Health
 Chia seeds can be a simple and effective approach to increase your water's hydration and fiber content. These tiny, black and white seeds are particularly nutrient-rich, full of iron and calcium. The process of making chia seed water is as simple as making a cup of tea. There are certain disadvantages, though, such unidentified allergies, that you should be aware of. We spoke with experts about this beverage's health advantages and when it would be best to avoid it.

Chia seed water: what is it?

Chia seeds originate from the Salvia hispanica plant and belong to the mint family. Although they are currently sold all over the world, they are said to have originated in Central America and are a good source of fiber and omega-3 fatty acids. Add a couple teaspoons of chia seeds to some water to produce chia water.
To enhance flavor, a lot of individuals add extra ingredients like honey or lemon juice. Still, there are advantages to the simple act of combining water and chia seeds. Carmel, Indiana-based doctor Dr. Ralph Waldo says he frequently suggests chia seeds and chia seed water. According to him, "Chia seeds are high in fiber, protein, and omega-3 fatty acids, which can aid digestion, reduce inflammation, and support heart health."

Potential advantages of chia water for health
The following are generally accepted as advantages of consuming chia seed water, while further study is required to fully comprehend its health benefits.
advantages of hydration Consuming a blend of water and chia seeds might aid in maintaining proper hydration. "Chia seeds can absorb as much as 12 times their weight in water, so chia water acts very efficiently at hydrating the body," says Amie Alexander, a registered dietitian at Nutri Peak.
Enhances the health of the skin: Water from chia seeds is also excellent for skin care. Water consumption promotes skin hydration, blood flow, and suppleness, according to the Maryland Institute of Plastic Surgery. Chia water may provide these advantages because of how hydrated it is.
Chia seeds aid in the body's elimination of salt and waste. According to Alexander, "The fiber content in chia seeds is high and helps in digestion for the promotion of waste products in the body and encouraging proper bowel movement."
Chia water may be beneficial for managing your weight as well. Dr. Waldo advises creating chia water using the gel that surrounds the seeds when they take up water. This gel produces a fullness sensation that may help with hunger control and weight management."
Lower blood pressure: The chia genome was sequenced in a December 2023 study by Oregon State University researchers that was published in Frontiers in Plant Sciences. One possible advantage of eating or drinking chia seeds, according to the study, is a possible reduction in blood pressure.

Reduced cholesterol: Another advantage of chia seeds mentioned in the Oregon State University study was reduced cholesterol. Chia seeds can be used by patients as part of a cholesterol-lowering regimen, according to Dr. Waldo.
Promote improved digestion: When consumed in moderation, the fiber, protein, and omega-3 fatty acids in chia seed water all help to promote better digestion. Gas or bloating, however, might result from overindulging in food.
Minimize inflammation in the body: Chia seed water's antioxidants may also be able to assist you in reducing inflammation. This involves skin irritation, often known as puffiness.
possible dangers from chia water
The advantages of chia seeds will usually exceed the hazards for most people. There are a few small hazards, though, most of them are connected to overconsumption. Alexander, RD cautions that consuming excessive amounts of chia seed water may cause gastrointestinal issues, including gas collection, bloating, and constipation, particularly if inadequate water intake is consumed. For beginners, Dr. Waldo suggests 1-2 teaspoons in 8 ounces of water.

A little chance of an allergic response exists as well. Alexander, RD cautions that "People with seed or nut allergies should be cautious and might want to consult a health professional before taking chia seeds for the very first time."
How to prepare chia drinks
Although making chia water is simple, there are a few things to consider before you pour yourself a drink. First, the chia seeds soon start to expand and gel. Although many individuals wait a few minutes to drink their chia water after letting their seeds steep in water, doing so will cause your drink to become somewhat gelatinous. If you want your chia water to have a watery consistency, you might want to stir it no more than a few minutes before you're ready to drink it.

 Components:

Eight ounces of water
1-2 tablespoons of chia seeds
Juice from lemons
Getting ready:
Fill a glass with water, lemon juice, and chia seeds. As long as you like, let your seeds soak. You might try letting them sit for ten or fifteen minutes if you want your drink thicker. When the seeds and water are well mixed, it's time to lower the hatch.
You may flavor your chia seed water with water flavor drops, honey, or fruit slices if you're not a fan of lemon juice.
Alternatives to water for chia seeds
Not everyone will enjoy the flavor or consistency of chia seed water. If you want the same advantages but in a different approach, think about these options. For those who dislike chia seed water, Alexander, RD suggests the following two options:

To make chia seed pudding, soak the seeds in either milk or a substitute. This is more pleasant for some individuals than chia seeds alone, yet it offers comparable nutritional advantages.
Chia seed jam: To make a spreadable, nutrient-rich jam, blend chia seeds with fruit and a natural sweetener.
She explains, "Both options are very similar to chia water because they do a great job of carrying a wide variety of beneficial fiber, omega-3s, and antioxidants within them, making them great options for incorporating the chia seed into one's diet in different forms."