Chia Seeds

Nutritional Facts: 28 grams (about 2 tablespoons)
Calories: 137 cal
Protein: 4.4 grams
Carbohydrates: 12.3 grams
Iron: 2.2 milligrams
Sodium: 5 milligrams

Chia seeds, despite their minuscule size, are a nutritional powerhouse. These tiny black and white seeds have been consumed for centuries by ancient civilizations and are now celebrated in modern diets for their diverse nutrient content. Among the plethora of benefits, chia seeds are a commendable source of non-heme iron, essential for oxygen transport and energy production within the body. In addition, they boast other vital nutrients such as calcium, vital for bone health; fiber, which supports digestion; and a host of antioxidants. Their ability to absorb water and form a gel-like consistency makes them a unique ingredient in puddings, smoothies, and baked goods.