Chia seeds are small, black and white seeds from the Salvia hispanica plant. They are rich in nutrients like protein and fiber.
Many people enjoy using chia seeds in vegan baked goods and puddings or sprinkling them on salads.
Some people drink chia seeds in water. When you soak chia seeds in water, they absorb the liquid. Chia seeds can grow up to 12 times their original size when soaked. The result is a gelatinous mixture with a slightly chewy texture, similar to miniature tapioca pearls.
Chia seed water has only two ingredients: chia seeds and water. Chia seeds have many health benefits and can be a great addition to the diet.
Chia seed water brings many health benefits (Illustration: WI).
They are a rich source of fiber, protein, unsaturated fats, and antioxidants. They also contain several important micronutrients, including calcium, iron, magnesium, phosphorus, zinc, and B vitamins.
Health Benefits of Chia Seed Water
According to Healthline , drinking chia seed water as part of a nutritious diet may benefit overall health.
May help lower high blood pressure
An antioxidant compound in chia seeds called chlorogenic acid, along with other beneficial phytonutrients, may help reduce high blood pressure.
May help reduce inflammation
Other antioxidants in chia seeds, including caffeic acid, may have anti-inflammatory effects. Chronic inflammation can contribute to a variety of diseases, including heart disease and cancer.
Benefits for heart health
Chia seeds are rich in fiber and contain an omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in fiber, omega-3s, and antioxidants may benefit heart health.
You may absorb ALA better when eating ground chia seeds than whole chia seeds.
Supports bone health
Chia seeds also contain minerals such as phosphorus, magnesium, calcium, manganese, copper, selenium and iron, which may support bone health.
Blood sugar control
Some studies have also shown that chia seeds, due to their soluble fiber content, may help support blood sugar control. This may reduce the risk of metabolic syndrome and type 2 diabetes.
Potential benefits for the skin
The fatty acids in chia seeds are good for the skin and drinking water can help keep the skin hydrated.
Digestive support
Chia seeds are high in fiber, which helps increase stool bulk and aids digestion. Fiber also provides nutrients that support beneficial bacteria in the gut microbiome.
A high-fiber diet may also aid in weight maintenance and reduce the risk of health conditions such as type 2 diabetes and certain cancers.
Does chia seed water help with weight loss?
The main reason chia seeds are gaining attention for weight loss is their ability to promote feelings of fullness, thanks to their absorbability and fiber content.
Chia seeds don’t just absorb water in a cup. After you drink chia seed water, the wet seeds will continue to expand in your stomach by absorbing water and gastric juices.
The soluble fiber in chia seeds helps slow down the actual digestion of the seeds, keeping you fuller for longer. This takes up space in your stomach and helps reduce your appetite. Therefore, the filling effect of chia seed water can help prevent hunger and reduce overall calorie intake. This can lead to weight loss.
Side effects of chia seed water
No food can replace a healthy, balanced diet. A well-rounded diet that prioritizes a variety of minimally processed, nutrient-dense foods like chia seeds can support weight loss and overall health.
While chia seed water can be part of a healthy diet, it is important not to rely solely on it for weight loss or any health goals. Your body needs a variety of nutrients to perform essential functions.
Constipation
Avoid consuming large amounts of chia seed water. Instead, include it as part of an overall healthy diet. Generally, one serving of chia seeds is about 2 tablespoons (20 grams).
If you do not drink enough water, the high fiber content and absorption capacity of chia seeds can increase the risk of constipation if consumed in large amounts. Constipation associated with high fiber intake often occurs if you do not drink enough water.
Especially if you're new to chia seeds or any high-fiber food, make sure to hydrate well.
Stomachache
The fiber in chia seeds can also upset your stomach if you are not used to eating a lot of fiber in your diet. If you are new to chia seeds and chia seed water, you may want to start with a small amount and increase from there.
Some people, including those with inflammatory bowel disease or certain digestive health conditions, may need to avoid high-fiber foods during a flare-up.
Source: https://dantri.com.vn/suc-khoe/nuoc-hat-chia-co-thuc-su-tot-cho-ban-20250520204110485.htm
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