Chia seeds are an incredible fiber resource with nearly half (11 grams) of the amount you need every day in a single ounce. They also contain 18 percent of your daily calcium requirement—more than triple that of milk—which helps your bones, and they have some of the highest levels of plant-based omega-3 fatty acids of any seed. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor. You can even drink them. Add a tablespoon of chia seeds to 8 ounces of water or juice, and you’ll notice they turn a bit gelatinous. This helps your body digest them better. If you don’t like drinking the gel, use it in your baking, suggests Palmer. Soak 2 tablespoons of seeds in ¼ to ½ cup of water, let them sit for 10 to 15 minutes, and use the gel to replace 25 percent of the fat, oil, or eggs in baked goods.
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