Chia seeds absorb water to form a gel like substance that not only boosts hydration but also provides a range of benefits, including increased omega-3 intake, improved digestive health and it also helps you in nutrient absorption.
Chia seeds, tiny black or white seeds derived from the Salvia hispanica plant, have gained alot of popularity in the health and wellness community.
chia seeds are packed with essential nutrients, these seeds offer a variety of benefits when added into various recipes and diet.
One way to enjoy chia seeds is by soaking them in water. Many people sprinkle chia seeds on salads or into yogurt and smoothies as chia seeds offer various nutritional value to a healthy lifestyle.
In this article, we’ll discuss 5 potential benefits of chia seeds in water and discuss their full potential for your overall well-being. We will also look at how to make chia seed water and use it as part of a healthy lifestyle.
Making chia seeds water is fairly simple as it only contains two ingredients that is chia seeds and water.
To make chia seeds water you just have to add one table spoon of chia seeds in water and mix it properly. Then let it sit for at least 20 minutes so that chia seeds soaks water properly.
chia seeds are good source of protein , fiber , antioxidants and several other micro nutrients which includes (1) :
- Iron
- Calcium
- Vitamin C
- zinc
- phosphorus
5 Potential health benefits of chia seeds soaked in water
Consuming chia seeds water have many health benefits and some of which are :
1. Heart Health
Chia seeds are renowned for their high content of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Soaking chia seeds in water allows them to release these healthy fats, promoting heart health and reducing inflammation.
Chia seed does contain chlorogenic acid which is an antioxidant compound which may benefit your heart health (2).
2. Improve Digestive Health:
Chia seed water can work wonders for your digestive health by forming a gel-like substance that helps in smooth food passage through the digestive tract.
This gel is rich in soluble fiber which acts as a natural prebiotic.
By soaking chia seeds in water, you’re not only supporting regular bowel movements but also promoting a healthy gut microbiome. This digestive boost can alleviate constipation and contribute to overall well-being, making chia seed water a simple yet effective addition to a gut-friendly diet.
3. Improves bone health
Chia seeds contains alpha-linolenic acid (ALA). which plays an important role in benefitting your bone health. (3)
4. Skin benefits
Drinking chia seed water hydrates your skin and it also assist in reducing acne and brighten up dull skin complextion.
Chia seed water contributes to improved skin health by providing essential nutrients like omega-3 fatty acids and antioxidants.
The hydration boost from the gel-like consistency formed when chia seeds are soaked in water helps maintain skin moisture, reducing the appearance of fine lines and promoting a radiant complexion.
Read this article for further understanding of chia seeds benefits for skin.
5. Enhances other nutrients absorption
Soaking chia seeds in water not only makes their nutrients more accessible but also helps you in the absorption of other nutrients from the foods you consume alongside them.
The gel created by chia seeds can help slow down the digestion of carbohydrates, allowing for better nutrient absorption. Whether added to smoothies, yogurt, or other dishes, chia water can enhance the overall nutritional value of your meals. So, these are 5 potential benefits of chia seeds in water.
Read this for further information on how you can use chia seeds besides using them with water.
How to make chia seed water
Creating chia seed water is a simple and customizable process. start of by combining one tablespoon of chia seeds with one cup of water in a glass or bottle.
Stir the mixture to prevent clumping and allow the seeds to absorb the water.
Let it sit for at least 10-15 minutes, do stir it occasionally, until a gel like consistency is formed around the chia seeds.
For some added flavor, add 3-4 table spoon of lemon juice or a hint of honey.
Once the seeds have expanded, your chia seed water is ready to enjoy! Experiment with different ratios and flavor additions to find your perfect refreshing blend.
Best time to drink chia seed water
Best time to enjoy chia seed water varies based on personal preferences and health goals.
Many people find it refreshing as a morning drink to kickstart hydration and carry energy throughout the day.
Alternatively, sipping on chia seed water in the evening keeps you relax and also helps you in digestion.
So, keep on experimenting to find the perfect time, whether it’s pre-workout for an energy boost or before bedtime.
Alternatives to chia seed water
There are many alternatives to chia seed water. If you do not like to consume chia seeds in water as a drink there are many ways to use chia seeds.
Chia pudding
You can make chia seed pudding by simply combine 3 tablespoons of chia seeds with 1 cup of your preferred milk (dairy or plant-based).
Sweeten to taste with honey or maple syrup and add a dash of vanilla extract for flavor.
Stir well and refrigerate for at least 4 hours or overnight, allowing the seeds to absorb the liquid and form a creamy pudding. Top with fruits, nuts, or granola before serving for a delightful and nutritious treat.
Smoothies
Another alternative is to use chia seeds is by mixing chia seeds in your smoothies.
Start of by adding a tablespoon or two of chia seeds to your favorite smoothie recipes then wait for a couple of minutes for chia seeds to absorb liquid and create a thicker texture.
You can also use chia seeds as toppings in your favorite salads , yogurt or cereals.
Final words
Adding chia seeds water is a simple and healthy hack that you can add in your diet.
From keeping you hydrated to supporting your heart health and strengthening your bones. Chia seeds also promotes a feeling of fullness due to their high fiber and protein content.
So, adding chia seeds in your diet can precent overeating which do support weight loss.
Chia water offers a versatile and delicious addition to your healthy lifestyle but there is no current research on the health effects of the chia water itself.
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