Like any nutrient-rich food, chia seeds should be consumed in moderation. Around 15 grams per day—roughly one level tablespoon—is sufficient for most people. Those who are used to them may go up to 25 grams, but it’s best not to exceed 30 grams per day.

Children should consume smaller quantities. Staying well hydrated is essential, as chia seeds expand significantly when they absorb liquid.

Simple ways to enjoy them

One of the best things about chia seeds is their versatility. Sprinkle them into yogurt, cottage cheese, or applesauce, blend them into smoothies, or prepare a chia pudding by soaking them for at least two hours in milk or a plant-based alternative.

They also work well in savory cooking—added to bread, veggie burgers, lightly thickened sauces, or homemade meatballs. They help bind ingredients together without affecting flavor, making them easy to incorporate into everyday meals.

Chia seeds and weight balance

Chia seeds are often featured in health-conscious recipes, and for good reason. Their ability to promote fullness can help with portion awareness, while their fiber content supports comfortable digestion. They aren’t a weight-loss solution on their own, but they fit well into a long-term, balanced lifestyle.

Sensible precautions

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