Chia Seed Water: What you should know and how to do this low-effort hydration hack

You’ve probably heard that chia seeds are a good source of omega-3 fatty acids, fiber, and protein. But did you know that you can add the tiny black and white seeds to your water for an easy way to improve your health? Chia seed water has many potential health benefits such as hydration and healthy digestion. Before you make a glass, you should also be aware of some possible risks.

To learn more about chia seed water and its alternatives, we spoke to experts about the wellness trend.

Read more: How much water should you drink daily?

What is chia seed water?

Chia seeds belong to the mint family and come from the Salvia hispanica plant. They originally come from Central America but are now available all over the world and are often touted 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 additional ingredients like lemon juice or honey to add flavor. Even the combination of chia seeds and water can bring benefits. Dr. Ralph Waldo, a doctor in Carmel, Indiana, says he often recommends chia seeds and chia seed water. He explains, “Chia seeds are rich in fiber, protein, and omega-3 fatty acids, which can aid digestion, reduce inflammation, and support heart health.”

Possible health benefits of chia water

More research is needed to better understand the health benefits of chia seed water. However, the following are generally considered positive effects of drinking.

• Benefits of Hydration: Drinking a combination of water and chia seeds can help maintain hydration. Amie Alexander, a registered dietitian at Nutri Peak, says, “Chia seeds can absorb 12 times their weight in water, so chia water is very efficient at hydrating the body.”
• Promotes Skin Health: Chia seed water is also good for your skin. The Maryland Institute of Plastic Surgery explains that drinking water improves skin elasticity, increases blood circulation, and moisturizes the skin. Because chia water is so hydrating, it can provide these benefits.
• Flushes body secretions: Chia seeds also help your body flush out waste and salt. As Alexander puts it, “The fiber content in chia seeds is high and aids in digestion by promoting the removal of waste products in the body and promoting proper bowel movements.”
• Weight management: Chia water can also be helpful for weight control. Waldo says when making chia water: “Gel that forms around the seeds as they absorb water. This gel creates a feeling of satiety, which can support weight management and appetite control.”
• Lower blood pressure: In a December 2023 article published by Frontiers in Plant Science, researchers at Oregon State University sequenced the chia genome. The study identified lower blood pressure as a potential benefit of consuming or drinking chia seeds. Alexander also says chia seed water may contribute to heart health by lowering blood pressure.
• Lower cholesterol levels: The Oregon State University study also cited lower cholesterol as a benefit of chia seeds. Waldo says he has seen patients use chia seeds as part of a plan to lower their cholesterol levels.
• Support digestion: The fiber, omega-3 fatty acids, and proteins in chia seed water all contribute to better digestion when consumed in moderation. Eating too much can cause bloating or bloating.
• Reduce inflammation in the body: The antioxidants in chia seed water might also help you reduce inflammation. This includes inflammation of your skin, sometimes called swelling.

Possible risks of chia water

For most people, the benefits of chia seeds outweigh the risks. There are some minor risks, mostly related to excessive consumption. If you drink too much chia seed water, Alexander warns that the fiber “could cause gastrointestinal problems. These can include problems such as bloating, bloating or even constipation, especially if taken without adequate water intake. Waldo recommends starting with 1-2 tablespoons in 8 ounces of water.

There is also a small risk of allergic reactions. Alexander warns, “People with seed or nut allergies should use caution and perhaps consult a doctor 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 jar. First, chia seeds begin to swell and form a gel fairly quickly. Many people steep their seeds in water for a few minutes before drinking their chia water. However, if you wait too long, your drink will become quite gelatinous. If you want a water-like consistency, you may not want to mix your chia water for more than a few minutes before you plan to consume it.

Ingredients:

• 8 ounces of water
• 1-2 tbsp chia seeds
• lemon juice

Preparation:

Add water, lemon juice and chia seeds to a drinking glass. Let your seeds steep for as long as you like. If you prefer a thicker drink, let it sit for 10 to 15 minutes. Stir the seeds and water and you’re ready to throw it into the hatch.

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

Alternatives to chia seed water

The consistency or taste of chia seed water may not be for everyone. If this is you, consider these alternative options to get the same benefits. Alexander has two recommendations for anyone who doesn’t like chia seed water:

• Chia seed pudding: Soak the seeds in milk or a milk alternative. This has similar nutritional benefits and is more palatable to some people than chia seeds alone.
• Chia seed jam: Mix chia seeds with fruit and a natural sweetener to create a spreadable, nutrient-dense jam.

She says, “Both options are very similar to chia water in that they contain a wide variety of beneficial fiber, omega-3 fatty acids and antioxidants, making them great options for incorporating chia seeds into the diet in various forms.” .”

Too long, haven’t read it?

Chia seed water has the potential to help with digestion, high cholesterol, high blood pressure, inflammation, and more. Preparation is very simple: add 1-2 tablespoons of chia seeds to a glass of water and let the seeds soak for a few minutes. To improve the taste, you can add lemon juice or honey. If you prefer to eat your chia seeds, consider making a chia pudding or chia jam instead.