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  • Writer's pictureR. J. Fidalgo

Chia Seeds

Updated: Jun 6, 2023

Are chia seeds actually good for you?

Chia seeds have quickly been labeled as a super-food. They are rich in fiber, protein, omega-3s, and minerals like zinc and calcium. However, not all is well when it comes to this food. Studies have shown little change in plasma ALA and EPA (omega-3s) from eating whole chia seeds, but these levels tend to become elevated if these same seeds are ground before consumption.

Chia seeds can also be somewhat hard on the gut, and I have personally found this to be the case. They can cause abdominal pain, flatulence, diarrhea, and constipation. Additionally, they contain lectin, which is known to cause certain health issues. As such, I advise moderate consumption of chia seeds. Start with a teaspoon of ground chia seeds once or twice a week, and mix them with yogurt and fruit. Observe how your body reacts to them. If they cause recurrent distress, it is best to avoid them altogether. Try some alternatives, like canola oil, walnuts, seaweed, basil or flax seeds. Figure out what’s best for you.


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