One popular food in many detox water cleanses and a staple in regular health conscious diets is chia seeds. Chia seeds are a great snack food and don’t need to be prepared or cooked, which means they can be eaten on-the-go with minimal effort.
However, their popularity in detox diets has been rising due to a number of unique health benefits being discovered by researchers. (1) They also have potent effects on weight loss, meaning they can make your detox water cleanse for a flat stomach that much more effective if utilized properly.
Below, we’ve included a short list of the best health benefits chia seeds hold to give you an idea of how including them could help you get the most from your cleanse. We also included plenty of detox water ingredients that you can mix chia seeds with to boost your water’s nutrition profile—and taste!
10 Health Benefits of Chia Seeds
As mentioned above, the health benefits of chia seeds are still being researched as chia seeds have only entered the mainstream food market fairly recently and thus, its therapeutic applications are still under review.
1. Chia seeds can help improve bone health.
One of the biggest perks of chia seeds is their high mineral content. Two of these minerals are calcium and phosphorous. (2) These are key players in bone health, helping to absorb and store the material your bones are made of. (3)
This means that increasing your intake of chia seeds can help prevent problems like osteoporosis and bone fractures later in your life.
2. Chia seeds can help prevent cardiovascular disease.
Another great nutrient in chia seeds are their healthy fats. These include omega-3 fats, which have been linked to a wide range of health benefits. (3) One of these benefits is helping reduce cholesterol and risk of heart disease. (4)
Chia seeds may also help preserve the quality of the blood vessels to prevent them becoming stiffer and more likely to break down. All of these make chia seeds a great, heart-healthy food to include in your diet.
3. Chia seeds can help boost immunity.
One way omega-3 fats are processed in the body is through interacting with arachidonic acid. (5) What can that do for you? Creating immune cells that will fight off infections.
This beneficial effect on your immune system means chia seeds can help keep you illness-free during winter months or periods of intense training.
4. Chia seeds can help manage blood sugar and diabetes.
Because chia seeds are a relatively low carbohydrate food, they can be enjoyed by people who struggle with high blood sugar. It also makes them a great food for diabetics who can’t control their insulin levels. (6)
The low carbohydrate content can also help improve insulin sensitivity and prevent your chances of getting type 2 Diabetes, particularly if they’re combined with an active lifestyle. (7)
5. Chia seeds can help fight inflammation.
The mixture of omega-3 fats and vitamins in chia seeds means they also have a powerful anti-inflammatory effect on the body. (8) This can help protect the cells from breaking down and slow the aging process.
This, along with a few of the health benefits discussed below, makes chia seeds a great addition to the diet of elderly individuals looking to improve their health.
6. Chia seeds can aid digestion.
Another great perk of adding chia seeds to your diet is that they can improve digestive health. This is due to their high fiber content, which makes up nearly all of their included carbohydrates.
The abundance of soluble and insoluble fiber in chia seeds mean they can help boost nutrient absorption, fight cholesterol, and speed up and regulate bowel movement. This can help prevent constipation as well as increase your overall well-being. (9)
7. Chia seeds can promote muscle growth (and fat loss).
Along with their high healthy fat and low carbohydrate content, chia seeds are also a good source of protein. Protein is essential for maintaining muscle mass, especially if you’re undergoing weight loss or are an elderly individual. (10)
Muscle mass is key to maintaining your physical capability and preventing a number of diseases. Adding some chia seeds to your diet can go long way a long way in keeping you strong!
8. Chia seeds may help promote brain matter growth.
Along with having anti-inflammatory and immune system-boosting effects, some new research suggests that increasing your omega-3 intake can also raise the amount of signaling in your brain to create more brain matter. (11)
This could have a number of health perks, including preventing mental illness, improving brain functioning and increasing intelligence.
9. Chia seeds can help promote oral health.
The mixture of calcium, phosphorous and Vitamin A means chia seeds can do more than just boost the density of your bones: taking in these seeds regularly can also help improve the strength of your teeth. (12)
This may have a bigger impact than just improving your smile, too. Some research has found a link between dental health and cardiovascular disease, meaning chia seeds may have some direct, and indirect positive effects on your heart health. (13)
10. Chia seeds help promote weight loss.
Despite being packed with nutrients, chia seeds are surprisingly low in calories. This, combined with their high fiber content, means chia seeds will keep hunger at bay and help you lose weight fast. (14) This should work even faster by using a chia seeds detox water recipe.
By mixing it with other detox water ingredients, like the ones shown below, you can further boost these health benefits and improve the weight loss properties of chia seeds.
Chia Seed Detox Water Recipes
1. Chia Seed, Flax Seeds and Pineapple
This mixture doubles down on what chia seeds do well. The addition of flax seeds increases the omega-3 fats and fiber, while the pineapple helps boost the immune system and fight inflammation, all while giving it a much sweeter and more pleasant taste.
2. Chia Seeds, Cucumber and Ginger
This is a detox water recipe with a strong taste but a wide range of benefits. The ginger brings powerful antioxidants, while the cucumber and chia seeds merge their vitamins and minerals for a great formula to boost your health.
3. Chia Seeds, Strawberries and Apple
This mix pairs the high vitamin C content of strawberries with the electrolytes in melon and healthy fats and fiber in the chia seeds. The result is an extremely heart-healthy water that will also help you lose weight easily.
4. Chia Seeds, Kale and Apple
This is really one for the health conscious. The kale and chia seeds combine to deliver a ton of vitamins and minerals. Meanwhile, the apple gives it a sweet flavor while also boosting the fiber content of the mixture.
5. Chia Seeds, Mango and Orange
If you love a tropical or citrus flavor, this mixture is definitely for you! The mix is loaded with vitamin C to help battle inflammation and electrolytes to help hydration. Overall, this is a great drink for a summer detox.
The Final Word
In short, chia seeds have earned their title as a superfood. While their health benefits have yet to be fully understood, the ones we know of so far are wide ranging and enough to make them a staple for anyone looking to improve their health.
For your next detox water cleanse, be sure to add some chia seeds into the mix to get the most out of your detox.