Add chia seeds to your yogurt (oatmeal, cereal, etc.), suggests Margaux J. Rathbun, certified nutritional therapy practitioner and creator of nutrition website Authentic Self Wellness. "Chia seeds are gaining popularity, as more people are discovering their amazing health-promoting properties," Rathbun says. "These little seeds are an excellent source of omega-3 fatty acids (for heart health), fiber (for digestive health), calcium (for strong bones), and protein (for healthy muscles)."
The daily recommended amount of chia seeds is about 1 tablespoon.