If you have been on the wellness facet of social media, odds are you have seen at the least one particular person singing the praises of chia seed water. Many say it has pores and skin well being, hydration and digestion advantages and is thought for offering the physique with omega-3s, protein and fiber. But is that this true, and do you have to add chia seeds to your glass of water?
We spoke with specialists to study extra about chia seed water’s potential advantages, dangers and options. Here’s what you need to know earlier than you pour your self a glass.
What is chia seed water?
Chia seeds are a member of the mint household and are available from the Salvia hispanica plant. They originated in Central America however at the moment are obtainable around the globe and are sometimes promoted as an excellent supply of fiber and omega-3 fatty acids. To make chia water, mix a number of tablespoons of chia seeds with water.
Many individuals add lemon juice or honey for taste. But simply the mixture of chia seeds and water can yield advantages. Dr. Ralph Waldo, a doctor in Carmel, Indiana, says he typically recommends chia seeds and chia seed water. “Chia seeds are excessive in fiber, protein and omega-3 fatty acids, which might assist digestion, cut back irritation and help coronary heart well being,” he says.
Potential chia seed water advantages
More analysis is required to raised perceive the well being advantages of chia seed water however the next are usually understood as optimistic outcomes of ingesting it.
Hydrates the physique
Drinking a mixture of water and chia seeds could assist hold you hydrated. Amie Alexander, a registered dietitian at Nutri Peak, says that “Chia seeds can take up as a lot as 12 occasions their weight in water so chia water acts very effectively at hydrating the physique.”
Boosts pores and skin well being
Chia seed water can also be nice to your pores and skin. The Maryland Institute of Plastic Surgery says that ingesting water helps enhance pores and skin elasticity, enhance blood movement and moisturize your pores and skin.
Flushes physique waste
Chia seeds additionally assist your physique flush waste and salt. As Alexander places it, “The fiber content material in chia seeds is excessive and helps in digestion for the promotion of waste merchandise within the physique and inspiring correct bowel motion.”
Aids in weight administration
Chia water may additionally be good for controlling your weight. Waldo says if you make chia water there’s “gel that varieties across the seeds as they take up water. This gel creates a sense of fullness that may help weight administration and urge for food management.”
Reduces blood strain
A December 2023 paper by Oregon State University researchers printed by Frontiers in Plant Science sequenced the chia genome. The examine recognized decrease blood strain as one potential advantage of consuming or ingesting chia seeds. Alexander additionally says that by decreasing blood strain, chia seed water might contribute to coronary heart well being.
Lowers levels of cholesterol
The Oregon State University examine additionally named decrease ldl cholesterol as a advantage of chia seeds. Waldo says he has seen sufferers use chia seeds as a part of a plan to decrease their ldl cholesterol.
Supports digestion
The fiber, omega-3 fatty acids and protein in chia seed water all assist in higher digestion when eaten carefully. Eating an excessive amount of might result in bloating or gasoline.
Reduces irritation
The antioxidants in chia seed water might additionally aid you mitigate irritation.
Potential chia seed water dangers
For most individuals, chia seed advantages will outweigh the dangers. There are some minor dangers, largely associated to overconsumption. Alexander says ingesting an excessive amount of chia seed water might trigger points together with bloating, gasoline or constipation, particularly if taken with out sufficient water. Waldo recommends beginning with 1-2 tablespoons in 8 ounces of water.
There can also be a small threat of allergic reactions. Alexander warns that “individuals with seed or nut allergy symptoms must be cautious and would possibly wish to seek the advice of a well being skilled earlier than taking chia seeds for the very first time.”
How to make chia seed water
It’s straightforward to make chia water however earlier than you combine your first glass do not forget that chia seeds start to swell and create a gel fairly shortly. Many individuals let their seeds steep in water for a couple of minutes earlier than they drink it however ready too lengthy will make your drink fairly gelatinous.
Ingredients:
- 8 oz of water
- 1-2 tbsp of chia seeds
- Lemon juice
Preparation:
Put your water, lemon juice and chia seeds right into a ingesting glass. Let your seeds steep for so long as you would like. If you favor a thicker drink, strive permitting them to sit down for 10 to fifteen minutes. Stir and luxuriate in.
If you do not like lemon juice, you’ll be able to add honey, fruit slices or water taste drops.
Chia seed water options
The consistency or style of chia seed water will not be for everybody. If that is you, take into account these alternative routes to get the identical advantages. Alexander has two suggestions for anybody who does not like chia seed water.
- Chia seed pudding: Soak the seeds in milk or a milk various. This has related dietary advantages and is extra palatable for some individuals than chia seeds on their very own.
- Chia seed jam: Blend chia seeds with fruit and a pure sweetener to make a spreadable, nutrient-rich jam.
She says “Both choices are similar to chia water as a result of they do an important job of carrying all kinds of useful fiber, omega-3s and antioxidants inside them, making them nice choices for incorporating the chia seed into one’s food plan in numerous varieties.”
