Not all TikTok trends are created equal—but we finally have one that’s both doctor-approved and easy to make at home: chia seed water. In recent years, the tiny seeds have evolved well beyond the ’70s Chia Pet planters to become one of the most popular health food staples in the world.

But before we dive into the latest way to eat chia seeds, a little background: These black seeds are part of the mint family. “Chia seeds are a nutritional powerhouse,” says Anna Emanuel, lead integrative-medicine physician at the California-based wellness center Love.Life. “They promote digestive and heart health, support weight management, and help balance blood sugar levels.” Studies show that one can reap all these benefits by simply consuming a tablespoon or two daily.

They’re also powerfully versatile. “Chia seeds can be enjoyed as pudding, blended into smoothies, sprinkled on yogurt or salads, or used as a thickening agent in baked goods,” Dr. Emanuel shares. While there is no shortage of culinary options, the simplest form may actually be best: Mixing a few tablespoons of chia seeds into water is the easiest way to get all the incredible benefits.

So, what are you getting from downing a glass of chia seed water? Well, more than you’d think from simply eight ounces.

First, there are the omega-3 fatty acids, which are known as “good” fats. Our body doesn’t naturally make omega-3 fatty acids, so you need to find foods that contain them if you want the seemingly endless benefits, which include assisting in heart, brain, joint, and eye health, as well as supporting the immune system and helping to relieve anxiety and depression.

Chia seeds are also a surprisingly good source of protein. Two tablespoons of chia seeds have about five grams of protein, making them surprisingly dense given their size.

Finally, chia seeds are also a fabulous source of fiber. Studies report that 95% of people are deficient in fiber—it’s suggested that a healthy adult consume around 30 grams a day—and two tablespoons of chia seeds contain one-third of your daily goal.

But back to chia water. Dr. Emanuel says it’s actually a brilliant hack to heighten all the benefits. “Soaking chia seeds makes them easier for the body to digest and enhances nutrient absorption. Unlike flaxseeds, chia seeds don’t need to be ground up to be more bioavailable. However, it is important to note that when dry chia seeds meet liquid, they expand significantly—over 10 times their original size. Consuming them dry can cause digestive discomfort when they expand and may even cause irritation or blockage in the esophagus or stomach. For this reason, it’s best to consume chia seeds either soaked or with plenty of liquid.”