Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. Fiber takes longer to digest and makes you feel satisfied longer, which is how it can help with weight loss and decrease your risk of developing diabetes or heart disease.

Ancient civilizations viewed chia seeds as highly nutritious — a belief that’s backed by modern science. In fact, just 1 ounce (oz), which is 28 grams (g) or 2 tablespoons (tbsp) of chia seeds, contains

• calories: 138
• protein: 4.7 g
• fat: 8.7 g
• alpha-linolenic acid (ALA): 5 g
• carbs: 11.9 g
• fiber: 9.8 g
• calcium: 14% of the Daily Value (DV)
• iron: 12% of the DV
• magnesium: 23% of the DV
• phosphorus: 20% of the DV
• zinc: 12% of the DV
• vitamin B1 (thiamine): 15% of the DV
• vitamin B3 (niacin): 16% of the DV