Chia Seeds

Sure, they’ve been lurking on the shelves of health food stores for decades, but suddenly, it seems, seeds have been pushed into the limelight as the latest (and littlest!) superfoods. “Seeds give you a lot of nutritional bang for your buck,” says Alissa Rumsey, RD, spokesperson for the Academy of Nutrition and Dietetics. “You don’t need to use much in order to get a good dose of protein, fiber and other nutrients.” Here, the seeds to sow in your diet — and the all the good things you’ll reap when you do.

Chia Seeds

These tiny powerhouses are packed with omega-3 fatty acids, as well as protein and fiber. In fact, a single tablespoon provides a whopping five grams of fiber. By simply mixing a couple of tablespoons into your morning yogurt, oatmeal or smoothie, you’ll be nearly halfway to your daily fiber goal by the end of breakfast. (Word of caution: If your diet is currently a little light on fiber, build up to that amount gradually to avoid feeling bloated and gassy.) “Chia is great because it doesn’t really add much taste at all, but can thicken the texture of foods it’s added to,” says Martica Heaner, PhD, adjunct assistant …read more

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