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

It is advisable 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, which provide about 2.5 g of omega-3 (the recommended intake is a minimum of 1.5 g).

Drinking chia water is a good way to consume them, 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 to prepare it.

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:

Chia water with lemon recipe step by step

Ingredients (for 1 person):

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

Elaboration:

1. Soak the chia seeds. To do this, place the chia in a container and cover them with water. Obviously in this step you will not use 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 let the chia soak for an hour so that it softens and grows.
2. Meanwhile, take another container and pour the water 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.
3. Add the sweetener and stir it well.
4. Once the seed soaking time has elapsed, Add the chia to the water with lemon without straining it. Mix everything well and let it rest for 10 minutes. You can leave it at room temperature or put it in the refrigerator, depending on whether you want the water to be fresh or natural.
5. After the rest time, you can now Serve in glasses and, if you wish, add ice cubes. and decorate 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), a precursor to the omega-3 family found in plants. In the human body, ALA is converted into 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 if they regularly consumed a diet containing chia seeds or chia seed oil their response to glucose and insulin improved. More research needs to be done in humans, but chia seeds appear to help balance blood sugar because their high fiber content slows absorption.
• Smoother digestion: Chia seeds are a rich source of fiber, with 10 g in 2 tablespoons. The fiber in chia seeds is mainly soluble, which helps increase the feeling of satiety, slows down digestion and promotes the good state of the intestinal microbiota.

Other ways to consume chia seeds

We present four more delicious ways to eat chia seeds:

• Add it directly to foods such as 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 oatmeal porridge to give it a nutritional touch and greater consistency.