Chia seeds for kids: Are they safe and how to use them?

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Tiny superfoods chia seeds are considered to be super healthy when it comes to adults. However, when it comes to using chia seeds for kids, many questions may come to our minds. Are chia seeds safe for kids? How many chia seeds can kids have? Can kids have chia seeds every day? Not only are chia seeds safe for kids but they are great for picky eaters as well. Their high nutritional value often helps to fill the gaps in a balanced diet. However, their tiny size and high fibre content are often double-edged swords. While the size makes them versatile and the fibre helps with constipation, overconsumption can often lead to other complications. Maintaining proper hydration while consuming chia seeds for kids is also essential. Read on to learn how to include chia seeds in kids' diets.

Are chia seeds safe for kids?

Yes, chia seeds can be safely consumed by kids. Children have the highest nutrient needs in their first years of life as they are undergoing rapid growth and development. As chia seeds are so nutrient-rich and an easy addition to any food, chia seeds can help fill nutritional gaps that may occur due to picky eating and elevated nutrition needs, explains dietician Veena V.

Children can eat chia seeds without any risk or complication. It may be tiny, but these seeds are a powerhouse in the nutrients department. These are nutrients which help with the growth and health of the kid and hence fit well in an overall balanced diet. “If you do include in the diet, try to add chia seeds but only start with a small quantity and supplement it with fluids so that the child can swallow it otherwise risk of constipation is high,” she says. While the US Food and Drug Administration states chia seeds are safe for consumption, they did recall a certain brand of organic black chia seeds due to the presence of Salmonella earlier this year (2024).

However, it is important to consult your pediatrician before introducing chia seeds into your child's diet.

What are the benefits of chia seeds for kids?

There are many health benefits of chia seeds for childten. Here are a few:

1. They may help with brain development

Chia seeds are good for brain development as they contain omega-3 fatty acids. A child’s brain develops 90 per cent by the age of five years, and hence, chia seeds can play an integral part. Chia seeds are rich in Alpha-linolenic Acid (ALA), and this helps to promote brain development, states this study, published in the Journal of the American Hearts Association.

2. Chia seeds ease constipation

Kids are often prone to constipation, and chia seeds can help with this. One ounce of 28g of chia seeds contains 9.75g of fibre, according to the FDA. Fibre is great when it comes to digestive health. Check out other remedies for constipation in kids.

3. Chia seeds may help kids build stronger bones

Chia seeds are a natural source of calcium needed to build strong bones. We often stress on the importance of milk for kids, but did you know that chia seeds contain more than five times more calcium than whole milk, according to the FDA? Whole milk, 100g, has 113mg of calcium, while 100g of chia seeds has 631mg of calcium. According to a study, published in the Journal of the American Heart Association, states that consuming chia seed, long-term, can lead to increased bone mineral content.

4. May improve the immune system

As kids go to school and meet other kids, they are often exposed to various infections. A strong immune system can go a long way in warding off diseases. A study, published in Food Science & Nutrition, states that chia seeds have an immune‐boosting effect on the body as they contain microchemicals and omega‐3 fatty acids. They also contain vitamins C and E.

5. Keep energy levels high

Chia seeds have a healthy combination of fibre and protein. This helps sustain energy when it comes to kids. Thus, a chia-seed breakfast can help keep them active during the day.

Now you know that chia seeds come with a host of health benefits. They are anti-oxidant and anti-inflammatory and promote heart health and overall well-being. Check out the other benefits of chia seeds!

How many chia seeds can kids consume in a day?

It’s generally safe to introduce chia seeds to children around the age of 2 years, says nutritionist Veena. Children can safely consume about 1 to 2 teaspoons of chia seeds in a day. A lower quantity is ideal for starters until one is sure about their tolerance level and ensures that the child drinks ample water after the seeds to alleviate any caused discomfort, she says.

What are the side effects of chia seeds on kids?

There is no detrimental effect of chia seeds but due to their high fibre content, it may cause some side effects when had in excess, or in the wrong way. However, a gentle reminder that t is important to consult your doctor before using chia seeds for kids.

1. Digestive problems

Problems with digestion are likely if chia seeds are consumed in excess. “Kids having too many chia seeds can complain of bloating and gas. Therefore, it is important to avoid overeating chia seeds,” says Veena.

2. May obstruct the digestive tract

It is very important to soak chia seeds in water, or milk, and then be consumed. Consuming unsoaked and raw chia seeds, and then drinking water or milk does not have the same effect. This can obstruct the digestive tract. If your child has difficulty swallowing, then it is better to avoid chia seeds.

3. May worsen gastric problems

If your child is already suffering from gastric problems, then chia seeds can make this worse. Kids who have irritable bowel syndrome or diverticulitis should avoid chia seeds.

4. May cause allergic reactions

In a few cases, chia seeds can even cause an allergic reaction in some children but that is rare. Chia seeds can also react to sesame seeds, and this must be kept in mind during consumption.

How to include chia seeds in kids' diets?

Chia seeds don’t have a distinct taste of their own. They taste whatever they are mixed with. Chia seeds can be added directly into smoothies, yoghurt, oats or baked goods. They can also be mixed with water or milk to form a chia pudding, which kids might consider a true snack. Check out this easy recipe of chia pudding, that your kids will love. “A wonderful thing about them is that they are tasteless and blend perfectly with any type of food without changing the flavour,” says Veena.

What to remember while including chia seeds in kids' diets?

Some things must be kept in mind while including chia seeds in kids’ diets. The most important thing is to soak them well. Soaking them overnight is the best way to go about using chia seeds for kids. “Always be sure to allow these little seeds a chance to gel and hydrate well before giving them to children — they soak up a ton of liquid and can easily expand in the stomach,” explains Veena. Another thing to remember is to gradually introduce it into your kids’ diet. Therefore, you must start with small amounts and increase gradually. This will help you determine how your child is reacting to chia seeds.

Can kids eat chia seeds every day?

Yes, kids can eat chia seeds every day as long as they are given in moderation, says Veena. Daily consumption can provide consistent benefits, but it's important to balance them with other nutrient-rich foods to maintain a well-rounded diet. Check out some tips to eat healthy for kids.

Summary

Chia seeds for kids are an excellent way to strengthen their immunity. Chia seeds are rich in calcium, and this helps in bone development as well. The amino acids in chia seeds help with better brain formation, while the combination of fibre and protein helps them stay active during the day. However, it is important to note that chia seeds should never be given to kids unsoaked. Chia seeds are safe to give kids once they have been soaked overnight. This helps in better hydration as well as reducing the risk of choking for kids. However, if your child is suffering from gastric difficulties such as IBS, then it is important to avoid chia seeds. You must also make sure to consult your paediatrician before deciding to include chia seeds in your diet. If you plan on using chia seeds for kids' consumption, make sure to gradually increase the quantity.