Improve sleep
According to research from the National Sleep Foundation (NSF), tryptophan - an amino acid found in chia seeds - helps the body produce serotonin and melatonin. These are two important hormones that help regulate sleep cycles.
Magnesium in chia seeds can help reduce stress, relax muscles and improve sleep quality.
Drinking chia seed water in the evening can help improve deeper sleep, reduce insomnia and midnight waking.
Support digestion, prevent constipation
According to the British Nutrition Association (BDA), chia seeds contain about 34% of the fiber, most of which is soluble fiber, which can absorb 10-12 times more water than their weight.
The fiber in chia seeds helps stimulate bowel movements, supports beneficial gut bacteria and prevents constipation.
Drinking chia seed water in the evening helps improve the digestive system, prevent constipation and promote natural detoxification.
Weight control
According to research published in the Journal of Nutrition, chia seeds are rich in fiber and protein, which help create a feeling of fullness for a long time, limiting cravings at night.
The fiber in chia seeds helps regulate blood sugar, preventing sudden increases in insulin, thereby effectively supporting belly fat reduction.
Drinking chia seed water before bed helps control nighttime hunger, supports weight loss and maintains a slim figure.
Helps reduce inflammation and protect the cardiovascular system
According to research from the American Heart Association (AHA), omega-3 in chia seeds has the ability to reduce inflammation, reduce blood fat and prevent cardiovascular disease.
Antioxidants in chia seeds can help reduce oxidative stress, protecting cells from damage.
Drinking chia seed water at night can help reduce inflammation, protect cardiovascular health and prevent chronic diseases.
Balancing blood sugar, preventing diabetes
According to the American Diabetes Association (ADA), the fiber in chia seeds helps slow down the absorption of sugar into the blood, thereby helping to stabilize blood sugar.
People with type 2 diabetes who consume chia seeds for 12 weeks have more stable blood sugar levels and reduce the risk of insulin resistance.
Drinking chia seed water in the evening helps maintain stable blood sugar, especially beneficial for people with diabetes or prediabetes.
Ingredients: 1-2 teaspoons chia seeds; 250ml warm water. You can add lemon, honey or cinnamon to enhance the flavor.
How to make: Soak chia seeds in warm water for about 10-15 minutes to let the seeds fully bloom.
Stir well and drink about 30-60 minutes before bed.
Chia seeds are one of the superfoods with many health benefits, especially when drunk in the evening.
Many scientific studies have shown that chia seed water can help improve sleep, aid digestion, control weight, reduce inflammation and maintain stable blood sugar.
