Chia seeds are tiny black or white seeds from the plant Salvia hispanica. They are considered a nutrient-dense food and are popular in smoothies, yogurt, oatmeal, and puddings.

Nutritional Benefits

A 2-tablespoon (about 28 g) serving typically provides:

• About 138 calories
• 4–5 g protein
• 9–10 g fiber
• 8–9 g fat (mostly heart-healthy omega-3 fatty acids)
• Calcium, magnesium, phosphorus, and antioxidants

Health Benefits

✅ Supports digestion – High fiber content can help maintain regular bowel movements.

✅ Heart health – Rich in omega-3 fatty acids, which may help support cardiovascular health.

✅ Blood sugar control – Fiber may slow digestion and help stabilize blood sugar levels.

✅ Weight management – The fiber and protein can increase feelings of fullness.

✅ Bone health – Contains calcium, magnesium, and phosphorus, important for strong bones.