Omega-3 fatty acids

According to Simmons, omega-3 fatty acids help reduce the risk of heart disease by improving blood circulation, lowering blood pressure, and reducing inflammation. They also support cognitive function and mental health.

Calcium

“Calcium supports strong bones and teeth, magnesium helps maintain healthy muscle function and a steady heart rhythm, and potassium is important for regulating fluid balance, muscle contractions, and nerve signals,” says Simmons. “These minerals together contribute to overall physical well-being.”

Antioxidants

Finally, antioxidants play a key role in preventing cellular damage, which can lead to chronic diseases like cancer, heart disease, and aging-related conditions, says Simmons. “They also support skin health and immune function.”

How and why do you benefit from putting them in water?

When added to liquid, chia seeds absorb the liquid and expand, creating a gel-like texture, says Supatra Tovar, PsyD, RD, a registered dietitian specializing in healthy relationships with food and nutrition.

“This expansion makes them ideal for creating thicker, nutrient-dense mixtures like chia pudding, overnight oats, and chia drinks,” says Tovar. The gel formation is due to the soluble fiber in chia seeds, which also aids digestion and gives meals a creamy texture without extra calories, Dr. Tovar continues.

Thus, the potential benefits of chia seeds in water may include the following.

Satiety and appetite control

“Due to the high fiber and protein content in chia seeds, when you add them to water, a meal, or to a dessert, they may help you feel more full because they swell in liquid, so you may experience a decrease in your appetite,” says Jennifer Beery, RD, a registered dietitian at Orlando Health.

Improved digestion

The fiber in chia seeds adds bulk to the stool, which can help prevent constipation and maintain regular bowel movements, says Dr. Tovar.

Blood sugar control

“Chia gel slows down the absorption of carbohydrates, which may help stabilize blood sugar levels after meals, benefiting people with insulin sensitivity or diabetes,” says Dr. Tovar. What’s more, adds Dr. Chappell, is that they’re also free of starch: “This means they have minimal impact on blood sugar and insulin levels.”

Enhanced hydration

“Water is essential for overall hydration, and when chia seeds are soaked in water, they absorb up to 10 to 12 times their weight in liquid,” Simmons explains. “This can help keep you hydrated and support your body’s fluid balance. They can be added to overnight oats to make them thicker or to milk to make chia seed pudding.”