Chia Seed Water: Benefits, Cons and How to Make It

If you’re looking for more fiber and hydration, adding chia seeds to your water can be an easy way to boost both. These small, white and black seeds are also full of nutrients such as calcium and iron. Chia seed water is very easy to make – as easy as drinking a cup of tea. However, there are other obstacles that you should be aware of, such as an unknown illness. We talked to experts about the health benefits of this drink and when you might want to avoid it.

Read more: How Much Water Should You Drink a Day?

What is chia seed water?

Chia seeds are a member of the mint family and come from the Salvia hispanica plant. They originated in Central America but are now available worldwide and are often recommended as a good source of fiber and omega-3 fatty acids. To make chia water, mix a few tablespoons of chia seeds with water.

Many people add ingredients such as lemon juice or honey to increase the flavor. However, even a mixture of chia seeds and water alone can produce benefits. Dr. Ralph Waldo, a physician in Carmel, Indiana, says he often recommends chia seeds and chia seed water. She explains, “Chia seeds are high in fiber, protein, and omega-3 fatty acids, which can aid digestion, reduce inflammation, and support heart health.”

The potential health benefits of chia water

Although more research is needed to better understand the health benefits of chia seed water, the following are generally understood to be the positive effects of drinking it.

• Benefits of Hydration: Drinking a mixture of water and chia seeds can help you retain water. Amie Alexander, Nutri Peak Registered Dietitian, says that “Chia seeds can absorb up to 12 times their weight in water, so chia water is very effective in nourishing the body.”
• Improves skin health: Chia seed water is also good for your skin. The Maryland Institute of Plastic Surgery explains that drinking water helps improve your skin’s smoothness, increase blood flow and soften your skin. Because chia seeds contain so much water, they can provide these benefits.
• Removes body waste: Chia seeds also help your body flush out waste and salt. As Alexander says, “The fiber content of chia seeds is high and aids in digestion by promoting waste products in the body and promoting good bowel movement.”
• Weight management: Chia water can also be good for controlling your weight. Dr. Waldo says that when you make chia water, “A gel forms around the seed as it absorbs water. This gel creates a feeling of fullness that can support weight loss and control appetite. of food.”
• Lower blood pressure: A December 2023 paper by Oregon State University researchers published in Frontiers in Plant Science sequenced the chia genome. Studies have shown lower blood pressure as a potential benefit of eating or drinking chia seeds. Alexander, RD also says that by lowering blood pressure, chia seed water can contribute to heart health.
• Lower cholesterol levels: A study by Oregon State University also stated that low cholesterol is a benefit of chia seeds. Dr. Waldo says he has seen patients use chia seeds as part of a plan to lower their cholesterol.
• Support digestion: The fiber, omega-3 fatty acids, and protein in chia seeds all aid in digestion when eaten in moderation. However, eating too much can cause bloating or gas.
• Reduce inflammation in the body: The antioxidants in chia seed water can also help reduce inflammation. This includes swelling in your skin, sometimes called puffiness.

The potential dangers of chia water

For most people, the benefits of chia seeds will outweigh the risks. However, there are few risks, especially related to overuse. If you drink a lot of chia seed water, Alexander, RD warns that the fiber can “cause gastrointestinal problems, such as bloating, gas accumulation, or even constipation, especially if taken without Dr. Waldo recommends starting with 1-2 tablespoons per 8 ounces of water.

There is also a small risk of rejection. Alexander, RD warns that “People with chia seeds or nuts should be cautious and may want to consult a health professional before taking chia seeds for the first time.”

How to make chia water

Making chia water is easy, but there are a few things to keep in mind before mixing your first glass. First, chia seeds begin to swell and gel very quickly. While most people let their seeds soak in the water for a few minutes before drinking their chia water, waiting longer will make your drink more flavorful. You may not want to blend the chia water more than several minutes before you are ready to use it if you want a watery consistency.

Tools:

• 8 oz of water
• 1-2 tbsp of chia seeds
• Lemon juice

Preparation:

Add your water, lemon juice, and chia seeds to a drinking glass. Allow your seeds to soak for as long as you like. If you like a thicker drink, try letting them sit for 10 to 15 minutes. Stir the seeds and water and you’re ready to put them down.

If you don’t like lemon juice, you can add honey, fruit slices or water flavoring to the chia seed water.

Other types of Chia seed water

The consistency or taste of chia seed water may not be for everyone. If that’s you, consider these other ways to get the same benefits. Alexander, RD has two recommendations for anyone who doesn’t like chia seed water:

• Chia seed pudding: Soak the seeds in milk or other milk. This has similar nutritional benefits and tastes better to some people than chia seeds themselves.
• Chia seed jam: Combine chia seeds with fruit and a natural sweetener to make a spreadable, nutrient-dense jam.

“Both of these options are very similar to chia water because they do a great job of packing a lot of different types of fiber, omega-3s and antioxidants into them, which makes be good options to include chia seeds in one’s diet in different ways.

Long time, I did not read?

Chia seed water has the potential to help with digestion, high cholesterol, high blood pressure, inflammation and more. Making it is as easy as placing 1-2 tablespoons of chia seeds in a glass of water and letting the seeds soak for a few minutes. You can add lemon juice or honey to improve the taste. If you prefer to eat your chia seeds, consider making chia pudding or chia jam instead.