Chia seeds are nutritious, edible, black, brown, or white-colored seeds that belong to the plant of the same name (Chia). Many parents consider serving chia seeds for children owing to their alleged medicinal and health benefits. In addition, they are rich sources of fiber, possess several micronutrients, and can be included in various dishes that could be served to children. Read on to explore more details about chia seeds, their potential health benefits, and some innovative ways to include them in healthy drinks, snacks, or meals for children and teens.
Can Children Consume Chia Seeds?
Yes, children and teens can consume chia seeds as a part of a balanced diet. The US Food and Drug Administration (USFDA) categorizes chia seeds as (GRAS) ‘generally recognized as safe’ (1). They are so bland that you can add chia seeds to different sweet or savory meals and beverages to enhance the overall nutritional value of your child’s meal. Chia seeds should be eaten only after being soaked in water, milk, or any other food with a semi-liquid consistency, like yogurt. Eating dry or inadequately soaked chia seeds may increase the risk of gastrointestinal blockage (2). When soaked, chia seeds absorb liquid and develop a gelatinous consistency, making them easy to swallow and digest.
How Much Chia Seeds Can Children Consume?
There is no recommended daily limit of chia seeds for children and teens. You may add a teaspoon of soaked chia seeds a day to food items and serve it to your child. If your child is not used to eating much fiber, then you add them in slowly and increase gradually. If you want to know the safe limit of chia seeds for your child, consult a pediatric nutritionist or a pediatrician.
Possible Health Benefits Of Chia Seeds
An ounce (28g) of chia seeds provides only 137 calories, 4.69g of protein, 9.75g of fiber, 179g calcium magnesium, manganese, phosphorus, zinc, vitamin B 3, B1, B2, and other essential nutrients, 9g of fats out of which 5g are omega-3 and also contains omega-6 fatty acids, and polyphenols (3) (4). Not only this but chia is naturally gluten free as well. These nutritional compounds may provide the following health benefits in the long run. Apart from the above benefits, chia seeds have shown to possess anti-inflammatory, antimicrobial, and antidepressant properties in some studies (7) (8).
Possible Side Effects Of Chia Seeds
Chia seeds seldom cause any side effects when consumed in a small quantity as part of a balanced diet. Excess consumption and eating chia seeds in a few cases may cause the following side effects. Chia seeds, when consumed appropriately, can be beneficial to health. Below are some tasty chia seeds recipes that are worth trying.
Delicious Chia Seeds Recipes For Children And Teens
These nutritionally sumptuous and tasty chia seeds recipes can be enjoyed by children and teens.
1. Overnight oats with chia seeds
You will need:
1 cup rolled oats 1 cup unsweetened almond milk or whole milk 1 cup chopped fruits (banana, mango, papaya) 1 cup fresh strawberries (sliced) 1tbsp chia seeds 3tbsp mixed nuts (walnuts, almonds, and pistachio) 1tsp Manuka honey ½ tsp cinnamon powder
How to:
2. Kiwi chia smoothie
You will need:
1 cup kiwi (peeled and diced) ½ cup almond milk or skimmed milk ½ cup plain Greek yogurt 1tbsp chia seeds 2tbsp crushed mixed nuts (hazelnut and macadamia nuts) ¼ tsp unsweetened cocoa powder
How to:
3. Strawberry and chia seed parfait
You will need:
1 cup strawberries (finely chopped) ½ cup graham cracker crumbs 1 cup plain Greek yogurt or plain yogurt ½ cup dried fruits (figs and dates, chopped) 1tbsp chia seeds ½tsp cinnamon powder
How to:
4. Blueberry and chia seeds muffin
You will need:
1 cup rolled oats 1 cup all-purpose flour 2 large eggs (beaten) 2 cups blueberries 1 cup orange juice ½ cup applesauce ½ cup chia seeds 1 cup brown sugar 2.5tsps baking powder 1tsp salt ½ tsp baking soda 2tbsps brown sugar ¼ tsp ground cinnamon ½ cup coconut cooking oil
How to:
5. Creamy coconut chia soup
You will need:
2 cups baby carrots (quartered lengthwise) 2.5 cups low-sodium vegetable broth 2 cups fresh cilantro sprigs 1/4 cup chia seeds 1 cup coconut milk 1 onion (chopped) ¾ tsp sea salt 2tsps fresh ginger (peeled and grated) 2tsps Thai yellow or red curry paste 1 clove garlic (peeled and chopped) 2tbsps fresh lime juice
How to:
