Many Benefits of Chia Seeds

SadaNews - Chia seeds are classified as a "small but powerful superfood." They are rich in fiber, omega-3 fatty acids, protein, and antioxidants that improve heart health, digestion, and energy. However, to maximize the benefits of chia seeds, one must be cautious when consuming them with certain food combinations, as they can reduce nutrient absorption or cause digestive disturbances such as bloating or stomach upset.

According to an article published by the Times of India, experts recommend avoiding the following eight mistakes when consuming chia seeds:

1. Foods High in Phytic Acid

Phytic acid is found in beans, lentils, nuts, and some grains. It can prevent the body from absorbing essential minerals such as calcium, iron, and zinc. Chia seeds also contain phytic acid, so consuming them with these foods may reduce the amount of minerals the body absorbs.

2. Packaged Fruit Juices

Adding chia seeds to packaged juices may seem delicious, but many store-bought juices contain high amounts of added sugars and preservatives.

This can lead to a sharp spike in blood sugar and nullify some health benefits of chia seeds. Therefore, experts recommend consuming chia seeds with fresh fruit juice or plain water.

3. Heavy Dairy Products

Full-fat cream and other heavy dairy products slow down digestion. When combined with chia seeds, they can cause feelings of heaviness or bloating, preventing the body from absorbing all the nutrients from the chia seeds. It is advisable to choose lighter dairy options or plant-based milk to enhance nutrient absorption and digestion.

4. Citrus Fruits

Citrus fruits such as oranges and grapefruits are highly acidic. When combined with the fiber-rich chia seeds, this can cause bloating or acid reflux in some individuals. It’s best to consider consuming chia seeds with lighter fruits like bananas or apples to avoid discomfort. They can also be consumed with mango, which is rich in fiber and vitamin A.

5. Caffeine

Caffeine causes dehydration, so consuming chia seeds with coffee or tea can lead to stomach issues and prevent full benefits from chia seeds. It’s recommended to stick to caffeine-free drinks when consuming chia seeds. Additionally, high doses of caffeine can overstimulate the nervous system, leading to jitters, agitation, or even panic attacks in sensitive individuals.

6. Spicy Foods

Eating spicy foods can irritate the stomach. Since chia seeds swell in the stomach, consuming them with spicy meals may exacerbate heartburn or acid reflux. The combination of spicy food and chia seeds can lead to bloating or acidity, as the seeds expand and the spicy ingredients can stimulate acid production, increasing digestive discomfort.

7. Dry Ingredients

Chia seeds absorb water and become gel-like. Therefore, consuming them dry or without enough fluids can cause choking or digestive issues. Chia seeds should always be soaked in water, milk, or a plant-based drink before consumption.

8. Processed Foods

Processed foods contain additives and unhealthy fats that diminish the health benefits of chia seeds. Eating chia seeds with processed snacks will not be beneficial. Experts emphasize the importance of choosing whole and fresh foods for optimal results.