More than protein: 4 ways chia seeds benefit heart health, cognitive function, and more

Chia seeds, that can either be black or white, contain multiple essential nutrients, which deliver a multitude of health benefits, even though they are primarily known for their protein content. The seeds have achieved a bit of a superfood status, and for good reason, because they contain abundant amounts of fiber, omega-3 fatty acids, antioxidants, vitamins and minerals, making them a wholesome, no fuss, easy to consume food item. Our body benefits greatly from chia seeds when it comes to brain, heart health, and even healthy bones! Here are 4 benefits of chia seeds that go beyond just 'protein'.

Struggling to get enough fibre through meals? Chia seeds roughly contain around 10 grams fibre in just 2 tablespoons. Fiber, as we all know, is important for smooth functioning of the gut, and chia seed's gel-like substance softens stool, making it easier to pass. For those suffering from chronic constipation, consuming chia seeds daily can support smooth, regular bowel movements, which betters one's overall health as well. Over time, this relieves you of common problems like bloating, discomfort, and a constant feeling of not being able to clear one's bowels properly. For best results have chia seeds first thing in the morning, with plenty of water to assist healthy bowels.

When it comes to omega-3 fats, our bodies are incapable of making it on its own, hence the body relies on food as its main source of this fat. The body uses ALA (Alpha-Linolenic Acid) to fight inflammation, while it also works to decrease LDL cholesterol (also known as bad cholesterol), and blood pressure, to reduce the risk of heart disease. Chia seeds consumed daily, will enhance your heart health which will protect your cardiovascular system from early damage. Research demonstrates that consuming ALA helps protect brain health too, and can even slow down the natural aging process of cognitive abilities.

We all know that free radicals in the body can damage cells, DNA, and other important molecules in the body. This process is known as oxidative stress, and can be catastrophic for the body, leading to many ailments. The good news however, is that the antioxidants in chia seeds protect cells from free radicals, and can also play a role in slowing down aging. The three main antioxidants found in chia seeds are quercetin, chlorogenic acid, and caffeic acid. These work to decrease inflammation in the body, which help in preventing the onset of ailments like cancer, diabetes and Alzheimer's.

Roughly 28 gms of chia seeds (7 teaspoons) contain more calcium than milk, and also contains magnesium and phosphorus, which support bone development. The combination of these nutrients strengthens bones, while protecting against osteoporosis. The regular consumption of chia seeds leads to denser bones, which results in stronger frames. Not only this, the minerals present in chia seeds protect dental health, while minimising the chances of fractures, that are common as one grows older.

A word of caution: If you are new to chia seeds, go easy on its consumption to test how well your body adapts to it. Also never consume them raw, and always soak them, at least for 6 hours.

Disclaimer: This article is informational only and not a substitute for medical advice