Chia seed water might be your secret to hydration. The benefits, risks and how to make it

Adding chia seeds to your water is a sneaky way to increase your fiber intake and hydration levels. 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 simple as making a cup of tea.

Before you make a cup, there are some drawbacks to be aware of, such as unknown allergies. We spoke to experts about the health benefits of chia seed water and who should skip it altogether.

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 plant Salvia hispanica. They originated in Central America but are now available around the world 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 additional ingredients, such as lemon juice or honey, to add flavor. But even just the combination of chia seeds and water can provide benefits. Dr. Ralph Waldoa doctor 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

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

• Hydration benefits: Drinking a combination of water and chia seeds can help you stay hydrated. Amie Alexandera registered dietitian at Nutri Peak, says that “Chia seeds can absorb as much as twelve times their weight in water, so chia water is very efficient at hydrating 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, improves blood flow and hydrates your skin. Because chia water is so hydrating, it can provide these benefits.
  
• Flushes away body waste: 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, promotes the elimination of waste products in the body and stimulates good bowel movements.”
  
• Weight management: Chia water can also be good for controlling your weight. Dr. Waldo says that when you make chia water, “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 researchers at Oregon State University, published by Frontiers in Plant Science, have mapped the chia genome. The study identified lower blood pressure as a potential benefit of eating or drinking chia seeds. Alexander, RD also says that chia seed water can contribute to heart health by lowering blood pressure.
  
• Lower cholesterol levels: The Oregon State University study also cited lower cholesterol levels 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 all 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 can also help you reduce inflammation. This includes inflammation in your skin, also called bags.
  

Potential risks of chia water

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

There is also a small risk of an allergic reaction. Alexander, RD warns that “People with seed or nut allergies should use caution and may need to consult a health professional before using chia seeds for the very first time.”

How do you make chia water?

It’s easy to make chia water, but there are a few things to keep in mind before mixing your first glass. First, chia seeds start to swell and form a gel quite quickly. Although many people steep their seeds in water for a few minutes before drinking their chia water, waiting too long will cause your drink to become quite gelatinous. If you’re looking for a water-like consistency, you may not want to mix the chia water for more than a few minutes before consuming it.

Ingredients:

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

Preparation:

Place your water, lemon juice and chia seeds in a drinking glass. Let your seeds steep for as long as you want. If you prefer a thicker drink, let them sit for 10 to 15 minutes. Stir the seeds and water together and you’re ready to put it through 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 that’s you, consider these alternative 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 a milk alternative. This has similar nutritional benefits and, for some people, is tastier than chia seeds on their own.
  
• Chia seed jam: Mix chia seeds with fruit and a natural sweetener to make a spreadable, nutrient-rich jam.
  

She says, “Both options are very similar to chia water in that they do a great job of packing a wide variety of beneficial fiber, omega-3 fatty acids, and antioxidants, making them great options to incorporate chia seeds into your diet in various forms. to take.”

Too long, didn’t read?

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