Plain water—just as it is—stands as the healthiest drink around, essential for survival and perfect without any additions. Yet, using water to carry some nutrient-rich ingredients can boost its health benefits.
Take lemon water, a morning favorite for many celebrities and influencers. Lemon water aids digestion, giving the digestive tract a gentle push, while also supporting the liver, kidneys, immune system, and skin. Adding ginger offers benefits too, like soothing nausea and supporting heart health. You might also consider adding chia seeds to your water. While less common than lemon, chia seeds have a wealth of health perks. They can even be incorporated into meals, effortlessly boosting nutrition.
Why Are Chia Seeds Healthy?
According to registered dietitian Abby Langer, RD, chia seeds are nutritious on their own or in water. “They’re high in fiber and healthy fats,” she says. Just two tablespoons (about an ounce) of chia seeds contain 10 grams of fiber, nearly half the recommended daily amount. Fiber is essential for a well-functioning digestive system and is linked to heart health.
This same serving also provides around 9 grams of fat, mostly omega-3 fatty acids, which dietitian Katie Hake, RDN, says benefit both heart and brain health. Plus, chia seeds are a good source of protein, calcium, iron, and antioxidants, helping to protect against chronic inflammation, a key driver of many diseases. Not bad for something so tiny!
Are Chia Seeds in Water Beneficial?
Sprinkling chia seeds on oatmeal, blending them into smoothies, or adding them to salads provides their nutritional benefits. But adding them to water changes the texture, creating a gel-like consistency that can be easy to drink or incorporate into foods. To make chia seed water, mix ¼ cup of chia seeds with a cup of water.
“Chia seeds form a gel when mixed with water,” Langer explains, noting that chia seed water may ease constipation, thanks to its fiber content. She suggests starting with a small amount if you’re new to high-fiber foods to avoid digestive discomfort.
The gel-like texture of chia seed water can add an interesting twist to oatmeal, yogurt, or smoothies. It also serves as a thickener in baking and can even replace eggs, which is useful for vegans or those with egg allergies. “Chia seed water supports brain health, heart health, or even simply trying something new,” adds Hake.
You might have heard chia seed water can curb appetite, but Langer advises against using it this way, recommending that hunger should be addressed with food. For specific health concerns—like weight management, digestive issues, diabetes, or heart health—Hake advises consulting a registered dietitian to achieve balanced nutrition through a variety of foods.
Chia seed water may not gain the popularity of lemon water, but it’s certainly versatile—especially as a vegan egg substitute, which lemon water can’t provide. Adding chia seed water to your routine could be a simple step toward building more healthy habits.
