Omega-3 fatty acids

According to Simmons, omega-3 fatty acids help reduce the risk of heart disease by improving blood circulation, lowering blood pressure and reducing inflammation. They also support cognitive functions and mental health.

Calcium

“Calcium supports strong bones and teeth, magnesium helps maintain healthy muscle function and a regular heart rate, and potassium is important for regulating fluid balance, muscle contractions and nerve signals,” says Simmons. “These minerals together contribute to overall physical well-being.”

Antioxidants

Finally, antioxidants play a key role in preventing cellular damage, which can lead to chronic diseases like cancer, heart disease, and diseases related to aging, Simmons says. “They also support skin health and immune function.”

How and why is it beneficial to put them in water?

When added to liquid, chia seeds absorb the liquid and expand, creating a gel-like texture, explains Supatra TovarPsyD, RD, dietitian specializing in healthy relationships with food and nutrition.

“This expansion makes them ideal for creating thicker, nutrient-dense mixes like chia pudding, overnight oatsand chia drinks,” says Tovar. The gel’s formation is due to the soluble fiber in chia seeds, which also aids digestion and gives meals a creamy texture without extra calories, Dr. Tovar continues.

So, the potential benefits of chia seeds in water may be as follows.

Satiety and appetite control

“Because of the high fiber and protein content of chia seeds, when you add them to water, a meal or dessert, they can help you feel fuller as they expand in liquid , so you might experience a decrease in your appetite,” says Jennifer Beery, RD, a registered dietitian. Orlando Health.

Improved digestion

The fiber in chia seeds adds bulk to stools, which can help prevent constipation and maintain regular bowel movements, says Dr. Tovar.

Blood sugar control

“Chia gel slows the absorption of carbohydrates, which can help stabilize blood sugar levels after meals, which will benefit people who are insulin sensitive or diabetic,” says Dr. Tovar. What’s more, Dr Chappell adds, they’re also starch-free: “This means they have minimal impact on blood sugar and insulin levels.” »

Improved hydration

“Water is essential for overall hydration, and when chia seeds are soaked in water, they absorb up to 10 to 12 times their weight in liquid,” says Simmons. “It can help you stay hydrated and support your body’s fluid balance. They can be added to overnight oats to make them thicker or to milk to make chia seed pudding.