{"id":526106,"date":"2024-02-12T09:00:00","date_gmt":"2024-02-12T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=526106"},"modified":"2026-05-05T12:41:28","modified_gmt":"2026-05-05T10:41:28","slug":"chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/","title":{"rendered":"Chia Seeds &#8211; What Effects Do They Have on Health, Weight Loss, and How to Incorporate Them Into Your Diet?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#What_Are_Chia_Seeds\" title=\"What Are Chia Seeds?\">What Are Chia Seeds?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#What_Effects_Do_Chia_Seeds_Have_on_Health\" title=\"What Effects Do Chia Seeds Have on Health?\">What Effects Do Chia Seeds Have on Health?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#Nutritional_Values_%E2%80%8B%E2%80%8Bof_Chia_Seeds\" title=\"Nutritional Values \u200b\u200bof Chia Seeds\">Nutritional Values \u200b\u200bof Chia Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#Macro-Nutrients_in_Chia_Seeds\" title=\"Macro-Nutrients in Chia Seeds\">Macro-Nutrients in Chia Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#Micro-Nutrients_in_Chia_Seeds\" title=\"Micro-Nutrients in Chia Seeds\">Micro-Nutrients in Chia Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#Chia_Seeds_and_Weight_Loss\" title=\"Chia Seeds and Weight Loss\">Chia Seeds and Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#Could_Chia_Seeds_Have_Side_Effects\" title=\"Could Chia Seeds Have Side Effects?\">Could Chia Seeds Have Side Effects?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#How_to_Store_Chia_Seeds\" title=\"How to Store Chia Seeds?\">How to Store Chia Seeds?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#How_to_Incorporate_Chia_Seeds_into_Your_Diet\" title=\"How to Incorporate Chia Seeds into Your Diet?\">How to Incorporate Chia Seeds into Your Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#Best_Recipes_with_Chia_Seeds\" title=\"Best Recipes with Chia Seeds\">Best Recipes with Chia Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Chia seeds<\/strong> are the fruits of <em>Salvia hispanica<\/em> plant, native to Mexico and Guatemala. They are a naturally gluten-free superfood, ideal for coeliacs, vegans, and athletes. Per 100 g, they contain <strong>486 kcal, 30.7 g of fat, 34.4 g of fibre,<\/strong> and <strong>16.5 g of complete plant protein.<\/strong> This is because they contain all nine essential amino acids. The seeds contain omega-3 fatty acids in the form of ALA. This is converted in the body into the active forms of EPA and DHA only with limited efficiency. They are a source of phosphorus, magnesium, calcium, potassium, and the antioxidant <strong>quercetin.<\/strong><\/p>\n\n\n\n<p><br>They may help reduce the risk of cardiovascular disease and regulate blood sugar levels. They support a healthy gut microbiome and bone health. In water, they swell and prolong the feeling of satiety. The recommended daily intake is <strong>15\u201320 g.<\/strong> The seeds should be introduced into the diet gradually and with sufficient fluid intake, so that they do not cause digestive discomfort. They are most commonly added to smoothies, yoghurts, and porridge. They serve as a base for chia pudding or homemade chia jam. In baking, they also function as a <strong>vegan egg substitute<\/strong> (by mixing 1\u20132 tablespoons of seeds with 3 tablespoons of water).<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Would you like to improve your nutrition and enrich your diet with some <strong>superfoods<\/strong>? In that case, <strong>chia seeds<\/strong> might be the right choice! They contain&nbsp;<strong>a decent amount of healthy fats<\/strong>,&nbsp;<strong>fibre <\/strong>and&nbsp;<strong>other beneficial nutrients<\/strong>, boasting numerous <strong>health benefits<\/strong>. Their great advantage is that they can be&nbsp;<strong>easily incorporated into your diet<\/strong><strong>.<\/strong> Let&#8217;s explore how chia seeds can help enhance your health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">The article will cover the impact of chia seeds on these areas:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background has-regular-font-size has-custom-font-size wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\">CARDIOVASCULAR HEALTH<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background has-regular-font-size has-custom-font-size wp-element-button\" href=\"#blood-sugar-levels\" style=\"border-radius:0px\">BLOOD SUGAR LEVELS<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background has-regular-font-size has-custom-font-size wp-element-button\" href=\"#microbiome-health\" style=\"border-radius:0px\">MICROBIOME HEALTH<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background has-regular-font-size has-custom-font-size wp-element-button\" href=\"#bone-health\" style=\"border-radius:0px\">BONE HEALTH<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background has-regular-font-size has-custom-font-size wp-element-button\" href=\"#oxidative-stress\" style=\"border-radius:0px\">OXIDATIVE STRESS<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_Chia_Seeds\"><\/span>What Are Chia Seeds?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Chia seeds<\/strong><\/a> are tiny seeds of the plant called <em><strong>Salvia hispanica<\/strong><\/em>, originating from <strong>Mexico <\/strong>and<strong> northern Guatemala<\/strong>. However, they are not a novelty; quite the opposite. They were cultivated by <strong>ancient Aztecs and Mayans,<\/strong> who offered them to their gods during <strong>religious ceremonies<\/strong> and <strong>rituals.<\/strong> Besides that, they were used as food in cosmetics and traditional medicine. In fact, &#8220;chia&#8221; is an ancient Mayan word meaning strength.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You&#8217;ve probably encountered chia seeds before. They are <strong>small, flat seeds with an oval shape and a glossy texture.<\/strong> There are several types distinguished by their color. The most common are <strong>black<\/strong> or <strong>dark brown,<\/strong> originating from the aforementioned Salvia hispanica. From the same plant come <strong>white chia seeds.<\/strong> Apart from these, there are also <strong>golden chia seeds,<\/strong> originating from Salvia columbariae.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"779\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-1124x779.jpg\" alt=\"Chia Seeds\" class=\"wp-image-524545\" title=\"Chia Seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-1124x779.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka.jpg 1230w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Chia seeds are highly popular today and are often referred to as a <a href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>superfood<\/strong><\/a> due to the benefits they can have on the human body. They are rich in various nutrients, such as <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3 fatty acids<\/strong><\/a>,&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fibre<\/strong><\/a>, and other biologically active compounds, which give them unique properties for our health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5383,5585,59932,74083,113641,115885\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Effects_Do_Chia_Seeds_Have_on_Health\"><\/span>What Effects Do Chia Seeds Have on Health?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"cardiovascular-health\">1. Cardiovascular Health Support<\/h3>\n\n\n\n<p>Chia seeds may <strong>help reduce the risk of cardiovascular diseases.<\/strong> They boast a <strong>decent amount of omega-3 fatty acids,<\/strong> which are among the best fats for heart health. This is mainly due to <strong>alpha-linolenic acid (ALA),<\/strong> which is associated with <strong>anti-inflammatory effects<\/strong> and <strong>reducing LDL (bad) cholesterol<\/strong>.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omega-3 fatty acids are also associated with&nbsp;<strong>lowering triglyceride levels<\/strong>, which is equally important for <strong>maintaining heart health<\/strong>. Elevated triglyceride levels are associated with a higher risk of developing cardiovascular problems. Additionally, these fatty acids also have <strong>a favourable impact on lowering blood pressure<\/strong>. Studies also point to their&nbsp;<strong>anti-thrombotic effects<\/strong>, i.e.&nbsp;<strong>the ability to reduce blood clotting <\/strong>and <strong>prevent the formation of blood clots<\/strong>. They also help <strong>prevent arteriosclerosis <\/strong>(hardening of the arteries), which can lead to conditions such as heart attacks or strokes. Omega-3 fatty acids may also be beneficial in cases of arrhythmia.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you would like to learn more about Omega-3 fatty acids, you should definitely check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Omega-3 Fatty Acids: What Impact Do They Have on the Brain, Heart, Eyes, or Muscles, and How to Take Them?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-749x1124.jpg\" alt=\"Effects of Chia Seeds\" class=\"wp-image-524569\" title=\"Chia Seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"blood-sugar-levels\">2. Blood Sugar Levels Regulation<\/h3>\n\n\n\n<p>Chia seeds are an excellent source of fibre, high-quality protein and complex carbohydrates,<strong> helping regulate blood sugar levels.<\/strong> Fibre slows down and prolongs the process of sugar absorption, thanks to which the addition of chia seeds to meals can <strong>reduce fluctuations in blood sugar <\/strong>(glycemia). In the long term, consuming chia seeds may also be beneficial <strong>in reducing insulin resistance.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These benefits of chia seeds can help <strong>prevent the onset of metabolic syndrome <\/strong>or <strong>type 2 diabetes<\/strong>. Studies have even found that <strong>bread made with chia seeds has a lower glycemic index<\/strong> and impacts blood sugar levels less than traditional wheat bread.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"microbiome-health\"> 3. Microbiome Health Benefits<\/h3>\n\n\n\n<p>Thanks to&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>fibre<\/strong><\/a> (chia seeds contain both soluble and insoluble fibre), <strong>they act as a prebiotic,<\/strong> promoting the <strong>activity and growth of beneficial gut bacteria.<\/strong> These are known as the <strong>microbiome<\/strong> or <strong>gut microbiota.<\/strong> The condition of these billions of colonizers is important for the body because they contribute to <strong>healthy digestion<\/strong> and participate in processes related to the <strong>immune system.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"bone-health\">4. Bone Health Support<\/h3>\n\n\n\n<p>Chia seeds contain minerals such as <strong>phosphorus<\/strong>, <strong>calcium<\/strong>,&nbsp;<strong>magnesium<\/strong> and <strong>p<\/strong><strong>otassium<\/strong>, which play an important role in&nbsp;<strong>maintaining bone health<\/strong>. For example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>calcium<\/strong><\/a> has many important functions in the body, mainly related to <strong>the health of bones and teeth.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Long-term <strong>calcium deficiency can lead to osteoporosis and increased risk of fractures. <\/strong>Strong bones are important throughout life, especially in old age, when lower bone quality can increase the risk of fractures from falls. Incorporating <strong>chia seeds into your diet<\/strong> can thus <strong>help with bone health care.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"oxidative-stress\">5. Help with Fighting Free Radicals and Reducing Inflammation<\/h3>\n\n\n\n<p>Chia seeds are a source of many <strong>antioxidants <\/strong>that&nbsp;<strong>protect body&#8217;s cells from free radicals<\/strong>. They contain, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>quercetin<\/strong><\/a>, which has the ability <strong>to fight inflammation<\/strong>&nbsp;and&nbsp;<strong>protect cells from oxidative stress<\/strong>. Oxidative stress occurs when <strong>the balance between the amount of free radicals<\/strong>&nbsp;and&nbsp;<strong>the body&#8217;s ability to neutralize them is disrupted.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7 &#8211; 8]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Free radicals can then attack and damage cells. <strong>Oxidative stress<\/strong> may contribute to the development of several diseases, such as <strong>diabetes, atherosclerosis<\/strong> (hardening of the arteries), <strong>inflammatory conditions, high blood pressure,<\/strong> or neurodegenerative diseases such as <strong>Parkinson&#8217;s<\/strong> or <strong>Alzheimer&#8217;s disease.<\/strong> The role of antioxidants is to <strong>fight oxidative stress<\/strong> by capturing free radicals and removing them.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7 &#8211; 8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interestingly, foods that are rich in <strong>quercetin <\/strong>have long been in the spotlight of scientists, for example when investigating their <strong>potential to<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>slow down and delay the ageing process<\/strong><\/a>.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[6]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nutritional_Values_%E2%80%8B%E2%80%8Bof_Chia_Seeds\"><\/span>Nutritional Values \u200b\u200bof Chia Seeds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Average energy and nutrient content in chia seeds<\/h3>\n\n\n\n<p>Chia seeds are valued for their rich nutritional profile. They are a source of <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"healthy fats (opens in a new tab)\">healthy fats<\/a><\/strong>,&nbsp;<strong>amino acids<\/strong>,&nbsp;<strong>fibre<\/strong>,&nbsp;and&nbsp;<strong>minerals<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Nutritional Values<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">30.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">34.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Macro-Nutrients_in_Chia_Seeds\"><\/span>Macro-Nutrients in Chia Seeds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Carbohydrates<\/h3>\n\n\n\n<p>Chia seeds contain a relatively low amount of this macronutrient. They consist mainly of <strong>complex&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"carbohydrates (opens in a new tab)\">carbohydrates<\/a><\/strong>, which are carbohydrates composed of long chains of simple sugars, including <strong>starches<\/strong>, also known as polysaccharides, <strong>cellulose <\/strong>and <strong>fibre<\/strong>. Chia seeds are rich in <strong>fibre<\/strong>&nbsp;with up to <strong>80% of the carbohydrates<\/strong> they contain being <strong>in the form of fibre<\/strong>, both soluble and insoluble.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Fats<\/h3>\n\n\n\n<p>Chia seeds contain <strong>monounsaturated<\/strong> and <strong>polyunsaturated fatty acids,<\/strong> which are considered healthy fats. A unique property of chia seeds is their <strong>high content of one of the omega-3 fatty acids,<\/strong> <strong>alpha-linolenic acid (ALA).<\/strong> From this, <strong>eicosapentaenoic acid (EPA)<\/strong> and <strong>docosahexaenoic acid (DHA) <\/strong>are formed in the body, which are necessary for the proper functioning of the brain, heart, and vision.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Protein<\/h3>\n\n\n\n<p>Chia seeds also contain a significant amount of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"proteins (opens in a new tab)\">protein<\/a>. It is noteworthy that they contain <strong>all 9&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>essential amino acids<\/strong><\/a> in a quite favourable ratio. They have a relatively <strong>beneficial amino acid spectrum<\/strong>, thanks to which they are&nbsp;<strong>a high-quality and complete source of plant-based protein<\/strong>, meaning that they certainly come in handy in the diet of any vegan.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Micro-Nutrients_in_Chia_Seeds\"><\/span>Micro-Nutrients in Chia Seeds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chia seeds are rich in several minerals, with particularly high levels of <strong>phosphorus<\/strong>, <strong>magnesium<\/strong>, <strong>potassium, <\/strong><strong>calcium, <\/strong><strong>manganese <\/strong>and&nbsp;<strong>selenium.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9, 10]&nbsp;<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Phosphorus<\/strong>&nbsp;contributes to&nbsp;<strong>the health of bones&nbsp;<\/strong><strong>and tissues.&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Magnesium<\/strong><\/a> is a mineral that the body necessarily needs for basic functions and maintaining optimal health. It plays an important role in <strong>the proper functioning of the nervous system<\/strong> and muscles.&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Magnesium deficiency<\/strong><\/a> can manifest as <strong>increased fatigue<\/strong>, <strong>mood changes<\/strong>, <strong>impaired ability to concentrate <\/strong>or <strong>muscle cramps<\/strong>.&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Potassium<\/strong><\/a> is essential for many processes in the body, including the proper function of the nervous system, muscles, and kidneys.&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Calcium<\/strong><\/a>, on the other hand, is essential for <strong>bones <\/strong>and <strong>muscles<\/strong>. <strong>Manganese <\/strong>is involved in&nbsp;<strong>energy metabolism <\/strong>and <strong>immune function<\/strong>, while <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>selenium<\/strong><\/a> is essential for&nbsp;<strong>the production of thyroid hormones<\/strong> and&nbsp;<strong>regulation of inflammatory processes in the body<\/strong>.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[12, 13, 19]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia seeds also contain&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>iron<\/strong><\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>zinc<\/strong><\/a>, but the body might <strong>absorb them less efficiently due to the presence of phytic acid.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[14 &#8211; 17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia seeds are also a rich source&nbsp;<strong>of polyphenols<\/strong>, i.e. antioxidants. They contain, for example, the aforementioned <strong>quercetin, <\/strong>but also <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rutin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>rutin<\/strong><\/a>, <strong>chlorogenic acid<\/strong> and <strong>caffeic acid<\/strong>, which fight free radicals in the body.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[10]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-1124x749.jpg\" alt=\"Chia Chocolate Pudding\" class=\"wp-image-524585\" title=\"Chia Seeds and Chia Pudding\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chia_Seeds_and_Weight_Loss\"><\/span>Chia Seeds and Weight Loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may have heard claims that chia seeds help with weight loss. This claim is somewhat true, but also not. It&#8217;s more about the fact that chia seeds have a <strong>high fibre content<\/strong> and the <strong>ability to absorb water.<\/strong> You may have noticed this when you put chia seeds in water or milk and observed how they swelled. A similar process occurs in the body. When consumed, they increase the volume of ingested food in the digestive tract, which can lead to <strong>prolonged feelings of fullness<\/strong> and<strong> reduced food intake.<\/strong> This way, chia seeds can help prevent overeating.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, there are no studies in the scientific community that explicitly confirm the direct effect of chia seeds on weight loss. Moreover, these seeds contain <strong>a relatively high amount of fat<\/strong> and are therefore also <strong>calorically dense<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In conclusion, if the intake of chia seeds is moderate and incorporated into a varied diet that respects a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>caloric deficit<\/strong><\/a>, <strong>they can support weight loss due to their fibre content and increased feeling of fullness<\/strong>. Conversely, if you eat too many chia seeds, you may increase your calorie intake, which will not be beneficial for weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Could_Chia_Seeds_Have_Side_Effects\"><\/span>Could Chia Seeds Have Side Effects?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When consumed in moderation, chia seeds are safe and not associated with any adverse effects.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, as mentioned, chia seeds contain <strong>a high proportion of fibre<\/strong>. While fibre is essential for human health as <strong>it supports the health of the digestive tract<\/strong>, consuming it in excess can lead to problems for some people. These issues may arise, especially when there is a sudden increase in fibre intake, to which the body is not accustomed. <strong>Excessive fibre intake<\/strong> can cause <strong>stomach pain, diarrhea, bloating, or flatulence<\/strong><strong>.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These problems can also occur when high fibre intake is accompanied with inadequate hydration. Water is necessary to help fibre move through the digestive tract. Most of these problems can be <strong>avoided by increasing the fibre intake gradually<\/strong> while maintaining adequate fluid intake.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Like all seeds, chia seeds contain <strong>phytic acid.<\/strong> This is a plant compound that <strong>binds to certain minerals<\/strong> such as <strong>zinc<\/strong> or <strong>iron<\/strong> and inhibits their absorption from food. This means that it <strong>can worsen the absorption of these minerals.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another risk of consuming chia seeds may be an allergic reaction, although this is generally rare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia seeds contain <strong>many beneficial nutrients <\/strong>and boast several <strong>health benefits<\/strong>, making them a great addition to most people&#8217;s diets. The key is to <strong>consume them in moderation.<\/strong> However, if you have any health concerns or are unsure, it is advisable to <strong>consult your healthcare provider<\/strong> before starting to consume chia seeds.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Store_Chia_Seeds\"><\/span>How to Store Chia Seeds?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Proper storage<\/strong> is important for <strong>maintaining the freshness and quality of chia seeds.<\/strong> To preserve the beneficial properties of this popular superfood, it is ideal to store it <strong>in an airtight container in a dark and cool place.<\/strong> Exposure to moisture, air, heat, or direct sunlight could deteriorate their quality and nutritional value.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia seeds have the ability to retain moisture, so store them&nbsp;<strong>in a dry place<\/strong>. They can also absorb various scents and odors, so it&#8217;s better to store them away from aromatic spices or cleaning agents.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Interested in learning how to properly store not only chia seeds but also other foods? We have written a whole article on this topic! Read more about <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-store-food-properly-to-last-as-long-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Properly Store Foods to Keep Them Fresh For as Long as Possible.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852-1124x749.jpg\" alt=\"How to Store Chia Seeds?\" class=\"wp-image-524603\" title=\"Chia Seeds and Other Seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Incorporate_Chia_Seeds_into_Your_Diet\"><\/span>How to Incorporate Chia Seeds into Your Diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you&#8217;re new to consuming chia seeds, <strong>start slowly<\/strong> to give your body time to adjust. Also, make sure you have an <strong>adequate intake of water.<\/strong> It&#8217;s better to let the seeds swell before consumption to maximize their properties. Unlike <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">flax seeds<\/a>, chia seeds do not need to be ground before consumption.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are various ways to incorporate chia seeds into your diet. They are suitable <strong>for preparing both sweet and savoury treats.<\/strong> Moreover, they are <strong>naturally gluten-free,<\/strong> making them a suitable food for <strong>a gluten-free diet,<\/strong> for example, due to celiac disease.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can use them to prepare <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-best-chia-pudding-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>chia pudding<\/strong><\/a>, which is great for breakfast or as a sweet treat after lunch. <strong>Chia pudding<\/strong> can be prepared in <strong>many different ways.<\/strong> The base involves <strong>soaking chia seeds in plant-based or regular milk.<\/strong> Combine 4 tablespoons of chia seeds with one cup of milk, add <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sweeteners\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sweetener<\/a> of your choice, and let the chia rest in the refrigerator for a few hours, ideally overnight. The seeds will swell beautifully and create a pudding-like consistency. Then you can flavour the pudding with fresh or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">dried fruits<\/a>, sweet syrups or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nuts<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-1124x749.jpg\" alt=\"Chia Pudding\" class=\"wp-image-524621\" title=\"Chia Pudding\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Chia seeds are also very popular among vegans or people who prefer plant-based alternatives, because they can be used as an <strong>egg substitute<\/strong> in baked recipes. To replace one egg, you can mix one to two tablespoons of chia seeds with at least three tablespoons of water. Let them sit for 10 to 15 minutes until they form a gel-like substance. You can then use this mixture in the recipe instead of eggs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also prepare quick <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-home-made-strawberry-jam-with-chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>homemade chia jam<\/strong><\/a> which will go great <strong>with&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pancakes<\/strong><\/a>, for example. Simmer the fruit in a saucepan until it softens and releases juice. Then add sweetener of your choice and chia seeds. Let it sit until the jam thickens.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-1124x749.jpg\" alt=\"Chia Strawberry Jam\" class=\"wp-image-524637\" title=\"Chia Strawberry Jam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Chia seeds can also be sprouted, and <strong>chia sprouts<\/strong> can serve as a source of nutritious elements for your salads or as a garnish for dishes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moreover, you can incorporate chia seeds into your diet by adding them <strong>to yoghurts, <a class=\"ek-link\" style=\"font-size: 1rem;\" href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">porridges<\/a><\/strong><span style=\"font-size: 1rem;\"><strong>, <\/strong>or <strong>cereals.<\/strong> You can also add them to baking, for example when making <strong>homemade bread, cookies, muffins,<\/strong> or other sweet desserts. You can prepare quick <strong>energy balls<\/strong> by blending swelled up chia seeds with dates, cocoa, and oatmeal.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>But the use of chia seeds doesn&#8217;t end there. Here are some more tips on how to incorporate chia seeds into your diet:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In water, tea or juice, <\/li>\n\n\n\n<li>In homemade lemonades,<\/li>\n\n\n\n<li>In smoothies,<\/li>\n\n\n\n<li>In homemade granola,<\/li>\n\n\n\n<li>In scrambled eggs,<\/li>\n\n\n\n<li>As a crunchy topping for meat or fish,<\/li>\n\n\n\n<li>In pizza dough<\/li>\n\n\n\n<li>In salad dressings,<\/li>\n\n\n\n<li>In soups and sauces for thickening,<\/li>\n\n\n\n<li>In homemade protein bars,<\/li>\n\n\n\n<li>In pancakes or waffles.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Best_Recipes_with_Chia_Seeds\"><\/span>Best Recipes with Chia Seeds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you can see, <strong>chia seeds can be used in many ways.<\/strong> Basically, the sky is the limit and you can let your creativity go wild. We have prepared <strong>several recipes for your inspiration <\/strong>and to help you <strong>incorporate this superfood into your diet more easily.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tiramisu-chia-pudding\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chia Tiramisu Pudding<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chocolate-chia-protein-pudding\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Protein Chia Pudding with Chocolate Flavour<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-coconut-chia-pudding-with-banana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Coconut Chia Pudding with Banana<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-sweet-banana-cocoa-bulgur-porridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Sweet Bulgur with Banana and Cocoa Flavour<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-banana-chia-pudding-with-almond-milk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Quick Banana Chia Pudding with Almond Milk<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-home-made-strawberry-jam-with-chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Homemade Strawberry Jam with Chia Seeds<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-curd-chia-pudding-with-fruit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Quark Chia Pudding with Fruit<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-protein-cookies-with-chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Vegan Protein Cookies with Chia Seeds<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-pudding-with-chia-seeds-and-raspberries\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Protein Pudding with Chia Seeds and Raspberries<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If these recipes are not enough for you, you can get inspired by another&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-best-chia-pudding-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>23 Recipes for Delicious Chia Puddings<\/strong><\/a>&nbsp;that we have prepared for you.<\/li>\n\n\n\n<li>If you want to learn more about the different types of seeds, you should not miss our article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-healthiest-seeds-in-the-world\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Which seeds are the most nutritious and what health benefits do they have? (opens in a new tab)\"><strong>Which Seeds Are the Most Nutritious and What Health Benefits Do They Have?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chia seeds are&nbsp;<strong>a superfood packed with many beneficial nutrients<\/strong>. Optimal consumption of chia seeds can help increase intake of&nbsp;<strong>healthy fats<\/strong>, <strong>fibre<\/strong>, <strong>minerals <\/strong>and <strong>antioxidants<\/strong>, which can reflect on improving many functions in the body. Chia seeds can help <strong>regulate blood sugar levels, support cardiovascular health, improve digestion,<\/strong> or <strong>lower LDL cholesterol levels.<\/strong> They can also <strong>aid in weight loss<\/strong> because their fibre content <strong>prolongs the feeling of fullness, preventing overeating.<\/strong> However, it is essential to consume them in the <strong>right amount <\/strong>to avoid adverse effects.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And how do you view chia seeds? Are they a regular part of your diet, or not yet? If you liked the article, support it by sharing it so that your friends can learn about the benefits of chia seeds too.\n<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chia seeds are a superfood packed with a plethora of beneficial nutrients. They bring many health benefits and are a tasty ingredient in various recipes. How can these small yet potent seeds help with health, and how can you incorporate them into your diet?<\/p>\n","protected":false},"author":218,"featured_media":525109,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6341,7619,6977,7385],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-526106","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-chia-2","9":"tag-health","10":"tag-omega-3-2","11":"tag-superfoods","12":"filter_attribute-stravovanie","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chia Seeds - What Effects Do They Have on Health, Weight Loss, and How to Incorporate Them Into Your Diet? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chia seeds are a tasty and healthy superfood. 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Find out in today&#039;s article!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-12T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-05T10:41:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Chia-semienka-FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana Benkov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana Benkov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/\"},\"author\":{\"name\":\"Zuzana Benkov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/0846a96351542761522219e9726a0ce8\"},\"headline\":\"Chia Seeds &#8211; What Effects Do They Have on Health, Weight Loss, and How to Incorporate Them Into Your Diet?\",\"datePublished\":\"2024-02-12T08:00:00+00:00\",\"dateModified\":\"2026-05-05T10:41:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/\"},\"wordCount\":2919,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Chia-semienka-FB.png\",\"keywords\":[\"chia\",\"health\",\"omega 3\",\"superfoods\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/\",\"name\":\"Chia Seeds - What Effects Do They Have on Health, Weight Loss, and How to Incorporate Them Into Your Diet? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/chia-seeds-what-effects-do-they-have-on-health-weight-loss-and-how-to-incorporate-them-into-your-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Chia-semienka-FB.png\",\"datePublished\":\"2024-02-12T08:00:00+00:00\",\"dateModified\":\"2026-05-05T10:41:28+00:00\",\"description\":\"Chia seeds are a tasty and healthy superfood. 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