Benefits and risks of familiar superfoods
Chia seeds are praised for their diverse nutritional composition including vitamin B1, protein, fiber, iron, calcium and antioxidants. Many experts recommend soaking chia seeds and using them on an empty stomach to help control weight and improve cardiovascular, skin and hair health.
However, according to Avni Kaul, a nutritionist at NutriActivania (India), not everyone is suitable to use this type of seed: Although rich in benefits, chia seeds can cause discomfort or worsen the condition in some people. Consumption needs to be adjusted according to each location".
4 groups of people need to be especially careful
People with digestive problems: The high fiber content in chia seeds is good for the majority, but can cause cramps, bloating, and diarrhea in people with irritable bowel syndrome (IBS) or digestive disorders. Kaul advises: If you have a history of digestive problems, eat chia seeds in moderation and always soak them before eating.
People with diabetes or taking hypoglycemic drugs: The fiber in chia seeds helps stabilize blood sugar, but eating too much can cause sudden hypoglycemia. People with diabetes should monitor their sugar index regularly and consult a doctor before increasing their intake.
People taking blood pressure medication: Omega-3 in chia seeds has blood thinning and blood pressure lowering properties. This is good for the heart, but for people taking blood pressure medication, taking too much supplementation can cause dizziness or fainting. It is necessary to consult an expert and monitor blood pressure closely.
People who are prone to allergies: Although rare, chia seeds can cause allergic reactions such as rashes, nausea, vomiting. For new users, they should start with small amounts to check their body reaction.
How to use chia seeds safely and effectively
For the majority of healthy people, chia seeds are still a good source of nutrition if used properly:
Eat in moderation: About 12 tablespoons per day to avoid overloading with fiber.
Soak before eating: Helps the seeds soften, digest easily and reduce the risk of intestinal discomfort.
Drink enough water: Because chia seeds absorb a lot of water, you need to drink enough to avoid constipation or dehydration.
Consult your doctor: If you are pregnant, breastfeeding or have a chronic disease, you should consult a health professional before supplementing.
Chia seeds can be a great choice in a healthy diet, but like any other food, it is important to consume the right amount and suit your personal health condition.
