- calcium
"Calcium supports strong bones and teeth, magnesium helps maintain healthy muscle function and a steady heart rhythm, 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 cell damage, which can lead to chronic diseases such as cancer, heart disease and age-related problems,” says Simmons. "They also support skin health and immune function."
Regular chia (water) intake has this effect on the body
"When chia seeds are placed in liquid, they absorb it and expand, creating a gel-like texture," says Supatra Tovar, PsyD, RD, a registered dietitian who specializes in healthy relationships with food and nutrition. "This gel formation is due to the soluble fiber in the chia seeds and can promote digestion."
But chia seeds in combination with liquid are also helpful for blood sugar control and hunger regulation. However, this liquid does not necessarily have to be a glass of water; The classic chia pudding or seeds on the overnight oats also cause this effect, explains Tovar.
Benefits of chia or chia water at a glance
- satiety and appetite control
"Due to chia seeds' high fiber and protein content, when added to water, a meal, or dessert, they can help you feel more full because they swell in the liquid, thereby curbing your appetite," says Jennifer Beery, RD, an Orlando dietitian Health.
- Improved digestion
“The fiber contained in chia seeds makes the stool fuller, which can prevent constipation and ensure 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, benefiting people with insulin sensitivity or diabetes," says Dr. Tovar. Dr. Chappell adds that chia gel is also starch-free. "This means they have minimal impact on blood sugar and insulin levels."
- Improved bowel movements
"The fiber found in chia seeds, especially the soluble fiber, combines with water to form a gel-like substance that can help regulate bowel movements and improve overall digestive function," says Simmons. "It can help prevent constipation and promote a healthy gut microbiome."
Plus, the moisturizing effects of chia seeds (due to their ability to absorb water) can help soften stools and improve digestion, she says.
Danielle Sinai
When is the best time to take chia seeds?
"The best time to consume chia seeds depends on your goals," says Dr. Tovar. ?Eating chia seeds in the morning, for example in water or as an addition to breakfast, can help keep you full until lunch and prevent you from overeating. Consuming chia seeds before exercise can also improve hydration and provide a constant source of energy.?
Does chia or chia water help with weight loss?
"Chia seeds can be a good addition to a weight loss plan, as their healthy fats and fiber help keep you fuller for longer," says Dr. Chappell. ?However, they are not ?magical? Foods to lose weight?, adds Dr. Tovar added. ?Due to their high fiber and protein content, they promote satiety, which can help reduce overall calorie intake. The key to weight loss remains a balanced diet and calorie consumption, but chia seeds can complement these efforts by making meals more filling.?
