How is chia water made and what is it for?

Chia seeds are one of the main source of omega-3 essential fatty acids, especially in the vegetable diet. They also contain calcium, magnesium, iron, phosphorus, B vitamins and protein. Together they provide multiple nutritional properties that are very beneficial for our body.

It is convenient to consume chia seeds regularly, if possible daily, to ensure that you obtain sufficient amounts of omega-3. The recommended amount is approximately a tablespoon of seeds, They provide about 2.5 g of omega-3s (recommended intake is a minimum of 1.5 g).

Drinking chia water is a good way to consume it, as it is a refreshing and pleasant drink in which the seeds retain all their properties and they are ready for our body to digest them well and assimilate all their nutrients. We explain how it is prepared.

How to make chia water

Making chia water is very simple. You need very few ingredients and you just have to anticipate that, as there is a minimum soaking time, you will have to prepare it in advance. Here you can see it in a simple video:

Ingredients (for 1 people):

15 g of chia seeds the juice of one lemon 500 ml of water 1 tablespoon of the sweetener of your choice, such as whole cane sugar, xylitol or coconut sugar

Elaboration:

Put the chia seeds in soak. To do this, put the chia in a container and cover them with water. Obviously in this step you will not spend the entire liter of water, only the amount necessary to cover all the seeds. Reserve the rest of the water for later. You will have to leave the chia to soak for an hour so that it softens and grows. Meanwhile, take another container and pour the water that was left over from the previous step. add the lemon juice and mix well. If you don’t have lemon, you can use lime juice: the result will be very similar.Add the sweetener and stir it well. Once the soaking time for the seeds has elapsed, add the chia to the water with lemon without straining it. Mix it all well and let it rest for 10 minutes. You can leave it at room temperature or put it in the fridge, depending on whether you want the water to be fresh or natural. After the resting time, you can serve in glasses and, if desired, add ice cubes and garnish with a slice of lemon or lime. Do not strain the water, drink the seeds to benefit from all their properties.

Remember that if you are interested in vegetarian recipes, in the ebook “Healthy lunches and dinners: 100 vegetarian recipes” by Cuerpomente you will find 100 ideas for delicious and healthy dishes.

What are the benefits of eating chia seeds?

These are the main health benefits of chia, which we can take advantage of by consuming chia water or the seeds in other recipes:

Improved heart health: Chia seeds are rich in alpha-linolenic acid (ALA), which is a precursor of the omega-3 family found in plants. In the human body, ALA is converted to the other two omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). We know that omega-3 fatty acids are essential for a healthy cardiovascular system because they reduce inflammation and cholesterol, among other effects. They are also beneficial for the brain.Better glucose control: A study in rats found that consuming a diet regularly containing chia seeds or chia seed oil improved their glucose and insulin response. More research is needed in humans, but chia seeds appear to help balance blood sugar because their high fiber content slows their absorption.Smoother digestion: Chia seeds are a hearty source of fiber, with 10 g in 2 tablespoons. The fiber in chia seeds is mainly soluble, which helps to increase the feeling of satiety, slows down digestion and favors the good state of the intestinal microbiota.

Other ways to consume chia seeds

We present four other delicious ways to eat chia seeds:

Add it directly to foods like smoothies, yogurts or soups.Create a “chia gel” mixing a quarter cup of chia seeds and a cup of water or non-dairy milk. This gel can be used as a nutritional booster and thickener for a wide variety of foods.Add 2 tablespoons of chia seeds to your porridge or porridge to give it a nutritional touch and greater consistency.