Chia seeds are rightly considered a superfood. These power seeds contain a lot of fibre. They also score points for their high protein and omega-3 fatty acid content. They also contain nutrients such as calcium, iron, magnesium and zinc.
This composition has a regulating effect on your hormone balance, lowers blood pressure and builds up your immune system. In addition, the high fibre content has a positive effect on your digestion and can help you lose weight.
The German Nutrition Society has formulated some guidelines and recommendations for the consumption of chia seeds, which can help to avoid possible side effects.
The recommended daily dose is 15 g of chia seeds. You can find all further recommendations and guidelines for chia seeds in the blog.
Chia seeds: What are the guidelines and recommendations for consumption?
The packaging of chia seeds shows the limit of 15 g per day. This corresponds to about one heaped tablespoon. This does not mean that it is harmful to your health or unsafe if you eat more than this recommended amount.
Chia seeds have not been on the European market for that long. There is still insufficient data from long-term studies for the European Food Safety Authority to authorise chia seeds without restriction.
For example, there are no restrictions in Latin America and in the USA it is around 50g per day.
It is important to make sure you drink enough fluids when preparing chia seeds. Chia seeds can expand up to 27 times their original size when combined with water.
You can use this effect to stay full for a long time. However, if you drink too little liquid, it can cause abdominal pain and constipation.
Ideally, you should soak chia seeds as a pudding, or use them as a topping for your yoghurt, granola, muesli and co.
Healthy porridge with chia seeds
What happens if you eat too many chia seeds?
Chia seeds swell up in the body. They can absorb up to 12 times their weight in water. Therefore, it is recommended to drink enough water with them. Excessive consumption can cause bloating, abdominal pain and constipation.
You should therefore take care not to eat the seeds dry. Otherwise, they will swell up in your stomach and could cause problems there.
If you are allergic, you may experience side effects from eating too many chia seeds. Chia seeds belong to the sage family. Therefore, watch out for symptoms such as watery eyes, breathing difficulties or skin rashes.
Can you overdose on chia seeds?
So far, little is known about whether chia seeds can be overdosed. There are rare cases in which too much intake of chia seeds has led to skin rashes, nausea and vomiting, breathing problems, bloating and diarrhoea.
Therefore, it is highly recommended to pay attention to yourself and your body. The dietary fibres contained in chia seeds can cause reactions, especially if you have been eating a low-fibre diet so far.
The recommendation of the German Nutrition Society is 30 g of fibre per day. Chia seeds contain 40 g of fibre per 100 g. With 15 g of chia seeds a day, you have already taken 1/5 of the recommended dose.
Can you eat chia seeds every day?
You can eat chia seeds every day because of their health-promoting properties. It is important to make sure you consume enough fluids.
If you are sensitive to fibre, you can also eat the chia seeds throughout the day.
They swell up in your stomach and keep you full for longer. In this way, the healthy seeds help you lose weight naturally.
How can you easily incorporate this superfood into your daily diet?
Chia seeds are great for topping porridge, muesli and the like. There are lots of recipes and ideas on the web that are worth trying out. But there is an easier way.
If you don't want to worry about toppings, try out the wide range of VERIVAL porridges. From fruity to chocolaty, there is plenty to discover. What's more, our healthy breakfast, such as porridge, is prepared in no time and ready to enjoy.
