Recommended Dosage Of Chia Seed

Chia seeds are the latest nutritional super food marketed today for people looking to lose weight and improve their health. A member of the sage family, these seeds were a staple in the diets of the Mayan, Aztec and Southwest Native American people. They were frequently used as a high-energy food for long-endurance conquests during Aztec times. Chia is a nutritionally packed food that may benefit individuals when included in a nutritionally balanced diet. Speak with a health professional prior to initiating dietary changes to ensure there are no significant health risks.

Omega-3s

Chia seeds are the highest plant source of omega-3s. Omega-3s are healthy fatty acids that are needed for normal body and brain functioning, hormonal balance and the absorption of essential vitamins. According to SacredEssence.com, chia seeds consist of approximately 60 to 65 percent omega-3s, making them a potent anti-inflammatory food. Furthermore, since chia seeds are a whole food and rich in antioxidants, they maintain freshness longer than most other sources of omega-3s such as fish oils and hemp seeds.

Recommended Doses

Chia seeds are unique in that there is no recommended dosage or evidence of risks from possibly eating too much. The amount used varies among individuals, how they feel and their needs. According to MyChiaSeeds.com, adults consuming chia for general nutrition and health purposes , such as increased energy, might typically consume 1 tbsp. per day. People who are adding calories to their diet or seeking increased satiety to prevent over-eating may wish to eat more.

Varying Evidence

HealthyFellow.com reports various studies in which different dosages of chia seeds are given to subjects to determine significant health improvements. "Nutrition Research" cites a 12-week study conducted in 2009 by Nieman et. al in which participants ingested 25 g of Salvia hispanica, a type of chia seed, daily prior to breakfast and dinner meals. Results showed a significant increase of 24 percent in serum levels of plant-based omega-3s, indicating omega-3 absorption rates. However, there was little improvement noted in other measures such as blood pressure and weight-loss.

Possible Risks

It is imperative to consult with a physician prior to adding chia seeds to a diet plan to avoid any adverse health risks. This is of particular importance if individuals are taking prescribed medications that could be affected by other dietary foods or supplements. Chianergy, a product company of chia seeds, remarks that although there are no substantial side-effects documented, people with digestive disorders such as Irritable Bowel Syndrome or Chron's should gradually introduce chia seeds to their diet to avoid adverse flare-ups. This is typically due to the high fiber content of chia seeds. Furthermore, people on blood thinners may need to avoid the seeds as omega-3s present in chia are natural blood thinners.