation, adds Sam Cutler, a nutrition health coach and founder of the wellness platform Mindfull. They also provide a “slow-release energy source,” she says.

Another benefit is that chia seeds are full of antioxidants, which protect the body from damage caused by free radicals, which can cause diseases like cancer, diabetes, heart disease and Alzheimer’s disease, according to Harvard Health.

How Many Chia Seeds Should You Eat?

A tablespoon or two a day of chia seeds is ideal for most people, Cutler says. This serving provides a significant amount of fiber and omega-3s.

Related: Should You Be Adding Chia Seeds to Your Water? Here's Why It Might Be a Good Idea

Dr. Govindaraju recommends splitting up your chia seed intake throughout the day by mixing them into yogurt, sprinkling them on salads or baking them into bread or muffins.

While they offer extensive health benefits, there are a few chia seed dangers to be aware of.

Because of their high fiber intake, excessive chia seed consumption—which may end up providing too much fiber, in some cases—can lead to an upset stomach or digestive problems, Dr. Govindaraju says.

Chia seeds also absorb water, so eating too many without drinking enough fluids could cause constipation, Cutler adds.

They can be a choking hazard

Consuming chia seeds dry also may be a choking hazard, especially for people who have difficulty swallowing, Dr. Govindaraju says.

Chia seeds can absorb about 10 times their weight in liquid, so they swell up when they come in contact with saliva or water—and, they could possibly get lodged in your throat.

Related: Dietitians Share the Truth About Whether or Not Chia Seeds Really Help You Lose Weight

A 2017 case study published in Case Reports in Internal Medicine described a situation where a man had to seek emergency care after eating a tablespoon of dry chia seeds and drinking a glass of water. The seeds expanded in his esophagus and caused a blockage that he had to get removed.

Some people may be allergic to chia seeds, though it’s rare. However, reports have shown that allergies to chia seeds could cause dizziness, shortness of breath, hives and swelling.

They could interfere with your medication

Some of the compounds in chia seeds can affect how certain medications are used or absorbed by your body. These include some diabetes, blood pressure and blood-thinning medications. So, if you take these types of drugs, talk to your doctor before incorporating chia seeds into your diet.

Are Chia Seeds Safe for Most People?

Yes, most people won’t experience any side effects from chia seeds. “They are a great, healthy option for additional sources of protein, fiber and other nutrients,” Dr. Govindaraju says.

Chia seeds can be a nutrient-dense addition to smoothies, oatmeal and yogurt, Cutler says. And, Dr. Govindaraju adds that they can be a good protein source for vegetarians and vegans.

However, it’s important to consume them in moderation to minimize the dangers of chia seeds.

Also, if you have digestive sensitivities or difficulty swallowing, pay attention to your chia seed intake and check in with your doctor, Cutler says. Soaking the seeds in liquid before consuming can possibly minimize the dangers of chia seeds. And stop eating them if you notice any side effects.

Up Next:

Related: What Happens to Your Body When You Eat Chia Seeds Every Day

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