What You Should Know Before Adding Chia Seeds To Smoothies

Chia seeds are a small but mighty superfood packed with omega-fatty acids, protein, fiber, antioxidants, and other important minerals like calcium and magnesium. But while they add a nutritious boost, there's one safety component you should know: If you want to power up your morning smoothie by adding chia seeds, make sure you're adding plenty of liquid to your blender.

Since chia seeds can absorb up to 27 times their weight in water, you should soak your chia seeds before consuming them in anything. According to Dr. Rebecca Rawl (via the American College of Gastroenterology), it's important that they are "mixed with sufficient amounts of liquid to allow them to expand before consumption." Otherwise, there's a risk for esophageal impaction. 

It's up to you whether you allow chia seeds to soak in your smoothie or pre-soak them in water until they become a gel. For anyone with difficulty swallowing, soaking them beforehand is recommended. As a rule of thumb, soak your chia seeds for about 15 minutes using a ratio of one part chia seeds to three parts liquid.

Chia seeds come from a flowering, herbaceous plant called Salvia hispanica. Native to Mexico and Guatemala, the chia plant is a species in the mint family. It was an important staple to Mesoamerican civilizations like the Mayans and Aztecs, who used it for food, medicine, and even cosmetics. To this day, chia is revered by the Tarahumara, or Rarámuri ("light feet"), Indigenous people in Mexico who are known for their stamina while running long distances. They enjoy drinking isikiate, or chia fresca, which combines chia seeds, water, and lime juice.

Between fueling ancient and modern civilizations, it is no wonder chia seeds are revered as a modern superfood (in this case, the label isn't just a marketing ploy). Today, chia seeds are said to have numerous health benefits, with links to promoting gut and heart health and regulating blood pressure and blood sugar. They're packed with nutrients and electrolytes, making them perfect for the ultimate on the go hydration. Just mix one or two tablespoons into your water bottle (or even some of your favorite citrus fruit juice). Smoothies, however, remain an easy, delicious, and risk-free way to sneak them into your diet.