Amazing Health Benefits of Chia Seed Water
Chances are, you've heard the buzz about chia seed water. However, you may not have a clear understanding of its health benefits. But, more than likely, you probably need some recipe ideas.
And we have you covered!
Taking advantage of the health benefits of chia seed water is easier than you think. All you need is a little information and a few recipe tips, and optimal health is on its way.
Dietary History of Chia Seeds
A member of the mint family, chia is native to central and southern Mexico and Guatemala. The ancient Aztecs and Mayans used chia seeds as a food staple along with corn, squash, and beans.
Additionally, these ancient cultures believed that chia had supernatural powers. Also, according to legend, chia was responsible for the unrivaled military power of the Aztecs and Mayans.
In fact, in the Mayan language, the word "chia" means "strength." And warriors would consume chia seeds while running long distances and fighting battles.
Nowadays, chia seed water is recognized as a healthy part of your daily routine.
Chia Seed Nutrients
Chia seeds may be small. However, they are a great source of nutrients to include antioxidants, fiber, iron, and protein. Additionally, chia seeds are a source for omega-3 fatty acids and several minerals that are essential for bone health, such as calcium, magnesium, and phosphorus.
The United States Department of Agriculture reports that a 1-ounce, or 28.35 gram, serving of chia seeds contains:
- 138 calories
- 4.69 grams of protein
- 8.72 grams of fat
- 9.75 grams of fiber
The Health Benefits of Chia Seeds
Chia seeds are unquestionably one of the most nutrient-rich foods available today. However, what exactly does that mean for your health?
Below is a quick summary of some of the top health benefits of chia seeds.
Chia seeds and fiber
Fiber intake is directly related to several areas of health. The U.S. Department of Health and Human Services recommends the following levels of fiber intake per day. And, it only takes one ounce of chia seeds to provide 10 grams of fiber.
- Men under 50 years of age - 30.8 grams
- Men over 50 years of age - 28 grams
- Women under 50 years of age - 25.2 grams
- Women over 50 years of age - 22.4 grams
Cholesterol and cardiovascular disease
Chia seed water is high in fiber, and studies show fiber intake reduces cholesterol levels and lowers blood pressure. Additionally, recent studies show that even a 10-gram per day increase in fiber can reduce LDL ("bad cholesterol") levels.
Studies also indicate that dietary fiber intake may aid in regulating inflammation-related conditions such as cardiovascular disease.
Omega-3s and heart disease
Recent research shows that omega-3 fatty acids can decrease the risk of arrhythmias and thrombosis, conditions that can lead to a heart attack or stroke.
Additionally, omega-3 fatty acids may reduce arterial plaque, lower the total level of cholesterol and triglycerides, and lower blood pressure slightly.
The National Center for Biotechnology Information (NCBI) reports that diets, including 14 grams of dietary fiber for every 1,000 calories consumed, can significantly reduce type 2 diabetes and coronary heart disease.
Likewise, a 2016 study by the NCBI suggested that chia seeds may aid the body's ability to convert glucose into a slow-release carbohydrate. And, it is believed that this may have a positive effect on type 2 diabetes.
Diets high in fiber are known to decrease diverticulitis flare-ups by making bowel movements easier to pass. Additionally, a fiber-filled diet can reduce inflammation and pressure in the colon.
Foods high in dietary fiber help people feel full faster and longer, reducing overall food intake. Studies show that increased fiber intake can help aid weight loss.
Lastly, this article is provided for informational purposes only. It is not intended to substitute for a qualified opinion by a medical or nutritional specialist. Always consult a medical specialist or doctor regarding any question you have regarding the health benefits associated with chia seed water.
Chia Seed Water Recipes
Preparing basic chia seed water is simple. Use four cups of water for every quarter cup of chia seeds. Stir, and put the mixture in the refrigerator for about 20 minutes and serve. And, you can store chia seed water in the fridge for up to five days.
However, drinking plain chia seed water can get a bit boring after a while. So, below are a few recipe ideas to keep things interesting.
Chia Fruit Water
Our first chia seed water recipe comes to us from My Fussy Eater. Your friends and family will love this natural energy drink.
What you need
- Large bottle or mason jar
- 1 liter filtered water
- 6 fresh strawberries, halved
- 1 lemon, sliced
How you make it
- Firstly, add all the ingredients to the bottle or mason jar and shake for a few seconds.
- Next, place the bottle or jar in the refrigerator for about 20 minutes.
- Serve cold.
- Feel free to substitute your favorite fruits for the strawberries and lemon. For example, I love using peaches, sliced oranges, and halved grapes.
- Additionally, you can use juice instead of filtered water for more flavor.
Our next chia seed recipe comes to us compliments of the Hey Nutrition Lady website. This quick and easy recipe is a great way to start the day.
What you need
- 2 cups filtered cold water
- 1 tablespoon chia seeds
- 1/2 small lime, juiced
- 1/2 teaspoon agave nectar
- 1 pinch of salt
How you make it
- Firstly, combine all the ingredients in a large bowl or pitcher.
- Then, stir well and refrigerate for about 20 minutes.
- Lastly, stir again and serve cold.
- Feel free to substitute 1/2 a juiced lemon or orange for the lime.
- Additionally, we recommend using pink Himalayan salt.
Chia Berry Green Smoothie
Our final chia seed recipe comes to us from Simple Green Smoothies. This recipe only requires about five minutes of prep time and is the perfect way to start your day.
What you need
- 2 cups spinach
- 1 1/2 cups water
- 1 orange, peeled
- 2 tablespoons chia seeds
- 1 cup strawberries
- 1 cup blueberries
How you make it
- Firstly, put the spinach, water, and chia seeds in a blender. Then, blend until smooth.
- Secondly, add the orange, strawberries, and blueberries and blend until smooth.
- Lastly, serve immediately.
- Be sure to use at least one cup of frozen berries for a cold smoothie.
- Additionally, feel free to substitute your fruit(s) of choice for the orange or berries. Likewise, we recommend a frozen banana for one of the berries.
What we learned about Chia Seed Water
We hope you enjoyed our article about the benefits of chia seed water and our recipe selections. Additionally, we want to remind you to consult a medical or nutritional specialist before starting any new diet plan.
Now we would like to hear from you. Let us know your favorite chia seed water recipes in the comments section below.