Chia (Salvia Hispanica)

Chia seeds are one of the most-concentrated sources of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. They are also high in dietary fiber, protein, calcium, iron, magnesium, zinc, and antioxidants. Chia seeds are easily digested and thus can be eaten whole. They are commonly sprinkled on salads, sandwiches, hot or cold cereals, or yogurt and can be an ingredient of baked goods. The seeds can be mixed with water, juice, or milk to form a thick beverage or pudding and can also be sprouted and eaten fresh in salads and sandwiches. Given chia seeds’ high fiber content and ability to expand as a gel, there is some evidence that they may work as an appetite suppressant. They also show promise in reducing the risk of heart disease, cancer, and stroke, though further studies are needed