Chia seed water: benefits, harms, a recipe and alternatives

When it comes to chia seeds, you probably know how to add them to different recipes to reap the seeds’ omega-3, protein, and fiber benefits. But have you heard of chia seed water? Adding the seeds to water is a simple way to potentially improve skin health, hydration and digestion. However, before you make yourself a drink, you should also be aware of the possible risks associated with chia seed water.

For more information, we spoke with experts about all things chia seed water, including its pros and cons, how to make it, and alternatives you can try.

Learn more: How much water should you drink daily?

What is chia seed water?

Chia seeds are part of the mint family and come from the Salvia hispanica plant. They originated in 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 simple combination 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 rich in fiber, protein and omega-3 fatty acids, which can aid digestion, reduce inflammation and support heart health. »

Potential Benefits of Chia Seed Water

More research is needed to better understand the health benefits of chia seed water, but the following are generally considered positive results from its consumption.

• Benefits of hydration: Drinking a combination of water and chia seeds can help you stay hydrated. Amie Alexander, dietitian at Nutri Peak, says “chia seeds can absorb up to 12 times their weight in water, so chia water works very effectively to hydrate the body.”
• Improves 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 hydrate your skin. Because chia water is very hydrating, it may provide these benefits.
• Eliminates body waste: Chia seeds also help your body eliminate waste and salt. As Alexander says: “The fiber content of chia seeds is high and helps with digestion, promotes waste production in the body and promotes good bowel movements. »
• Weight management: Chia water can also be helpful in controlling your weight. Waldo explains that when you make 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.” appetite.”
• Reduce blood pressure: A December 2023 paper by researchers at Oregon State University and published by Frontiers in Plant Sciences sequenced the chia genome. The study identified lower blood pressure as one of the potential benefits of eating or consuming chia seeds. Alexander also says that by lowering blood pressure, chia seed water could help with heart health.
• Lower cholesterol levels: The Oregon State University study also cited lowering cholesterol levels as a benefit of chia seeds. Waldo says he’s seen patients use chia seeds as part of a plan to lower their cholesterol levels.
• Promotes digestion: The fiber, omega-3 fatty acids, and protein in chia seed water all contribute to better digestion when consumed in moderation. Eating too much can lead to bloating or gas.
• Reduce inflammation in the body: The antioxidants in chia seed water might also help you reduce inflammation. This includes inflammation of the skin, sometimes called swelling.

Potential Water Risks of Chia Seeds

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

There is also a small risk of allergic reactions. Alexander warns that “people with seed or nut allergies should use caution and may want to consult a healthcare professional before taking chia seeds for the very first time.”

How to make chia seed water

Making chia water is easy, but there are a few things to keep in mind before mixing your first drink. First, the chia seeds start to swell and create a gel quite quickly. Many people soak their seeds in water for a few minutes before drinking their chia water, but waiting too long will make your drink quite gelatinous. You may not want to mix your chia water for more than several minutes before you are ready to consume it if you are looking for a water-like consistency.

Ingredients:

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

Preparation:

Put your water, lemon juice and chia seeds in a drinking glass. Let your seeds steep 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 drop it into 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 Alternatives

The consistency or taste of chia seed water may not suit everyone. If this is your case, consider these alternative ways to achieve 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 substitute. This has similar nutritional benefits and is tastier for some people than chia seeds alone.
• Chia seed jam: Mix chia seeds with fruit and a natural sweetener for a nutrient-rich spreadable jam.

She says: “Both options are very similar to chia water as they do a great job of containing a wide variety of beneficial fiber, omega-3s and antioxidants, making them great options for incorporate chia seed into your diet in different forms. “.

The essentials

Chia seed water has the potential to help with digestion, high cholesterol, high blood pressure, inflammation and much more. To create it, simply put 1-2 tablespoons of chia seeds in a glass of water and let 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 jam instead.