These tiny, dark seeds offer a “mild, nutty flavor,” Palmer says, along with about 137 calories and 4 grams of protein per ounce. You’ll also get a good fix of fiber, calcium, phosphorus and manganese, which promotes bone health. Sprinkle chia seeds into cereals, baked goods, salads or smoothies. You can also add them to apple juice or warm milk, mix them into yogurt, add them to soup to thicken it or add ground chia seeds to flour when you’re making bread.
Try to incorporate 1 tablespoon of chia seeds into your diet, expecially if you have high blood pressure!