Excess of Chia seeds can lead to many health issues

Besides many therapeutic applications of chia seeds, there are many health issues too.

                                                                Photo/Unsplash

Today, many of us strive to fit in, especially given the number of diseases associated with obesity and overweight. As a result, we exercise, go to the gym, and undertake various activities that help prevent obesity and manage our weight. In addition to staying active, we have many therapeutic applications that pay attention to our diet, often opting for low-calorie meals.

Chia seeds are widely used in diets to help control weight.

The study by Luciana Tavares Toscano et al ( 2014), concluded that the consumption of chia for 12 weeks promotes a significant but discrete reduction in weight and waist circumstance, and enhances lipid profile dependent on initial values.

Chia seeds don’t have a distinct flavor, but they absorb the flavors of the foods you combine, making them a versatile ingredient.

Here are some dishes and beverages that include chia seeds and can support your weight loss journey:

Chia pudding, chia seed juice, chia seed smoothies, chia seed oatmeal, and fruit and nut salad with chia seeds, among many others.

Chia seeds (Salvia hispanica) are a key component of low-calorie diets and have numerous therapeutic applications and health-promoting properties. They have been known for over 5,500 years. Chia seeds are an excellent source of polyunsaturated fatty acids, specifically omega-3 and omega-6, and soluble dietary fiber. They also contain proteins and various phytochemicals.

Chia seeds may help prevent several non-communicable diseases, including:

- Obesity
- Hypertension
- Cardiovascular diseases (CVDs)
- Cancer
- Diabetes

The benefits of Chia seeds are :

• Studies show that chia seeds boost vitamin and mineral absorption in our gut and promote the growth of good gut bacteria.
• It also helps to relieve constipation due to the presence of a fiber content base.
• Chia water ( Chia seeds plus Water) may help to feel less hungry which can lead to weight loss.
• Chia seeds help to prevent inflammation, lower blood pressure, reduce triglycerides, and improve blood sugar levels.

According to a study by Basuny et al.(2021)

Nutritional composition of chia seeds :

Protein -28.33%
Fat-37.53
carbohydrates -NA
Ash-3.90
Dietary Fiber -35.45
Energy-NA

Note:

*Chia seeds do not have a recommended daily allowance (RDA), so chia seeds are safe to consume up to 50 grams of chia seeds daily, i.e., approximately five tablespoons.

Nutritional value of Two tablespoons of chia seeds :

.Calories- 140
.Protein-4 grams
. Fiber -11 grams
.Unsaturated fat -7 grams
. Calcium-18% of RDA
.Trace amount of Zinc
.Trace amount of Cooper

Health issues excess of Chai seeds

Excess always causes problems. Excess chia seed consumption can have bad effects on health. Eating too many chia seeds can cause many side effects leading to various health-related issues.

Let’s discuss some common health issues related to the consumption of excess chia seeds:

• Chia seeds are a good source of fiber. Intake of excess chia seeds can create problems like abdominal pain, diarrhea, bloating, gas, and constipation due to excessive fiber consumption in the form of chia seeds.
• When an excess of dry chia seeds is taken, choking risk occurs because dry chia seeds swell up and absorb 10–12 times their weight in liquid when exposed to water.
• Chia seeds contain alpha-linolenic acid (ALA), omega-3 fatty acid. Some studies observed that higher ALA intake may be associated with the risk of prostate cancer.
• Some people show allergic reactions when they consume chai seeds. These food allergy symptoms may include gastrointestinal distress, vomiting, diarrhea, shortness of breath, dizziness hives, swelling, and itching.
• Eating too many chia seeds may cause interaction with some medications like diabetes, and blood pressure medications.
• Chia seeds may cause kidney issues because chia seeds contain 115 mg of potassium and 244 mg of phosphorous per 2.5-tablespoon serving, two nutrients closely monitored in people with kidney disease.

Conclusion

Excess intake of anything in food acts like a poison, and a little of everything is a medication. Chia seeds are highly nutritious and healthy dietary additions. If we eat chia seeds in moderation, they can be an excellent addition to a healthy and balanced diet. On the other hand, excess chia seeds have negative effects.

Thank you for reading!

References

1. Basuny ,A.M., Arafat, S.M., & Hikal,D.M. (2021).Chia ( Salvia hispanica L.) seed oil is rich in Omega-3 fatty acids. A healthy alternative for milk fat in ice milk. Food and Nutrition Sciences,12(6),479–493.10.4236/fnsd.2021.126037.
2. Healthline
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   https://www.healthline.com
3. How much chia seeds should you eat a day -Medicine Net
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   https://www.medicinenet.com
4. Ingeborg A Brouwer et al.( 2004), Dietary alpha-linolenic acid is associated with reduced risk of fatal coronary heart disease, but increased prostate cancer risk: a meta-analysis J Nutr 2004 Apr;134(4):919–22.doi: 10.1093/j n/134.4.919
5. LifeMD
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   https://lifemd.com
6. Luciana Tavares Toscano et al. (2014), “ Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values,” Nutr Hosp. 2014 Dec 14;31(3):1176–82.
7. https://www.foodsforbetterhealth.com/how-much-chia-seeds-per-day-36353
8. https://pubmed.ncbi.nlm.nih.gov/?db=pubmed

9. What Are the Dangers of Chia Seeds? A Dietitian Explains By Amy Brownstein, MS, RDN.