Chia seed water: pros, cons and how to make it

If you’re looking for more fiber and hydration, adding both chia seeds to your water can be an easy way. These small, white and black seeds are also packed with nutrients like calcium and iron. Chia seed water is incredibly easy to make – it’s as easy as brewing a cup of tea. However, there are some drawbacks that you should be wary of, such as unknown allergies. 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 daily?

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 promoted as a good source of fiber and omega-3 fatty acids. To make chia water, combine a few tablespoons of chia seeds with water.

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

Potential health benefits of chia water

While more research is needed to better understand the health benefits of chia seed water, the following are generally understood as positive results from drinking it.

• Hydration Benefits: Drinking a mixture of water and chia seeds can help you stay hydrated. Amie Alexander, registered dietitian at Nutri Peak, says that “Chia seeds can absorb up to 12 times their weight in water, so chia water works really well at hydrating the body.”
• Increases skin health: Chia seed water is also great for your skin. The Maryland Institute of Plastic Surgery explains that drinking water helps improve skin elasticity, increase blood flow, and moisturize the skin. Because chia water is so hydrating, it can afford these benefits.
• Flushes bodily waste: Chia seeds help the body flush waste and salt. As Alexander puts it, “The fiber content of chia seeds is high and helps with digestion to promote waste products in the body and encourage proper bowel movements.”
• Weight management: Chia water can also be good for managing your weight. Dr. Waldo says when making chia water, “A gel forms around the seeds as they absorb water. This gel creates a feeling of fullness that can support weight management and appetite control.”
• Lower blood pressure: A December 2023 paper by Oregon State University researchers published by Frontiers in Plant Science sequenced the chia genome. The study identified lower blood pressure as one potential benefit of eating or drinking chia seeds. Alexander, RD also says that by lowering blood pressure, chia seed water may promote heart health.
• Lower cholesterol levels: An Oregon State University study also cited lower cholesterol as a benefit of chia seeds. Dr. Waldo says he has seen patients use chia seeds as part of a plan to lower their cholesterol.
• Digestive support: The fiber, omega-3 fatty acids and protein in chia seed water help with better digestion when eaten in moderation. However, eating too much can lead to bloating or gas.
• Reduce inflammation in the body: The antioxidants in chia seed water may also help you reduce inflammation. This includes swelling of the skin, sometimes called edema.

Potential risks of chia water

For most people, the benefits of chia seeds will outweigh the risks. However, there are some minor risks, mostly related to overconsumption. If you drink too much chia seed water, warns Alexander, RD, the fiber could “cause gastrointestinal problems, such as bloating, gas, or even constipation, especially if taken without sufficient water intake. Dr. Waldo recommends starting with 1 – 2 tablespoons in 8 ounces of water.

There is also a small risk of allergic reactions. Alexander, RD warns that “People with seed or nut allergies should be cautious and may want to consult a health care 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 up your first glass. First, the chia seeds begin to swell and form a jelly rather quickly. While many people let the seeds soak in water for a few minutes before drinking their chia water, waiting too long will leave your drink rather gelatinous. You may not want to mix your chia water more than a few minutes before you’re ready to consume it if you’re looking for a water-like consistency.

Raw materials:

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

Preparation:

Place the water, lemon juice and chia seeds in a drinking glass. Let the seeds soak for as long as you like. If you prefer a thicker drink, try letting them sit for 10 to 15 minutes. Stir the seeds and water and you are ready to put it down the hatch.

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

Chia seed water alternative

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 milk substitute. This has similar nutritional benefits and is tastier to some people than chia seeds on their own.
• Chia seed jam: Mix chia seeds with fruit and natural sweeteners to create a spreadable, nutritious jam.

She says, “Both options are very similar to chia water because they do a great job of carrying a wide variety of beneficial fiber, omega-3s, and antioxidants, making them great options for incorporating chia seeds into one’s diet in different ways.” forms. .”

Too long, didn’t you read?

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