Generally speaking, there really isn’t any restriction on how much Chia seeds you should eat per day. 2 tablespoons (or about 20 grams) twice per day is the recommended dosage.
It could be more, depending on if you are using Chia seeds to improve your fiber intake or the amount of omega-3 fatty acid and calcium in your diet. If Chia seeds are an important omega-3 fatty acids source for you, then 1 to 2 tablespoons of Chia seeds will give you your daily requirement of this nutrient.
Most people find that their bodies tolerate Chia seeds very well. Those who are not used to consuming a lot of fiber may experience digestive side effects. When that happens, give your body time to adjust by starting off with smaller than the 2 tablespoons daily and working your way up to more. Once the dosage has been agreed on, try to stick to it. Below are normal age-related daily dosages of Chia seeds.
- adults over 18 years old up to 20 grams
- children between10 and 18 years old: up to 10 grams
- children under 10 years old no more than 8 grams (about 1 tablespoon)
How To Get Your Daily Dosage Of Chia Seeds
Chia seeds have a mild nutty flavor that will add to, but not overpower the taste of foods it is used with. Chia absorbs up to 12 times their weight of water or juice when soaked, to make a thick gel-like consistency.
- You can add them whole to puddings, porridges and baked goods such as muffins.
- You may even choose to eat them raw as a nutritious snack.
- You can also just sprinkle them onto your rice, cereal, yogurt, and vegetables.
- Chia seeds soaked in water make the perfect nutritional base for a wide variety of no-bake puddings.
- Chia seeds in smoothies are also popular, with endless possibilities as to the variations you can make.
Whichever way you decide to have it Chia seeds give you high-quality nutrients in a convenient way