Superfood that boosts brain power: One of the natural sources of magnesium

According to a report published by Harvard University, just 1 tablespoon of chia seeds contains more alpha-linolenic acid (ALA) than flax seeds and walnuts. This valuable omega-3 type, which cannot be produced by the body, must be taken from outside through food. Experts state that ALA intake reduces the risk of heart disease and can also slow down cognitive decline.

A study published in the Journal of Neurodegenerative Disorders stated that regular consumption of chia seeds may positively affect cognitive functions, especially in students, school-age children and individuals at risk of Alzheimer's. The researchers called for "Chia seed consumption should be strongly recommended today, as cognitive diseases increase with the aging population."

Experts recommend that chia seeds be soaked in water or milk to facilitate digestion and better absorb the nutrients they contain. The seeds absorb about 12 times their weight in liquid, forming a gel-like structure.

For a practical chia consumption, 2 tablespoons of chia seeds should be mixed with half a glass of water or almond milk and left for at least 20 minutes. This mixture can be consumed with yogurt, oatmeal or smoothies.

It is recommended to add brain-friendly foods such as blueberries, walnuts, dark chocolate, bananas and pumpkin seeds.

Do not consume it dry; it can swell in the throat and cause a risk of choking. Since it has a high fiber content, it is recommended that those with sensitive digestive systems start with small amounts.

Chia seeds are now on the radar of not only healthy lifestyle enthusiasts but also anyone looking to improve their mental performance. Don’t forget to include these tiny seeds in your next breakfast, because big effects are hidden in small details.