CHIA SEED

Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients. One-ounce (28 grams) serving of chia seeds contains :

• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are omega-3s).
• Calcium: 18% of the RDI.
• Manganese: 30% of the RDI.
• Magnesium: 30% of the RDI.
• Phosphorus: 27% of the RDI.
• They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.