Chia seeds: Nutritional benefits and consumption advice

Chia seeds are highly regarded as a superfood due to their high content of dietary fiber, protein, and plant-based omega-3 fatty acids. When consumed in liquid, they swell to form a gel-like consistency, making them suitable for use in smoothies, yogurt, or desserts.

Nutrition expert Katharina Holthausen from Verbraucherzentrale Bayern advises that those who consume chia seeds dry, without allowing them to swell first, must drink plenty of fluids to avoid the risk of constipation. Additionally, she recommends chewing the seeds thoroughly to ensure that the omega-3 fatty acids are properly released.