Chia seeds, rich in omega 3 and fiber, have proven properties. Learn how to prepare chia water: it’s a healthy and delicious way to enjoy them. You’ll be surprised!
Chia seeds are one of the main sources of omega-3 essential fatty acids, especially in the plant-based 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, on a daily basis, to ensure that sufficient amounts of omega-3 are obtained. The recommended amount is about one 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 are ready for our body to digest them well and assimilate all their nutrients. Here’s how it’s prepared.
HOW TO MAKE CHIA WATER
Making chia water is very simple. You need very few ingredients and you just have to plan that, since there is a minimum soaking time, you will have to prepare it in advance.
Ingredients (for 1 person):
- 15 g chia seeds
- The juice of a lemon
- 500 ml water
- 1 tablespoon of your favorite sweetener, such as whole cane sugar, xylitol, or coconut sugar
Elaboration:
- Soak the chia seeds. To do this, place the chia in a bowl and cover with water. Obviously, in this step you will not use the whole liter of water, just the amount needed to cover all the seeds. Reserve the rest of the water for later. You’ll need to soak the chia for an hour to soften and grow.
- In the meantime, take another container and pour in the water left over from the previous step. Add the juice of the lemons 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 well.
- Once the seed soaking time has elapsed, add the chia to the lemon water without straining it. Mix it all well and let it sit 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.
- Once the resting time has passed, you can serve it in glasses and, if you wish, add ice cubes and garnish with a slice of lemon or lime. Don’t 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 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 consumed a diet that regularly contained chia seeds or chia seed oil, their response to glucose and insulin improved. More research needs to be done in humans, but chia seeds seem to help balance blood sugar because their high fiber content slows its absorption.
- Smoother Digestion: Chia seeds are an abundant source of fiber, with 10g in 2 tablespoons. The fiber in chia seeds is mainly soluble, which helps you increase the feeling of satiety, slows down digestion and promotes the good condition of the gut microbiota.
OTHER WAYS TO CONSUME CHIA SEEDS
Here are four other delicious ways to eat chia seeds:
- Add it directly to foods such as smoothies, yogurts, or soups.
- Create a “chia gel” by mixing a quarter cup of chia seeds and a cup of water or plant-based milk. This gel can be used as a nutritional support and thickener for a wide variety of foods.
- Add 2 tablespoons of chia seeds to your porridge or porridge for a nutritional kick and added consistency.
