Chia seeds are an excellent source of Omega-3 fatty acids and fibre that can help you maintain digestive health along with proper electrolyte balance.
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Chia seed is a potential source of antioxidants with the presence of chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol which are believed to have cardiac, hepatic protective effects, anti-ageing and anti-carcinogenic characteristics.
With the arrival of summers, staying hydrated becomes increasingly important. Proper hydration is significant for maintaining both physical and mental performance since water comprises approximately 60% of body weight. One of the major benefits of staying well-hydrated is that it helps the body flush out waster effectively. It helps in supporting better cognitive functions like improved concentration and mood, keeps joints lubricated, and ensures the effective supply of vital nutrients throughout the body.
Among the several options available, lemon chia seed water is a popular drink that can support proper hydration. The combination of fibre rich chia seeds with vitamin-C loaded lemon can aid detoxification, reduce cholesterol, enhance skin health, and support weight management plans by helping you feel full.
Supports Hydration: Chia seeds are an excellent source of Omega-3 fatty acids and fibre that can help you maintain digestive health along with proper electrolyte balance. With the addition of lemon, you will get much-needed antioxidants that can improve immunity and protect against oxidative stress. The healthy drink will help in replenishing necessary fluids lost via sweating. The drink will also help in keeping the body cool during scorching hot summers. It is worth noting that chia seeds can absorb up to 27 times their weight in water, forming a gel that supports effective hydration.
Reduces Blood Pressure: The presence of antioxidant compound namely chlorogenic acid and helpful phytonutrients can help in decreasing high blood pressure or hypertension. The drink will also support heart health as chia seeds contain an essential omega-3 fatty acid i.e. alpha-linolenic acid or ALA. Presence of fibre, omega-3s, and antioxidant in chia seed can support heart health.
According to a study published in National Library of Medicine, “Chia seed is a potential source of antioxidants with the presence of chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol which are believed to have cardiac, hepatic protective effects, anti-ageing and anti-carcinogenic characteristics.” 1
The seeds are also a excellent source of dietary fibre which is beneficial for the digestive system and controlling diabetes mellitus with higher concentration of beneficial unsaturated fatty acids, gluten free protein, vitamin, minerals and phenolic compounds, added the study. 1
Decreases Inflammation: The seeds contain caffeic acid, an important antioxidant that can offer anti-inflammatory properties. Chronic inflammation can lead to several diseases such as cancer and cardiovascular disease.
Supports Digestion: High fibre content in chia seeds alleviates bloating, supports regular bowel movements, and improves satiety that can control appetite and reduce unnecessary snacking. The drink will support weight loss plans.
Improves Immunity & Skin Health: Lemon can offer vitamin C that is vital for better immunity while antioxidants in both chia seeds and lemon can fight free radicals. It will help in providing clearer and healthier skin with regular intake.
Mix at least 1 to 2 tablespoon of chia seeds in a glass of water. Allow them to soak for 30 minutes or overnight in the refrigerator until they form a gel. When you plan to consume, just add juice of one fresh lemon. Shake well before drinking. For maximum benefits, drink on empty stomach in the morning. You may add fresh mint leaves for boosting the flavour.
Harvard and AIIMS-trained gastroenterologist Dr Saurabh Sethi shared a video on his Instagram handle and recommended to soak the seeds at least 30 minutes if not overnight. They will form the gel like substance that is great for digestion. You may start with one tea spoon and work your way up. “People have ended up in hospital after eating dry chia seeds and then drinking water. These seeds expanded and got stuck in their esophagus and it had to be removed endoscopically,” he said.
Even though it is rare but it has happened to people with swallowing issues or other gastrointestinal (GI) conditions. Chia seeds absorb up to 27 times their weight in water so make sure to consume them the right way, he emphasised. 2
Q: How does lemon chia seed water support hydration compared to plain water?
A: Lemon chia seed water supports hydration by combining water retention properties of chia seeds, which can absorb up to 27 times their weight in water forming a gel, with the antioxidants and vitamin C from lemon. This helps maintain electrolyte balance, flush out waste, and replenish fluids lost through sweating more effectively than plain water.
Q: What are the health benefits of chia seeds in lemon chia seed water?
A: Chia seeds in lemon chia seed water provide omega-3 fatty acids, dietary fibre, and antioxidants like chlorogenic acid and caffeic acid. These components support heart health by reducing blood pressure, improve digestion, decrease inflammation, and help manage weight by promoting satiety.
Q: What is the recommended way to prepare and consume lemon chia seed water safely?
Soak 1-2 tablespoons of chia seeds in a glass of water for at least 30 minutes or overnight until they form a gel. Add juice of one fresh lemon and shake well before drinking. Consume on an empty stomach in the morning for maximum benefits. Avoid eating dry chia seeds followed by water to prevent choking or esophageal blockage.
Can lemon chia seed water help with weight management and how?
A: Yes, the high fibre content in chia seeds promotes a feeling of fullness, reduces appetite, and controls unnecessary snacking. Combined with the detoxifying effects of lemon, it supports weight management by enhancing satiety and improving digestion.
National Library of Medicine | Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review
What Happens If You Eat Chia Seeds the WRONG Way?| Dr. Sethi via Instagram
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