Chia seeds are a tiny powerhouse that has been gaining popularity on the internet lately—you’ve likely seen a health food blogger or two post a recipe for chia seed pudding. But if you look beyond the hype, you’ll find that chia seeds have many beneficial properties that make them a valuable addition to your diet.
Chia seeds belong to the mint family. They are edible seeds of a flowering plant native to Mexico and Guatemala. Having been a staple in the Aztec and Mayan diets for centuries, they have finally found their place in the modern kitchen—and for good reason! They are rich in nutrients and can help improve health, especially concerning the heart, bones, and glucose management.
Is It Important to Soak Them in Water?
Drinking a glass of chia seed water in the morning can help you take advantage of the goodness of these tiny powerhouses. While chia seeds in any form can provide the same health benefits, soaking them in water enables you to consume them easily without any added calories. Plus, the high fiber content of chia seeds can cause issues if there isn’t proper hydration, so adding them to a glass of water can’t hurt!
Other ways to each chia seeds include:
- Make pudding by mixing them with milk or other liquid.
- Blending them into smoothies.
- Combining them in a trail mix of other nuts and seeds.
- Sprinkling them on top of salads for a subtle crunch.
Here are some of the most significant health benefits of drinking chia seed water first thing in the morning:
It’s Full of Nutrition
Although they may not look like much, chia seeds are tiny but mighty. They are packed with nutrition, including fiber, protein, calcium, magnesium, omega-3 fatty acids, and various other micronutrients.
It’s a Rich Source of Antioxidants
They are also loaded with antioxidants, such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, that keep the lipids in the seeds from going rancid. These antioxidants also protect the body against free radicals, which are the root cause of serious illnesses such as cardiovascular disease and cancer.
It Helps Keep You Hydrated
Chia seeds can absorb up to 10 times their weight in water because they are hydrophilic, which means that they can store water under their gelled skin. The water absorbed by chia seeds is then slowly released into your system, helping keep your body hydrated over a longer period of time.
It Aids Digestion
Chia seeds are a rich source of fiber, which plays a significant role in the digestive functions of your body. Drinking chia seed water in the morning can help “move things along,” giving your body a great start to the day!
It Helps Weight Loss
Chia seeds are a great addition to the diet of anyone looking to lose a few inches because they can absorb large amounts of water and are high in soluble fiber. Both help keep you full for longer and avoid hunger pangs. Starting your day with a glass of chia seed water also helps dodge the extra calories!
It Promotes Heart Health
The high content of fiber and omega-3s in chia seeds helps promote heart health. The soluble fiber in these seeds has been found to reduce LDL cholesterol (the “bad” kind). Several studies have also found that consuming chia seeds can lower heart disease risk factors such as high triglyceride and oxidative stress levels and lower blood pressure in people with hypertension. Alpha-linolenic acid, or ALA, the omega-3 fatty acid in chia seeds, is also linked to a decreased risk of heart disease.
It Makes Your Bones Stronger
Chia seeds contain vital nutrients such as calcium, phosphorus, and magnesium – all of which help maintain bone health. ALA has also been found to help increase bone mineral density, a strong indicator of bone strength.
It Has Anti-Inflammatory Properties
Drinking chia seed water on an empty stomach can also help prevent inflammation, which is the basis of so many issues in the human body! It helps promote skin health through increased circulation, reduced irritation, and protection against harmful UV rays. The National Institute of Health (NIH) says that the protein and fats in chia seeds can even help treat arthritis!
It May Control Blood Sugar Fluctuations
Studies conducted on animals have provided promising results to prove that consuming chia seeds can enhance blood sugar regulation and insulin sensitivity. This is likely due to the high levels of soluble fiber present in them. These studies showed that chia seeds help stabilize blood sugar after meals, making them a great addition to your diet, especially for those who are diabetic or pre-diabetic.
It’s a Great Way to Start the Day!
Instead of starting your day with caffeine and sugar-laden beverages, switching to chia seed water can bring a plethora of health benefits, as we saw above. It helps prevent overeating, keeps your body hydrated throughout the day, and sheds stubborn belly fat.
You won’t miss the energy boost that comes with caffeine when you switch to drinking chia seed water in the morning, thanks to the omega-3 fatty acids present in them, which can help improve mood and fight gloominess. They are also rich in B vitamins, iron, zinc, and magnesium, which can kickstart your metabolism and give you a boost of energy!
