The amazing healing power of chia seeds depends on what they have inside. A 100-gram serving of chia seeds is a rich source (20% or more of the Daily Value, DV) of thiamine and niacin. They are a moderate source of riboflavin and folate. Chia seeds are a powerhouse of dietary minerals such as calcium, iron, magnesium, manganese, phosphorus and zinc. The composition of the fat is about: 55% Omega-3, 18% Omega-6, 6% Omega-9, and 10% saturated fat. The seeds contain Omega-3 and Omega-6 in the most beneficial ratio. Over 80% of all the carbs in chia seeds are fiber. Chia seeds are naturally gluten-free and have no trans fats and no cholesterol.

(Percent Daily Value (%DV) is a guide to the nutrients in one serving of food. For example, 40% for protein means that one serving provides 40% of the protein you need each day. It helps you make informed food choices. DVs are based on a 2,000-calorie diet for healthy adults.)

Beware of Dangers of Chia Seeds

Dry chia seeds swell up and are able to absorb 10–12 times their weight when they are exposed to water [1]. Always soak chia seeds for at least 5–10 minutes before you eat them. If they’re not soaked before eating, they may expand and cause a blockage, increasing your risk of choking.

One case study discussed a 39-year-old man who had a dangerous incident with chia seeds when he ate a tablespoon of dry seeds and then drank a glass of water. The seeds expanded in his esophagus and caused a blockage, and he had to call for an ambulance to rush to a hospital to have it removed [2].

How to Eat Chia Seeds?

Chia seeds have a nice “nutty” flavour. They can be eaten raw or can be soaked in fruit juice, tea or milk. In Guatemala, people add chia seeds to lemonade and call this soft drink “fresco de chan.” While soaking, the seeds develop a mucilaginous coating that gives chia-based beverages a distinctive gelatinous texture. Chia seeds make a healthy addition to many foods that, surprisingly, are very often unnoticeable.

How Many Chia Seeds Can You Eat Per Day?

One ounce of chia seeds (28g or about 2 tablespoons) per day is often recommended. One tablespoon of chia seeds contains 70 calories, 0.5g of saturated fat, 6g of fiber, 2g of protein, 90mg of calcium, and 2.5g of Omega-3.

References:

1. https://www.sciencedirect.com/science/article/pii/S0023643808001345
2. https://www.researchgate.net/publication/316523460_Watch_it_grow_Esophageal_impaction_with_chia_seeds